During exercise, your body orchestrates a symphony of systems, seamlessly coordinating your muscles to contract, your joints to flex smoothly, your heart to speed up and your lungs to expand and relax effectively to meet the demands of the task at hand. Yet, amidst this choreographed performance, the nervous system quietly assumes a pivotal role. From regulating heart rate to fine-tuning motor skills, the nervous system intricately modulates every movement.

Understanding the interplay between the nervous system and exercise is vital. It not only enhances performance but also safeguards against injury, overuse, and supports overall well-being. By acknowledging and nurturing this connection, we empower ourselves to optimize our body’s capabilities, fostering a holistic approach to the way we move our bodies. In this blog post we will talk about how exactly the nervous system works, discuss the hazards linked with prolonged activation of the sympathetic nervous system, and offer guidance to optimize your nervous system’s functionality for peak performance!

So, how exactly does the nervous system work?

The nervous system serves as one of the body's main communication networks and is composed of your central nervous system (CNS) and your peripheral nervous system (PNS) . The CNS, comprising the brain and spinal cord, acts as the command center, processing information and coordinating responses to stimuli. The PNS extends throughout the body, connecting the CNS to the limbs and organs to facilitate communication between the brain and the rest of the body. Within the PNS lies the autonomic nervous system (ANS). The ANS is responsible for regulating involuntary bodily functions such as heartbeat, digestion, and respiratory rate. The ANS further branches into the sympathetic and parasympathetic nervous systems. The sympathetic nervous system kicks into gear in times of stress or danger to trigger a “fight or flight” response. The parasympathetic system promotes relaxation and conserves energy and is often referred to as the “rest and digest” state.

How does exercise affect your nervous system?

Different types of exercise will elicit varying physiological responses from the nervous system. For example, high-intensity exercises like HIIT bootcamps or higher intensity cardio will activate the sympathetic nervous system, triggering the “fight or flight” response. As a result, the body will increase its heart rate, dilate the airways, and heighten alertness to prepare the body for intense physical exertion. In contrast, when performing lower-intensity exercises like brisk walking or yoga, your parasympathetic nervous system will be stimulated. These activities promote slower breathing, a lower heart rate, and improved digestion.

In order to achieve optimal well-being it is important to find balance in between stimulating the sympathetic and parasympathetic nervous systems. It is a common perception that a successful workout must involve heightened sympathetic nervous system activity, characterized by heavy breathing, perspiration and feelings of intense fatigue post-exercise. However, engaging in frequent HIIT sessions without sufficient recovery may result in prolonged activation of the sympathetic nervous system, potentially leading to detrimental outcomes rather than desired improvements. A potential explanation for this is that constant activation of the sympathetic nervous system may elevate the secretion of stress hormones such as cortisol. Excess cortisol levels can contribute to increased muscle breakdown and hinder the body’s ability to fully recover. Therefore, finding exercises that strategically help you to balance sympathetic and parasympathetic nervous system stimulation is essential to getting the most out of your workouts.

Pilates and your nervous system:

Pilates uses many principles that help train your body to balance sympathetic and parasympathetic neural inputs so that you can achieve your movement goals! These include:

Breath:
Breath work is a key aspect of Pilates, highlighted to facilitate movement, enhance performance and decrease fatigue during exercises. By using breath work we can optimize oxygen and carbon dioxide exchange by the body leading to greater endurance, better focus, and faster recovery after a workout. Our breath can help to shift our bodies from a state of “fight or flight” activated by the sympathetic nervous system to the “rest and digest” state of the parasympathetic system.
Mobility:
Mobility refers to the ability of the body to move joints through their full range of motion with stability and control using our own muscles. Pilates emphasizes mobility exercises to enhance the connection and contraction of muscles surrounding the joints. This focus on mobility helps regulate the nervous system by improving communication between the brain and muscles. Controlled movements enhances proprioceptive feedback - our body’s sense of position and movement - allowing the nervous system to fine-tune motor control, maintain balance, and reduce injury risk. This process promotes relaxation and balances the sympathetic and parasympathetic nervous systems.
Dynamic alignment:
Pilates applies a principle called dynamic alignment to facilitate natural and effective neuromuscular organization during movement. When the body maintains proper alignment, external loads prompt the natural activation of neuromuscular and fascial systems, enabling sustained movement, propulsion, deceleration, and multi-directional motion. When the musculoskeletal system achieves balance, it positively influences other bodily systems to balance, the digestive system, immune system, circulation and even the nervous system! This results in improved mental clarity, cognitive function and overall well being.

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Resources:

Fisher JP, Young CN, Fadel PJ. Central Sympathetic Overactivity: Maladies and Mechanisms. Auton Neurosci. 2009;148(1-2):5-15.
Fu Q, Levine BD. Chapter 13 - Exercise and the autonomic nervous system. In: Buijs RM, Swaab DF, eds. Handbook of Clinical Neurology. Vol 117. Autonomic Nervous System. Elsevier; 2013:147-160.
Lowrance SA, Ionadi A, McKay E, Douglas X, Johnson JD. Sympathetic nervous system contributes to enhanced corticosterone levels following chronic stress. Psychoneuroendocrinology. 2016;68:163-170.
Yoo KT. Effects of Mat Pilates on the Autonomic Nervous System in the Elderly Women. J Korean Soc Phys Med. 2022;17(4):27-35.
Breath Principle Lecture - Comprehensive Polestar Pilates Teacher Training
Mobility Principle Lecture - Comprehensive Polestar Pilates Teacher Training
Dynamic Alignment Principles Lecture - Comprehensive Polestar Pilates Teacher Training