Autonomic Nervous System Explained: 3 Branches & How to Regulate

Your autonomic nervous system controls your heart rate, digestion, and stress response without you thinking about it. When it's working well, you barely notice. When it's dysregulated, you feel wired but can't sleep, stressed but can't pinpoint why, or exhausted after doing nothing. Here's how all three branches of the autonomic nervous system work together, and what to do when they don't.

The quick definition

The autonomic nervous system (ANS) is the part of your nervous system that runs on autopilot. Heart rate, blood pressure, respiration, digestion, sexual arousal. You don't decide to speed up your heart when you're startled. Your ANS handles that.

It's a subdivision of the peripheral nervous system, sitting alongside the somatic nervous system (the one you control consciously, like moving your arm). The brain region running most autonomic functions is the hypothalamus.

Where it fits in your nervous system

Here's the hierarchy. Your nervous system has two main parts: the central nervous system (brain and spinal cord) and the peripheral nervous system (everything else). The peripheral system splits into somatic (voluntary movement) and autonomic (involuntary regulation). The ANS then branches into three divisions: sympathetic, parasympathetic, and enteric.

Most articles stop at two. There are three. I'll get to the third one in a second.

What it actually controls

The autonomic nervous system touches nearly every organ system. Heart rate, blood vessel constriction, airway diameter, pupil dilation, saliva production, stomach acid secretion, bladder function. According to the Cleveland Clinic, autonomic nerve fibers travel through 4 of your 12 cranial nerves (III, VII, IX, and X) and connect to organs throughout your body.

The key point: this system never stops. Even while you sleep, your ANS regulates breathing depth, heart rhythm, and digestive processes.

Here's the thing: most explanations of the autonomic nervous system only cover two branches. There are actually three, and the one they skip is kind of insane.

Sympathetic nervous system (the accelerator)

The sympathetic nervous system activates your body's stress response. It's commonly called "fight or flight." When it kicks in, heart rate increases, blood pressure rises, airways dilate, and your body releases stored energy. Muscular strength increases. Digestion slows because blood redirects to your muscles.

This goes way beyond life-threatening danger. Your sympathetic system fires during a work deadline, a difficult conversation, or intense exercise. It's the accelerator pedal, and modern life keeps your foot on it way too much.

For a deeper look at how these two main branches interact, I'd recommend our breakdown of sympathetic vs parasympathetic responses.

Parasympathetic nervous system (the brake)

The parasympathetic nervous system does the opposite. It slows heart rate, decreases blood pressure, and stimulates digestion. This is the "rest and digest" response. It conserves energy and helps your body recover.

The primary conduit for parasympathetic signaling is the vagus nerve (cranial nerve X), which runs from your brainstem all the way to your gut. It's the longest cranial nerve in your body, and it plays a central role in everything related to nervous system regulation.

Enteric nervous system (the gut brain)

This is the one nobody talks about, and honestly, it's the most interesting.

The enteric nervous system is a mesh-like network of 200 to 600 million neurons embedded directly in the walls of your gastrointestinal tract (Bankenahally & Krovvidi, 2016). That's more neurons than your spinal cord contains. Which is wild.

It can operate independently from your brain. That's why researchers call it the "second brain." It manages digestion, nutrient absorption, and gut motility on its own. But it also communicates with the central nervous system through the vagus nerve.

Here's the number that stopped me: roughly 95% of your body's serotonin, the neurotransmitter closely linked to mood, is found in your gut, not your brain. That gut-brain connection is why stress tanks your digestion and why gut problems can mess with your mood.

The seesaw model

So I dug into how Huberman explains this, and his framing is the clearest I've found. Stanford neuroscientist Andrew Huberman describes the autonomic nervous system as a seesaw. At any given moment, your level of alertness or calm reflects the balance between sympathetic and parasympathetic activity. Sympathetic tips up, you're alert, focused, or stressed. Parasympathetic tips up, you're calm, relaxed, or sleepy.

This isn't a binary switch. Both systems are always active to some degree. The question is which one dominates at any point.

Huberman also points out that the traditional names are misleading. "Sympathetic" sounds like it should relate to sympathy, and "parasympathetic" sounds like a modifier of that. He reframes them simply as the "alertness system" and the "calmness system." Much more intuitive.

