Understanding The “Rest-And-Digest” State

When you first hear the term “rest and digest” in connection to your nervous system you might be puzzled about its meaning. However, the concept is not as complicated as it might sound. In the simplest terms, 'rest and digest' is a state of the body where it is in relax-and-repair mode, focusing on digestion and rejuvenating the bodily systems. It is one of the two states that your autonomic nervous system (ANS) can be in. The other is the 'fight or flight' state, which is activated in situations of high stress and alertness.

In the “rest-and-digest”, or also known as the parasympathetic state, the body is calm and peaceful. This is in stark contrast to the 'fight-or-flight' state, which is governed by the sympathetic nervous system. Each has its function and is necessary for different situations. But, as you'll soon discover, the “rest-and-digest” state plays a significant role in sleep, recovery and overall well-being.

Understanding the concept of “rest and digest”

To grasp the concept of “rest and digest” fully, you need to understand how your body responds to different situations. When you're faced with a stressful event, your ANS activates the 'fight or flight' branch. This state triggers a flood of stress hormones, which prepares your body to deal with the threat. However, once the threat is over, your ANS should ideally dial up to the 'rest and digest' mode.

This is a state of relaxation. It's when your body is not dealing with any immediate threats and can focus on functions, such as digestion, repair of tissues, and the absorption of nutrients that ensure your long-term health. It's a state where the body reclaims balance, and all systems are operating optimally.

However, living in a world filled with constant and lingering stressors can make it difficult for your ANS to switch from the “fight or flight” to “rest and digest” as fast or frequently as it was designed to do. This can lead to a host of health issues, which we will discuss later in this article. But, before that, let's understand why learning to activate and tap into the benefits of the parasympathetic nervous system is important for first responders.

The importance of “rest and digest for first responders

As a first responder, you are often exposed to high-stress situations. Whether it's dealing with a medical emergency, responding to a crime scene, or managing a crisis, you're 'fight or flight' mode is frequently dialled up high. Your ANS is constantly pumping out stress hormones, and getting into the 'rest and digest' state can be challenging.

However, you must understand that the 'rest and digest' state is not a luxury. It's a necessity for maintaining your health and achieving optimal recovery. When your body stays in the 'fight or flight' mode for prolonged periods, it can take a toll on your physical and mental health. You might experience symptoms like fatigue, irritability, anxiety, depression, and even physical illnesses.

One study involving 662 officers studied how different types of stressful events police officers go through affect their feelings during and after those events. Results showed that officers who felt personally threatened during these events reported emotional numbness, being disconnected, and symptoms of hyperarousal. 

Additionally, consistent exposure to high-stress situations puts you at a higher risk of experiencing fatigue, irritability, and burnout. Studies have also shown how traumatic experiences may trigger changes in brain structure and function associated with attention and cognitive control processes. 

By turning the dial of your fight-or-flight response down and the rest-and-digest response up, you’ll allow your body to effectively manage stress and reduce its impact on your health. This can help to prevent many chronic health issues that are often associated with prolonged stress.

Plus, being in the “rest-and-digest” state can also improve your mental and emotional well-being. It can help to reduce anxiety, improve your mood, and enhance your resilience. 

How the “rest-and-digest” state impacts well-being

When your body is in the “rest-and-digest” state, it can carry out functions that are very important for your health and longevity. For instance, digestion improves, heart rate slows down, and the body begins to repair any damaged tissues. This state is also conducive to a good night's sleep, which is vital for your physical and mental health.

During this time, you’re also likely to experience a sense of calm and ease. This is because the stress hormones are reduced, and your body can produce more 'feel-good' chemicals like serotonin, endorphin, and dopamine. This can significantly improve your mood and your emotional health too.

Moreover, the “rest-and-digest” state can also enhance your cognitive function. When your body is relaxed and not dealing with immediate threats, your mind is free to focus on other tasks. This can boost your creativity, problem-solving abilities, and productivity.

