The calendar is full. Thoughts are loud. And even breaks sometimes feel overwhelming. Amidst all the desire to function, something else often grows within us: the longing for peace. For inner clarity. For a moment that demands nothing—but simply allows us to be. If you wonder why relaxation is sometimes so difficult, the answer often lies deeper than it seems: in your nervous system. More specifically, in the autonomic nervous system, the part of your body that quietly works in the background to maintain your balance.

In this article, you will learn
– how this system works,
– what throws it off balance
– and how gentle stimuli – including visual ones – can help restore balance to our autonomic nervous system.

Maybe that's exactly the invitation you need right now.

What exactly is the autonomic nervous system?

Your autonomic nervous system ensures that your heart beats, your breath flows, and your digestive system functions—even when you are asleep. It is like an internal orchestra conducting the rhythm of your body.

Two opponents work hand in hand in this:

• The sympathetic nervous system gets you going. It makes your heart beat faster, gives you energy, and gets you ready to make decisions. When you need to focus, react quickly, or overcome challenges, it kicks in.
• The parasympathetic nervous system is your haven of peace. It brings you back to a state of relaxation. It lowers your pulse, deepens your breathing, and promotes digestion, sleep, and inner balance.

A particularly important part of the parasympathetic system: the vagus nerve—sometimes called the “rest and digest” nerve. It connects the brain, heart, lungs, and digestive system and helps the body return to a state of safety and relaxation. When it is active, the body is allowed to let go.

The autonomic nervous system has no off switch. It constantly adapts to your everyday life, your thoughts, and your environment. In the best case scenario, the sympathetic and parasympathetic nervous systems alternate harmoniously. Tension and relaxation find their natural rhythm.

But in our world, this rhythm has shifted. We are “on” far too often, on alert, under pressure. The sympathetic nervous system dominates. And that has consequences—not only for our physical well-being, but also for our emotional balance.

Why do we often feel overwhelmed?

We live in a time of constant stimulation.

Smartphones, emails, appointments, expectations—they all speak the same language: Now! Immediately! Move on!
Even our breaks—a quick glance at Instagram, scrolling through the latest news—don't allow our nervous system to rest.

The sympathetic nervous system remains active. It thinks you are fighting. Or fleeing. Or negotiating with a saber-toothed tiger. But you are just sitting at your desk.

But at some point, it becomes too much:
the natural balance between tension and relaxation is thrown off. We function—but we can no longer relax.

What signs does an overburdened autonomic nervous system send?

Sometimes it whispers.
Sometimes it screams.

Your nervous system sends signals—often quietly, often too late. But the signs are there:

• Your breathing remains flat and short.
• Sleep comes hard—or goes too early.
• Your heart is pounding, even though you are sitting still.
• You feel nervous, even though everything is actually fine.
• Your concentration breaks down faster than usual.

These are not mistakes. These are not weaknesses.
These are clues.
Your body is trying to protect you. It is telling you: Something is too much. Something needs space.

This is the moment when you can counteract–gently, mindfully, without pressure.

What helps the autonomic nervous system regain its balance?

You can't force relaxation.

The autonomic nervous system reacts to what we perceive—not to what we “actually know.”
That's why it needs stimuli that convey security. Rhythm. Calm. Reliability.

What helps:

• Deep, calm breathing–especially deep exhalation without pressure, as this activates the parasympathetic nervous system.
• Relaxing exercise such as walking or gentle yoga
• Comforting warmth, for example from a hot water bottle, a cozy blanket, or a (not too hot) bath
• Silence or quiet sounds
• Regularity–even small rituals give the system stability

The vagus nerve in particular—the body's most important resting nerve—is particularly sensitive to precisely these signals. Even small, recurring stimuli can show it, and thus the body, that you are safe and can relax.

But we can also visually invite the parasympathetic nervous system to take the lead again—and switch to relaxation mode.

Certain images, patterns, and colours act as silent stimuli: they remind our system of order, calm, and security. Circular shapes in particular—such as mandalas—appeal to the nervous system in a special way. We will take a closer look at exactly how this works in the next section.

How do mandalas benefit our autonomic nervous system?

A mandala speaks without words.
And that is precisely what makes its effect so powerful.

When your gaze falls on a mandala, something ancient happens:
your system recognises patterns. The rhythm calms you, and the focus on the centre allows the noise to fade away.

This visual uniformity acts like an internal rocking motion.
The nervous system perceives the repetition—the order, the centre—and begins to react:

• Breathing slows down and deepens.
• The muscles and the shoulders relax.
• The gaze becomes softer.
• The parasympathetic nervous system becomes active.

The circular structure of a mandala signals safety to the body.
It is reminiscent of shapes found in nature: tree rings, flowers.
The gaze wanders from the outside to the inside—and from the inside to the outside. This creates a meditative movement that slows down the whirlwind of thoughts.

Colours also play a role:
warm tones such as orange or ochre convey a sense of security. Cool blue has a calming effect. Green has a balancing effect—like a forest for the eyes.

In this way, the mandala becomes a silent anchor. Not through explanation—but through experience.

Not every mandala has the same effect on every person—and that's okay. As with music, colours, or scents, there may or may not be resonance. The important thing is to allow yourself to feel: What is good for me?

Lies hier, wie dich Mandalas im Alltag unterstützen können, dein vegetatives Nervensystem zu entlasten.

Why is this gentle approach worthwhile?

Because our bodies often understand more than our minds. Because your autonomic nervous system finds peace not through effort, but through invitation.

Sometimes it doesn't take much: a calm breath. A colour that carries you. A shape that makes order tangible.

Perhaps a mandala is just such a moment. Something that does not seek to explain, but to remind. Of your centre. Of your rhythm. Of that which may become still within you.

If you would like to experience the effect of such an image in your space, you can find hand-painted mandalas in the shop—each one is unique and designed to promote calm and balance.