The vagus nerve connection

The vagus nerve deserves special attention because it's the main highway for parasympathetic signaling. But here's what most explanations get wrong: the vagus nerve is not purely a calming nerve.

According to Huberman's research, approximately 85% of vagal neurons are sensory, meaning they carry information from your organs to your brain. Only about 15% are motor neurons sending commands from brain to body. Your body is telling your brain what's happening far more than your brain is directing your body. That's not nothing.

This matters for regulation. When you exhale, your lungs deflate, your diaphragm moves up, and blood flows faster through your heart. This mechanical change triggers vagal signals that slow heart rate. As Huberman explains: "When you exhale... your diaphragm moves up... the brain activates those neurons within nucleus ambiguus and sends a signal to the sinoatrial node to slow your heart rate down."

That's why breathing techniques actually work for calming down. They're not placebo. They're directly engaging the vagus nerve's mechanical pathway.

How neurotransmitters drive the switch

Two primary neurotransmitters control the sympathetic-parasympathetic toggle:

Norepinephrine (noradrenaline): Released by sympathetic nerve endings. Increases heart rate, constricts blood vessels, triggers alertness. The chemical driver behind fight-or-flight.

Acetylcholine: Released by parasympathetic nerve endings (via the vagus nerve). Slows heart rate, promotes digestion, supports recovery. The chemical driver behind rest and digest.

The balance between these two at any moment determines where you sit on the seesaw.

When the autonomic nervous system loses its ability to shift smoothly between sympathetic and parasympathetic states, that's dysregulation. And it shows up as real, physical symptoms that most people don't connect back to their nervous system.

Signs of sympathetic dominance

When your sympathetic system stays activated too long, you might notice: elevated resting heart rate, trouble falling asleep despite being tired, shallow or rapid breathing, muscle tension (especially jaw, shoulders, and neck), digestive problems like acid reflux or IBS symptoms, and that feeling of being "wired but tired."

I've noticed this pattern comes up constantly. Modern life keeps triggering the stress response: notifications, deadlines, poor sleep, constant stimulation. Your body wasn't designed for a sympathetic system that never fully turns off.

Signs of parasympathetic underactivity

When the parasympathetic system isn't pulling its weight, recovery suffers. Low heart rate variability (HRV), which correlates with worse health outcomes and shorter lifespan per Huberman's research, is one measurable sign. Others include poor digestion, slow recovery from exercise, difficulty relaxing even in safe environments, and persistent fatigue.

The gut connection

Because of the enteric nervous system's direct link to both the brain and the autonomic system, dysregulation often hits the gut first. Chronic stress suppresses parasympathetic activity, which slows digestion. That's why people under sustained pressure develop stomach problems, lose appetite, or experience bloating.

The 95% serotonin-in-the-gut statistic matters here. When gut function degrades from sustained sympathetic dominance, serotonin production can be affected, potentially impacting mood through the vagus nerve's sensory pathways. It all connects.

Here's what I found after reviewing the research: your autonomic nervous system is not fixed. Neuroplasticity research shows that autonomic nerves can repair and adapt when given the right conditions. Regulation is trainable. Here are the methods with the strongest evidence.

Breathing techniques

Breathing is the one autonomic function you can also control consciously. That makes it the bridge between your voluntary and involuntary nervous systems. This is where it gets interesting.

The physiological sigh: Two quick inhales through the nose followed by one long exhale through the mouth. Huberman calls this the "fastest way to activate the parasympathetic nervous system." It works through two mechanisms: reducing carbon dioxide levels and mechanically triggering vagal heart rate deceleration. I use this one all the time, and the effect is noticeable within seconds.

Extended exhales: Making your exhale longer than your inhale (for example, 4-count inhale, 6-count exhale) directly activates the vagal pathway that slows heart rate. Doing this deliberately 10 to 20 times per day can strengthen this pathway over time through neuroplasticity, improving both waking and sleeping HRV. For more breathing-based techniques, see our guide on how to calm down fast.

NSDR and deep rest protocols

Non-sleep deep rest (NSDR) is one of the most effective methods for shifting from sympathetic to parasympathetic dominance without actually sleeping. It uses guided audio cues that walk you through body awareness, breath adjustments, and intentional relaxation.

