The Vagus Nerve : what you need to know
Whether you struggle with stress and overwhelm, emotional eating, anxiety or body confidence issues, learning to calm your nervous system is a skill we can all benefit from. The good news is your body has an inbuilt ‘relaxation response’ that can be activated using simple neuroscience techniques.
In this blog post, we will explore the role of the vagus nerve in managing stress, overwhelm and their extensive group of friends (anxiety, overthinking, self-doubt - you know, those guys), as well as some practical tips for stimulating the vagus nerve to promote relaxation and reduce stress.
First up, what is the Vagus Nerve?
The vagus nerve is the longest nerve in the body. Often referred to as the "wandering nerve” because of its extensive reach running from the brainstem to the abdomen, connecting various organs along the way.
The vagus nerve is involved in regulating the body's internal systems, such as the digestive, respiratory, and nervous systems. It’s also responsible for regulating the body's stress response by controlling the release of cortisol and other stress hormones. When the vagus nerve is activated, it triggers a relaxation response in the body, reducing the release of stress hormones and promoting feelings of calm and relaxation.
However, when we frequently experience stress, overwhelm and other types of ‘triggering’ events, our nervous system can become overstimulated, leading to a range of physical and emotional symptoms, such as increased heart rate, shallow breathing and racing thoughts. If this happens often, as it does in our modern lives, our vagus nerve can stop functioning properly, leading to an overactive stress response. Think chronic stress, anxiety, and other health problems.
It also becomes infinitely harder to change behaviours related to impulse control - emotional/binge eating, shopping, smoking, drinking, lashing out, withdrawing. Not only do more things activate our stress response, we then find it harder to calm ourselves down. So we need to numb, distract and avoid those uncomfortable feelings using other, less nourishing methods.
*Just to note, these behaviours are simply our brain’s way of trying to relieve the discomfort we’re feeling - it doesn’t make anyone bad, weak or shameful.
So, let's get into how we can better use our body’s inbuilt relaxation tool.
Techniques for Stimulating the Vagus Nerve
There are several techniques that you can use to stimulate the vagus nerve and activate your relaxation response and get some respite from overthinking, and the sicky anxiety or numb feelings in your body.
Deep breathing
One of the most effective techniques is deep breathing. Taking slow, deep breaths, flattens the diaphragm, pushing it down on your internal organs and your vagus nerve, triggering the relaxation response in the body. Other techniques include yoga, meditation, and massage, all of which can help to stimulate the vagus nerve and promote relaxation.
Try taking slow, deep breaths in through your nose and out through your mouth for several minutes.
Meditation
Meditation has been shown to activate the vagus nerve and promote relaxation. Try meditating for a few minutes each day to help manage stress and overwhelm.
Exercise
Exercise has been shown to stimulate the vagus nerve and promote relaxation. Try incorporating moderate exercise into your daily routine, such as a brisk walk or yoga practice.
Laughter
Believe it or not, laughter can help stimulate the vagus nerve and promote relaxation. Watch a funny movie or spend time with friends who make you laugh.
Massage
Massage has been shown to stimulate the vagus nerve and promote relaxation. Consider booking a massage or giving yourself a gentle self-massage.
Visit Found
At Found, we incorporate neuroscience techniques at the end of our workouts to ensure you leave the studio feeling strong, relaxed and connected to yourself, ready to take on the day.
Incorporating these practices into your daily routine can help condition your vagus nerve and reduce feelings of stress and overwhelm making it easier to respond rather than react to life.
