All too often, the joy of our favorite holiday rituals can quickly be dampened by stress. As we move into the second year of Pandemic-ridden holidays and plan for 2022, many are still juggling working from home, our children’s schedules, family commitments, and to-do lists – where every item demands our immediate attention. This can quickly turn the holidays from a time of bliss to a time of anxiety, frustration and toxic stress.
Learning to activate the Vagus Nerve can help to reduce the impact of holiday stress
“The vagal response reduces stress. It reduces our heart rate and blood pressure. It changes the function of certain parts of the brain, stimulates digestion, all those things that happen when we are relaxed.” — and all of these experiences lead to health. ~Dr. Mladen Golubic, MD, Medical Director of the Cleveland Clinic.
But, what exactly is the vagus nerve?
The vagus nerve is the longest nerve in your body. It connects your brain to many important organs throughout the body, including the gut (intestines, stomach), heart and lungs. In fact, the word “vagus” means “wanderer” in Latin, which accurately represents how the nerve wanders all over the body and reaches various organs. The vagus nerve is also a key part of your parasympathetic “rest and digest” nervous system. It influences your breathing, digestive function and heart rate, all of which can have a huge impact on your physical and mental health.
What we must first pay attention to is called the “tone” of your vagus nerve.
Vagal tone is an internal biological process that represents the activity of the vagus nerve. Increasing your vagal tone activates the parasympathetic nervous system, and having higher vagal tone means that your body can relax faster after stress.
The more you learn to increase your vagal tone, the more your physical and mental health will improve.
What’s interesting is that studies have even shown that vagal tone is passed on from mother to child. Mothers who are depressed, anxious and angry during their pregnancy have lower vagal activity. And once they give birth to their child, the newborn also has low vagal activity and low dopamine and serotonin levels.
Your vagal tone can be measured by tracking certain biological processes such as your heart rate, your breathing rate, and your heart rate variability (HRV). When your heart rate variability (HRV) is high, your vagal tone is also high.
If your vagal tone is low, don’t worry – you can take steps to increase it by stimulating your vagus nerve. This will allow you to more effectively respond to the emotional and physiological symptoms of your brain and emotional distress.
You can enjoy the benefits of vagus nerve stimulation naturally by following these simple suggestions.
- Cold Exposure Acute cold exposure has been shown to activate the vagus nerve. Researchers have also found that exposing yourself to cold on a regular basis can lower your sympathetic “fight or flight” response and increase parasympathetic activity through the vagus nerve. You can go outside in cold temperatures with minimal clothing for a few minutes, go for a long walk and allow yourself to become cold. Try finishing your next shower with at least 30 seconds of cold water and see how you feel. Then work your way up to longer periods of time. You can also ease yourself into it by simply sticking your face in ice-cold water.
- Elongate your Exhale Breathing Deep and slow breathing with an exhale twice as long as your inhale is another way to stimulate your vagus nerve. It’s been shown to reduce anxiety and increase the parasympathetic system by activating the vagus nerve Most people take about 10 to 14 breaths each minute. Taking about 6 breaths over the course of a minute is a great way to relieve stress. You should breathe in deeply from your diaphragm. When you do this, your stomach should expand outward. Your exhale should be long and slow. This is key to stimulating the vagus nerve and reaching a state of relaxation.
- Singing, Humming, Chanting and Gargling The vagus nerve is connected to your vocal cords and the muscles at the back of your throat. Singing, humming, chanting and gargling can activate these muscles and stimulate your vagus nerve. And this has been shown to increase heart-rate variability and vagal tone. I often gargle water before swallowing it. I chant the same mantra every day in the shower, in the hot tub, cleaning my home and walking with the trees. I feel better every time. Wonder why ancient healing practices included chanting mantras 😉
- Probiotics It’s becoming increasingly clear to researchers that gut bacteria improve brain function by affecting the vagus nerve. In one study, animals were given the probiotic Lactobacillus Rhamnosus, and researchers found positive changes to the GABA receptors in their brain, a reduction in stress hormones, and less depression and anxiety-like behavior. The researchers also concluded that these beneficial changes between the gut and the brain were facilitated by the vagus nerve.
- Meditation Meditation is my favorite relaxation practice and it can stimulate the vagus nerve and increase vagal tone. Beginning my practice many years ago was not easy and did not come naturally for me. It was downright PAINFUL for me to sit at times. Stick with it. The payoff is undeniable. Find some good, guided meditations to begin and start with 5 minutes a day. Work up to 30. Research shows that meditation increases vagal tone and positive emotions and promotes feelings of goodwill towards yourself and others. Meditation also reduces sympathetic “fight or flight” reactions. I feel it in my mindbodyspirit if I miss my meditation time in the morning.
In addition to the above simple practices that you can integrate easily, quickly and with no cost, remember that exercise increases your brain’s growth hormone, supports your brain’s mitochondria, and helps reverse cognitive decline. And, it’s also been shown to stimulate the vagus nerve, which may explain its beneficial brain and mental health effects.
Massage can stimulate the vagus nerve and increase vagal activity and vagal tone on several specific areas of the body. Foot massages (reflexology) have been shown to increase vagal modulation and heart rate variability, and decrease the “fight or flight” sympathetic response. Massaging the carotid sinus, an area located near the right side of your throat, can also stimulate the vagus nerve.
