NervOUS SYSTEM & STRESSREGULATION
Body-Mind Balance
Everyday life is shaped by a wide range of stressors that can place both psychological and physiological demands on body and mind. Common stressors include loneliness, sensory overload, feelings of hopelessness, multitasking, and constant availability.
PNS · SNS
The autonomic nervous system consists of two primary branches.
SNS – Sympathetic Nervous System
Supports the mobilisation of energy and resources in situations of perceived threat.
PNS – Parasympathetic Nervous System
Is associated with processes of regulation, rest, and recovery.
The activation of the SNS is not limited to immediate or physical danger. Thoughts, memories, or digital stimuli such as emails may also trigger a physiological stress response.
SNS · Threat System
When a threat is perceived, the brain’s threat detection system, the Amygdala, becomes active. This activation is associated with the Freeze, Fight, or Flight response, alongside an increase in stress-related hormones such as Adrenaline and Cortisol.
Sustained or frequent activation of the sympathetic nervous system has been associated in research literature with patterns such as:
Sleep disturbances
Persistently elevated stress hormone levels
Muscle tension
Difficulties with concentration
Cardiovascular strain
Increased vulnerability to depressive symptoms
(Kabat-Zinn, Full Catastrophe Living)
The nervous system, however, is not limited to threat responses alone. It also includes mechanisms that support regulation and a return towards physiological and emotional balance.
PNS · Regulation System
The parasympathetic nervous system is commonly described as a regulatory system that counterbalances stress responses. Activation of the PNS is associated with:
A slower and regular heart rate
Reduced muscular tension
Lower levels of stress
Sense of calm and stability
Breathing is considered one of the most accessible pathways through which parasympathetic activity can be supported. Under stress, breathing often becomes rapid and shallow, maintaining a state of physiological alert. In contrast, slower and deeper breathing patterns are associated with a calming influence on heart rate and autonomic regulation.
At NL MINDFUL, we teach evidence-based breathing and Mindfulness practices by Jon Kabat-Zinn and Thich Nhat Hanh. Research suggests that during Mindfulness meditation, activity in brain regions involved in threat processing, including the Amygdala, may decrease, while regulatory processes are supported (Goleman & Davidson, Altered Traits).
Care System
Threat-based responses are often linked to self-critical mental patterns. In addition, research describes a complementary care system associated with feelings of safety, connection, and social support. Practices of Self-Compassion have been associated with increased activity of neurochemical processes involving hormones such as Oxytocin and Endorphins, which play a role in stress regulation.
For this reason, Mindfulness Training NL MINDFUL includes Self-Compassion methods inspired by Neff and Germer, Thich Nhat Hanh, and Professor Mark Williams.
The information provided here reflects current research perspectives on stress physiology and mindfulness. It is intended for educational purposes and does not replace medical or therapeutic advice.
Booking & Contact
NL MINDFUL is an evidence-based 1:1 Mindfulnes Training in Hamburg, based on MBCT and research from UCLA, with a focus on Stress Regulation and Resilience.
Details:
Mindfulness Training Hamburg
Overview:
Mindfulness Hamburg
Questions?
contact@nl-mindful.com
Mindfulness with NL MAGAZINE
