The Vagus Nerve Reset - Train your Body to Heal Stress, Trauma, and Anxiety

Most of us have heard of the fight-flight-freeze response when the nervous system is activated (fight/flight) and the body is primed to move or immobilized (freeze) when the body experiences stress and trauma. The polyvagal theory explains how our autonomic nervous system is related to social behavior and our ability to feel safe and connected via its three systems: mobilization, social engagement, or immobilization. It looks particularly at the vagus nerve in regulating the emotions and social connection.

The vagus nerve is the 10th cranial nerve and referred to as “the wanderer”. It is the largest nerve in the human body, runs from the brain to the abdomen and is responsible for inducing a relaxed state. When the body is in a relaxed state, true healing takes place. The vagus nerve carries a huge number of signals from the digestive system and various organs to the brain and vice versa. It is the main contributor to the parasympathetic nervous system, aka the rest and digest system. The vagus nerve helps to regulate the heartbeat, blood pressure, circadian rhythm (sleep/wake cycle), breathing, digestion, and inflammation. It helps to calm the body after stressful events and reduce anxiety. Good vagal tone is associated with a well-regulated nervous system and good control of our emotions (think emotional regulation or emotional intelligence).

Here are some practical ways to help “reset” and tone the vagus nerve;

1.      Diaphragmatic breathing in and out through the nose for a count of 4 seconds each.

2.      Endurance, strength and balance training (try balancing on one foot).

3.      Natural sunlight in the morning (morning walks without lenses are best).

4.      Vocal toning practices such as singing, vowel toning, and chanting.

5.      Rocking, swaying, swinging, or bouncing gentle on a Swiss ball.

6.      Gentle movement, stretching, tai chi or yoga.

7.      Hot or cold shower, soaking in an Epsom salt bath.

8.      Recognizing and honoring your emotions/ journal thoughts and feelings.

9.      Containment exercise- place hands on heart, breath slow and deep through your nose.

For more information read:         The Vagus Nerve Reset, by Anna Ferguson