Nervous System Healing & Stress Recovery: Why Rest, Somatic Work, and Parasympathetic Balance Matter

Our nervous system has two main modes that often act like opposing pedals on a car: the accelerator and the brake. These are driven by the two branches of the autonomic nervous system:

The Sympathetic Nervous System (SNS) — our “fight, flight, or freeze” system

The Parasympathetic Nervous System (PNS) — our “rest, digest, repair, and restore” system

What’s the Difference?

When the SNS is activated:

• Heart rate increases, breathing speeds up, and muscles tense.

• Digestion and “maintenance” functions are downregulated.

• The body is primed for action — survival, performance, and stress response.

  
  

When the PNS is activated:

• Heart rate slows, breathing deepens, and muscles relax.

• Digestion, rest, tissue repair, and full-body recovery processes resume.

• The body enters healing mode, supporting deeper awareness, calm, and homeostasis.

  
  

Ideally, our nervous system toggles between these states as life demands — SNS for action and PNS for recovery. However, modern life often overstimulates the SNS through work deadlines, exercise stress, mental load, parenting, and constant “doing.” This chronic “on” state can lead to fatigue, pain, burnout, and nervous system dysregulation.

That’s why it is crucial to intentionally shift into parasympathetic activation — to give the body space to restore, integrate, and heal.

Why Core Activation and Somatic Work Matter — and How They Connect to Nervous System Balance

When we talk about “core work,” “good posture,” or “deep core activation,” we are not just talking about aesthetics or strength. We are influencing internal alignment — muscle tone around the spine, pelvis, and diaphragm — and this has ripple effects on the nervous system.

Research shows that while general exercise activates sympathetic activity as part of stress and exertion, regular training paired with recovery-based practices can shift autonomic balance over time. This includes reducing baseline sympathetic tone and enhancing parasympathetic modulation. Meta-analyses indicate that many individuals experience increased

parasympathetic activity and reduced sympathetic “overdrive” with consistent, balanced training.

This shift supports improved heart rate variability (HRV), better digestion, a calmer mental state, and enhanced recovery — all essential for long-term health, resilience, and the prevention of chronic pain or burnout.

Healing the Body and Nervous System: Bowen Therapy, Myofascial Release, and Nervous System Reset

Bowen Therapy

Bowen Therapy is a gentle, structured bodywork modality that works with specific tissues in a precise sequence. It does not rely on forceful stretching or intense manipulation. Instead, it uses light rolling movements and gentle cues that invite the body to reset.

This approach encourages a shift from sympathetic dominance (tense, vigilant, overstimulated) toward parasympathetic dominance (rest, repair, and restore). Many people report deep relaxation during sessions, sometimes even falling asleep. Others notice increased stomach or gut sounds, known as peristalsis, which can indicate the reactivation of digestion and “rest and digest” processes that are often suppressed under chronic stress.

Because the autonomic nervous system controls roughly 80% of bodily functions — including digestion, circulation, elimination, tissue repair, and organ function — rebalancing it can have wide-reaching benefits. Bowen Therapy is often used to support recovery from trauma, injury, chronic pain, and stress overload.

Myofascial release therapy

Myofascial Release (MFR)

Fascia is the connective tissue network that envelops muscles, organs, and nerves, and it is deeply intertwined with the nervous system. Fascial restrictions can hold the body in a chronic state of tension and overstimulation.

When these restrictions are gently released, the effects extend beyond muscles. The nervous system receives calming signals through the tissues, often triggering a protective “rest and digest” response. Many people experience emotional release, improved posture, increased ease of movement, and a profound sense of reset — physically, mentally, and emotionally. For this reason, myofascial release is frequently used to support trauma recovery and chronic stress regulation.

My Story: From Chronic Sympathetic Overdrive to Balance, Healing, and New Life

I know this journey intimately. For years, I lived in a chronic “on” state. Between work stress, life demands, and being prescribed stimulants such as ADHD medication, my nervous system was in constant overdrive. My adrenals felt depleted, true rest felt impossible, and at one point I questioned whether I could ever deeply relax — let alone have children.

