From “fight or flight” to “rest and digest”
As someone who became used to constant hustle and busyness, I forgot how to appreciate slow days.
One thing I’ve learned about having a hustle mindset is that it can keep your nervous system stuck in fight-or-flight mode. Over time, this can lead to chronic stress, elevated cortisol levels, and anxiety—clear signs that your body needs rest.
Hustle culture often normalizes sacrificing rest to meet deadlines or stay ahead, but lack of rest directly impacts cognitive function, mood regulation, and emotional resilience. You may be productive, but you’re not always well.
I had to intentionally reprogram my nervous system from fight or flight to rest and digest—and release the guilt that came with slowing down. Yes, there are seasons that require hard work and discipline, but there are also seasons that require rest. Both are necessary for balance and sustainability.
One of my favorite affirmations: I breathe peace, I feel peace, and I live in peace. 🧘🏾♀️
It's fascinating how our bodies are wired, isn't it? That 'fight or flight' response, also known as our sympathetic nervous system firing up, is an ancient survival mechanism. Imagine our ancestors encountering a saber-toothed tiger – their body wouldn't hesitate! When this system activates, adrenaline and noradrenaline flood the system, instantly increasing heart rate, dilating pupils, and sending blood to major muscles. Our breathing becomes shallow and rapid, preparing us to react quickly. Cortisol, the primary stress hormone, also kicks in, providing a quick burst of energy and sharpening focus, while suppressing non-essential functions. Digestion slows down drastically, immunity takes a backseat, and even our pain perception might decrease to help us escape danger. It’s brilliant for acute, immediate threats. However, in our modern lives, constant deadlines, traffic jams, and an endless stream of notifications can trick our bodies into staying in this high-alert state for far too long. This chronic activation is where the real problems begin, leading to sustained high cortisol levels that can damage our health over time, impacting everything from sleep quality to weight management, digestive health, and mental clarity. It's a physiological state designed for sprints, not marathons. On the flip side, the 'rest and digest' mode, governed by our parasympathetic nervous system, is our body's natural state of repair and rejuvenation. Think of it as hitting the 'reset' button. When this system is active, our heart rate slows, breathing deepens and becomes more regular, and blood flow returns to our digestive organs, allowing us to properly absorb nutrients and eliminate waste. Our immune system gets a much-needed boost, muscles relax, and our brain can process thoughts more calmly, fostering creativity, memory consolidation, and problem-solving. This is when our bodies truly heal, grow, and restore energy, paving the way for long-term health and well-being. It's not just about lying on the couch; it's about creating an internal environment where optimal bodily functions can occur. I've learned that actively engaging in activities that trigger this response is just as crucial as managing stressors. For me, simple breathing exercises have been a game-changer. Just a few minutes of deep, diaphragmatic breathing can signal to your brain that you're safe, activating the vagus nerve and kicking off the parasympathetic response. Mindfulness practices, whether it’s a short meditation, journaling, or just taking a moment to truly savor a cup of tea, help ground me in the present instead of letting my mind race with 'what-ifs.' Incorporating gentle movement, like a slow walk in nature or stretching, instead of always pushing for high-intensity workouts, became much more beneficial for my nervous system. Remember, this isn't about eliminating stress entirely – that's impossible! – but about building resilience and creating consistent opportunities for your body to return to a state of balance. It's about consciously choosing peace and prioritizing your well-being, one 'rest and digest' moment at a time. It’s a journey, not a destination, and every small step counts towards a more serene and balanced you.