Recovery and the parasympathetic state
- Megan Pleva
- Aug 15
- 4 min read
Why rest is more than doing nothing, and how contrast therapy helps your body truly switch off.
Rest is not passive. It is a process. A physiological shift that moves the body out of stress and into recovery. At ISKA Recovery, we understand that healing and resilience begin when the body enters the parasympathetic state. Our sessions are designed to guide you there, calmly, consistently, and on your own terms. This article explores what the parasympathetic nervous system (PNS) is, how it affects your physical and emotional health, and why contrast therapy is one of the most effective ways to support it.
What is the parasympathetic nervous system?
The parasympathetic nervous system is one half of the autonomic nervous system, which regulates involuntary functions like breathing, digestion, and heart rate. The other half is the sympathetic nervous system, which manages your stress response. Think of it as your body’s internal brake and accelerator.
Sympathetic: fight or flight
Parasympathetic: rest and digest
When the parasympathetic system is active, your heart rate slows, blood pressure lowers, digestion resumes, and your body prioritises repair. You feel more grounded, present, and clear. In contrast, when the sympathetic system dominates, often due to chronic stress, your body remains in a heightened state of alert. Over time, this can affect everything from sleep and digestion to immunity and emotional regulation.
Why the parasympathetic state matters for recovery
Recovery is not just about taking a day off. It is about shifting the internal state of your body so it can heal. That means:
Lowering heart rate and blood pressure
Restoring hormonal balance
Redirecting blood flow to the digestive and reproductive organs
Repairing damaged tissue at a cellular level
Reducing systemic inflammation
Regulating emotions and calming the mind
You do not need to be in a silent room or on a meditation retreat to access this state. At ISKA, we help you drop into it through temperature exposure, breathwork, and structured stillness.
Understanding the stress loop
When you feel stressed, whether from a looming deadline or an argument, your body reacts as though it is in danger. The sympathetic nervous system kicks in, releasing cortisol and adrenaline. Your heart races. Your breathing shortens. Muscles tense. You are ready for action. But modern life rarely gives us the clear "danger over" signal we need. So we stay in this activated state far longer than we are built for. And when stress becomes chronic, recovery becomes harder. That is where the parasympathetic nervous system steps in. By activating it intentionally, we can interrupt the stress loop and return to physiological calm.
How contrast therapy supports the parasympathetic response
Contrast therapy is the practice of alternating between hot and cold environments, like our infrared saunas and ice baths at ISKA. It is a powerful way to stimulate and then recover from controlled stress.
Heat (sauna) increases heart rate and circulation, encouraging the sympathetic response. It warms the body and promotes mental focus.
Cold (ice bath) initially triggers the stress response, but when met with slow breathing and stillness, it activates the parasympathetic rebound.
The back-and-forth between these states strengthens your nervous system’s ability to switch gears. Over time, it becomes easier to shift from stress to calm. Research published in Frontiers in Neuroscience highlights that vagus nerve stimulation enhances parasympathetic activity, promoting anti-inflammatory pathways and emotional regulation (Breit et al., 2018). Similarly, studies on cold exposure confirm that repeated sessions improve heart rate variability, a key indicator of parasympathetic tone. We see this daily at ISKA: people walk in feeling wired or disconnected, and leave grounded and present. That is not a coincidence. That is a regulated nervous system.
How parasympathetic activation improves your health
The benefits of parasympathetic activation go far beyond relaxation. Regularly accessing this state supports:
Reduced anxiety and emotional reactivity
Improved digestion and nutrient absorption
Lower inflammation and pain levels
Faster muscle recovery and tissue repair
Better quality sleep
Stronger immune response
Improved focus and decision-making
It also helps reduce dependency on external coping tools, including alcohol or stimulants. When your body knows how to regulate internally, you are less likely to seek escape.
Ways to support the parasympathetic state outside the session
While contrast therapy is an effective way to engage the parasympathetic nervous system, other simple techniques can support the process:
Breathwork (especially long exhales and box breathing)
Time in nature
Gentle movement like yoga or walking
Laughter and social connection
Journaling or creative expression
Cold showers
Nasal breathing throughout the day
Massage and physical touch
The key is consistency. The more you give your body the message that it is safe, the easier it becomes to stay in that state.
Rest as a skill, not a luxury
At ISKA, we do not see rest as indulgent. We see it as a skill. A practice that supports every other aspect of your life. You cannot perform, heal, or think clearly without time in the parasympathetic state. That is why our sessions are built to create space for real recovery, not just physically, but mentally and emotionally too. Whether you are recovering from a workout, a tough week, or something harder to define, the nervous system is always part of the equation. We are here to help you work with it, not against it.
Your next step
Book a session. Come as you are. And allow your nervous system to shift back into balance. You do not need to force rest. You just need to give your body the right conditions to access it. Let the nervous system do what it is built to do. We are here to support the process.
Hope to see you soon,
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