After integrating deep, core-aware movement through yoga, along with Bowen Therapy and Myofascial Release, things began to shift. I started returning to a balanced nervous system state more often — not just during sessions, but in everyday life. I experienced more ease, greater presence, and a growing sense of trust in my body. Over time, my body healed, regulated, and regained capacity.

Today, I have had two successful pregnancies and healthy babies. What once felt impossible — relaxation, restoration, and body trust — became possible again because my nervous system finally had space to heal and renew.

My hope is to offer that same possibility to others. Through informed, intentional movement and therapeutic support, we don’t just “get strong.” We become whole — with a balanced nervous system, aligned body, clear mind, and open heart.

Why This Matters for You (and Me)

Most of us, through work, parenting, lifestyle demands, and even exercise, spend far more time in sympathetic drive than in parasympathetic recovery. Chronic imbalance can lead to pain, fatigue, burnout, hormonal disruption, poor digestion, and mental fog.

By combining movement that respects alignment, core engagement, nervous system integration, and somatic therapies, we can shift the body’s baseline toward rest, restoration, and resilience.

Healing does not always require more “push.” Sometimes what we need most is presence, alignment, release, and nervous system rebalancing.

If you are feeling stressed, on edge, tight, stuck, or disconnected, know that you are not broken. You are human — and you can come home to yourself again.

If you need support and individualized care for yourself or your little one, we've gotcha covered! At IVY Integrative, you can work with me or build your own team of holistic practitioners! Reach your optimum health in-person or online. Check out our Get Started page to learn how to work with us!

Author: Dr. Sarah Kingsley PT, DPT, RYT

References:

1. Abdelsalam, N., Rizk, M., & Salah, H. (2023). Effect of myofascial release on autonomic nervous system regulation in individuals with autonomic dysfunction: A randomized controlled trial. Journal of Bodywork & Movement Therapies. https://doi.org/10.1016/j.jbmt.2023.102123

2. Bialosky, J. E., Beneciuk, J. M., & Bishop, M. D. (2018). Effects of spinal manipulation on heart rate variability and pain: A systematic review. Journal of Electromyography and Kinesiology, 40, 122–130. https://doi.org/10.1016/j.jelekin.2018.03.009

3. Budyn, N., Farias, P., & Reece, J. (2024). Self-myofascial release improves cardiovascular responses and autonomic modulation during acute mental stress. Journal of Integrative and Complementary Medicine. https://pubmed.ncbi.nlm.nih.gov/38157043/

4. Cerritelli, F., Cardone, D., Carinci, F., & Pizzolorusso, G. (2020). Osteopathic manipulative treatment and autonomic nervous system activity in healthy adults. Frontiers in Neuroscience, 14, 579365. https://doi.org/10.3389/fnins.2020.579365

5. Corrigan, B., & Maitland, A. (2009). Trigger point pressure release increases parasympathetic activity and decreases pain perception in chronic neck/shoulder pain patients. Journal of Physiological Sciences, 59, 403–410. https://doi.org/10.1007/s12576-009-0025-y

6. Delaney, C., Leong, K., Watkins, A., & Brooker, J. (2024). Manual therapy influences autonomic and visceral function: A narrative review. Journal of Bodywork & Movement Therapies. https://doi.org/10.1016/j.jbmt.2024.102213

7. Grayson, J. L., & Thomas, D. M. (2024). Self-myofascial release combined with stabilization training improves autonomic regulation and muscle function in chronic low back pain. Pain Research & Management. https://doi.org/10.1155/2024/8850923

8. Hallman, D. M., & Lyskov, E. (2024). Heart rate variability in chronic pain: A meta-analysis. Neuroscience & Biobehavioral Reviews, 160, 105217. https://doi.org/10.1016/j.neubiorev.2023.105217

9. Perez-Brito, A., Salazar-Rodríguez, I., & Sánchez-Gómez, M. (2008). Autonomic effects of massage: An HRV analysis. Journal of Manipulative and Physiological Therapeutics, 31(6), 492–498. https://doi.org/10.1016/j.jmpt.2008.04.009

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Disclaimer: This information is generalized and intended for educational purposes only. Due to potential individual contraindications, please see your primary care provider before implementing any strategies in these posts.