The science behind the “rest-and-digest” state

The “rest-and-digest” state is governed by the parasympathetic nervous system. This is one part of your autonomic nervous system, which controls the body's automatic functions like heart rate, digestion, organ function and breathing. When you're relaxed, the parasympathetic nervous system is in action.

 The parasympathetic nervous system triggers various physiological responses that promote rest and recovery. For instance, it lowers your heart rate, dilates your blood vessels, and stimulates digestion. It also promotes the release of certain hormones that promote healing and repair.

On the other hand, when you're stressed or in danger, the sympathetic nervous system, which governs the 'fight or flight' state, takes over. It raises your heart rate, constricts your blood vessels, and halts digestion. While this is necessary for survival, staying in this state for too long may harm your health both physically and mentally.

Physical indicators of the rest-and-digest response

When the parasympathetic nervous system is activated, you may observe several physical signs, including:

Slowed heart rate: During a rest-and-digest state, the heart rate decreases as the body shifts focus away from immediate survival responses.

Deep, regular breathing: Breathing becomes slower and deeper, promoting relaxation and allowing the body to take in more oxygen to support restorative processes.

Muscles relax: Muscles relax and tension dissipates, promoting a sense of calmness and reducing physical strain and discomfort.

Reduced sweating: Sweating decreases as the body no longer needs to regulate temperature as actively, contributing to a feeling of comfort and relaxation.

Constricted pupils: Pupils constrict to limit the amount of light entering the eyes, signalling a state of relaxation and decreased alertness to external stimuli.

Lowered blood pressure: Blood pressure decreases as the body is in a more balanced state, promoting a state of rest and repair.

A feeling of ease: There is an overall sense of ease and tranquillity as the body focuses on restorative processes, such as digestion and tissue repair, leading to a state of relaxation and well-being.

Practical tips for first responders to foster 'rest and digest'

If you want to perform at a high level and still protect your body and mind from fatigue, burnout, and other health complications, make an effort to tap into the parasympathetic state and its benefits. While your body automatically activates it as much as possible to help recovery, there are habits you can incorporate that will dial up the “rest-and-digest” notch. Throughout the SFR120 programme you’ll have access to a wide range of tools and resources that will help you along the way too, but for starters, here are a few tips and tricks.

Deep breathing: Deep belly breathing, also known as diaphragmatic breathing, is an effective way to activate the parasympathetic nervous system. Manipulating the breath is one of the most effective ways to signal to your nervous system that you’re safe and not facing a threat. Try to incorporate these in the morning, before bed, or whenever you're feeling heightened stress.

Yoga or meditation: Both yoga and meditation can help to calm your mind and body, tune out the external world, and tune inward. Find a practice that suits you and make it a part of your routine.

Adequate sleep: Sleep is one of the most restorative states for your body to upregulate the parasympathetic nervous system. Aim for 7-9 hours of sleep per night and implement a healthy bedtime routine to help your body maximise its ability to tap into that “rest-and-digest” state.

Balanced diet: Your diet can either add more stress to your body or help it deal with stress better. Try to eat a balanced diet that includes whole foods, plenty of fruits, vegetables, whole grains, and proteins. Avoid processed foods, alcohol, extensive caffeine, and sugar as much as possible, especially up to three hours before bedtime.

Seek professional help: If you're struggling with stress or finding it difficult to de-stress and wind down, don't hesitate to seek professional help. A professional can provide you with the tools and resources you need to manage your stress effectively.

By understanding the importance of shifting from the "fight or flight" response to the "rest and digest" mode, you’ll be more equipped to better manage stress, reduce the risk of burnout, and safeguard your physical and mental health.

Incorporating practices such as deep breathing, yoga, adequate sleep, and a balanced diet may help foster this beneficial state more effectively. Additionally, seeking professional support when needed ensures access to resources and strategies for stress management.

Disclaimer: This content is intended for informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a healthcare professional with any questions you may have regarding a medical condition.