Here's the thing most people miss about NSDR: Huberman has noted that nervous system rewiring, the actual structural changes that improve regulation, occurs during sleep and non-sleep deep rest, not during the learning activity itself. So NSDR does more than help you recover. It's when your nervous system consolidates the regulation patterns you're building.

For a complete walkthrough, read our NSDR protocol guide. To learn more about resetting after prolonged stress, see how to reset your nervous system.

Movement and exercise

Physical movement activates a specific regulation pathway: large muscle groups trigger adrenal adrenaline release, which vagal sensory receptors detect. This travels up the vagus nerve and increases norepinephrine in the brain, boosting alertness and motivation.

Let me be direct: exercise does more than "burn off stress." It actively trains your autonomic nervous system to shift between states. Regular movement improves the flexibility of the sympathetic-parasympathetic seesaw, making it easier to ramp up when needed and wind down when the demand passes.

When your autonomic nervous system is stuck in sympathetic overdrive, the goal is parasympathetic activation. NSDR is one of the fastest, most practical tools to get there.

NSDR tracks are guided audio protocols designed specifically for nervous system regulation. They're not meditation. They use a structured sequence of body scans, breathing cues, and progressive relaxation to shift your ANS toward parasympathetic dominance.

Try a free NSDR track from the NSDR track library for a fast nervous system reset.

What are the 3 parts of the autonomic nervous system?

The three parts of the autonomic nervous system are the sympathetic nervous system (fight or flight), the parasympathetic nervous system (rest and digest), and the enteric nervous system (gut regulation). All three work together to maintain homeostasis across your organs and body systems.

Can you control your autonomic nervous system?

Not directly, but you can influence it. Breathing is the key bridge: it's the one autonomic process you can also control consciously. Techniques like the physiological sigh and extended exhales directly activate parasympathetic pathways through the vagus nerve. Regular NSDR practice and exercise also train your autonomic nervous system to regulate more effectively over time.

What triggers autonomic nervous system dysfunction?

Common triggers include chronic stress, poor sleep, physical inactivity, traumatic injury, certain medications, diabetes, and autoimmune conditions. Sustained stress is the most common cause of functional autonomic dysregulation in otherwise healthy people: the sympathetic system stays activated too long while parasympathetic recovery doesn't get enough opportunity.

What does the autonomic nervous system do in simple terms?

The autonomic nervous system runs your body's background processes. It controls heart rate, breathing, digestion, blood pressure, pupil dilation, and dozens of other functions without you having to think about them. It's always active, even when you're asleep, keeping your internal environment stable.

How long does it take to regulate a dysregulated nervous system?

There's no single timeline because it depends on how long the dysregulation has been building and what's causing it. Some people notice shifts in stress response within days of starting breathing practices or NSDR sessions. Measurable improvements in heart rate variability typically show up within 4 to 8 weeks of consistent practice. The nervous system has neuroplasticity, meaning it can form new connections and adapt, but consistency matters more than intensity.

• Cleveland Clinic. "Autonomic Nervous System: What It Is, Function & Disorders." https://my.clevelandclinic.org/health/body/23273-autonomic-nervous-system
• Bankenahally, R. & Krovvidi, H. (2016). "Autonomic nervous system: anatomy, physiology and relevance in anaesthesia and critical care medicine." BJA Education, 16(11), 381-387.
• Huberman, A. "Essentials: How Your Nervous System Works & Changes." Huberman Lab. https://www.hubermanlab.com/episode/essentials-how-your-nervous-system-works-changes
• Huberman, A. "Control Your Vagus Nerve to Improve Mood, Alertness & Neuroplasticity." Huberman Lab. https://www.hubermanlab.com/episode/control-your-vagus-nerve-to-improve-mood-alertness-neuroplasticity
• MSD Manuals. "Overview of the Autonomic Nervous System." https://www.msdmanuals.com/home/brain-spinal-cord-and-nerve-disorders/autonomic-nervous-system-disorders/overview-of-the-autonomic-nervous-system
• Simply Psychology. "Autonomic Nervous System (ANS): What It Is and How It Works." https://www.simplypsychology.org/autonomic-nervous-system.html