And finally, as we look toward times with family, friends and loved ones, whether it is through a screen or at the same table, socializing and laughing which can reduce your body’s main stress hormone, cortisol. Recent research has indicated that reflecting on positive social connections improves vagal tone and increases positive emotions. Laughter has been shown to increase heart-rate variability and improve mood.
So, my advice to all of my coaching clients at this time of year is to hang out and laugh with your friends as much as possible. Laugh Out Loud! It is good for you.
The impact of trauma and toxic stress are real.
The capacity that our wise bodymind has for healing is also real.
You don’t have to be controlled by your bodymind. You have the power to bring healing. By stimulating the vagus nerve, you can send a message to your body that it’s time to relax and de-stress, which leads to long-term improvements in mood, well-being and resilience.
At this time of year, and all year, remember; this is your one, precious life. This moment is all you really have. When your nervous system wants to pull you into regrets of the past and fear of the future, Stop, Drop into the deep, elongated exhales and Roll into one of these practices.
Your bodymindspirit will thank you. And so too, will those around you.
Interested in these and more mindful and trauma-informed practices for your organization or group?
We are scheduling Trainings, Workshops, Healing Circles and are now offering online, self-paced training in 2022. For more information schedule a consult here.
Until we meet again,
Blessings on our journeys, Jules
Mara nyingi sana, furaha ya desturi zetu za likizo tunazopenda yaweza kupunguzwa upesi na mfadhaiko. Tunapoingia katika mwaka wa pili wa likizo ya janga na kupanga kwa 2022, wengi bado wanafanya kazi kutoka nyumbani, ratiba za watoto wetu, ahadi za familia, na orodha za kufanya - ambapo kila kitu kinahitaji uangalifu wetu wa haraka. Hii inaweza kugeuza likizo haraka kutoka wakati wa furaha kuwa wakati wa wasiwasi, kukata tamaa na mkazo wenye sumu. Kujifunza kuamsha Vagus Nerve inaweza kusaidia kupunguza athari ya msongo wa likizo <unk> Majibu ya vagal hupunguza msongo. Inapunguza mpigo wa moyo na shinikizo la damu. Inafanya kazi ya sehemu fulani za ubongo, huchochea kumeng'enya chakula, na mambo mengine yanayofanyika tunapokuwa tumeridhika. ~Dakt. Mladen Golubic, Mkurugenzi wa Matibabu wa Kliniki ya Cleveland Lakini, ni nini hasa neva ya vagus? Vagus ni neva ndefu zaidi katika mwili wako. Inaunganisha ubongo na viungo vingi muhimu katika mwili, ikiwa ni pamoja na matumbo (matumbo, tumbo), moyo na mapafu. Neno <unk>vagus<unk> linamaanisha <unk>wanderer<unk> katika Kilatini, ambalo linawakilisha kwa usahihi jinsi neva inavyozunguka mwili wote na kufikia viungo mbalimbali. Mfupa wa vagus pia ni sehemu muhimu ya mfumo wako wa neva wa parasympathetic <unk> kupumzika na kumeng'enya<unk>. Inaathiri kupumua, mfumo wa kumeng'enya chakula na moyo, na yote yanaweza kuwa na athari kubwa kwa afya yako ya kimwili na kiakili. Lazima kwanza tuangalie kile kinachoitwa "sauti" ya neva yako ya vagus. Sauti ya vagal ni mchakato wa ndani wa kibiolojia unaowakilisha utendaji wa neva ya vagus. Kuongeza sauti ya vagal huamsha mfumo wa neva wa parasympathetic, na kuwa na sauti ya vagal ya juu inamaanisha kwamba mwili wako unaweza kupumzika haraka baada ya mkazo. Kadiri unavyojifunza kuongeza sauti yako ya vagal, ndivyo afya yako ya kimwili na ya akili itakavyozidi kuboreshwa. Jambo lenye kupendeza ni kwamba masomo yameonyesha hata kwamba sauti ya vagal hupitishwa kutoka kwa mama hadi kwa mtoto. Akina mama wanaoshuka moyo, wenye wasiwasi na wenye hasira wakati wa ujauzito wao wana utendaji wa chini wa vagal. Baada ya kuzaliwa, mtoto huyo ana shughuli ndogo za vagal na viwango vya chini vya dopamine na serotonini. Vagal tone inaweza kupimwa kwa kufuatilia mchakato fulani wa kibiolojia kama vile msukumo wa moyo, msukumo wa kupumua, na kubadilika kwa msukumo wa moyo. Wakati kiwango cha moyo wako (HRV) ni cha juu, sauti yako ya vagal pia ni ya juu. Kama sauti yako ya vagal ni ya chini, msiwe na wasiwasi - unaweza kuchukua hatua za kuiongeza kwa kuchochea neva yako ya vagal. Hii itakuruhusu kujibu kwa ufanisi zaidi dalili za kihisia na kisaikolojia za ubongo wako na shida ya kihisia. Unaweza kufurahia faida za kuchochea neva ya vagus kwa njia ya asili kwa kufuata mapendekezo haya sahili. - Mtazamo wa baridi Mtazamo mkali wa baridi umeonyeshwa kuamsha neva ya vagus. Watafiti pia wamegundua kuwa kujisumbua na baridi mara kwa mara kunaweza kupunguza majibu yako ya "kupigana au kukimbia" na kuongeza shughuli za parasympathetic kupitia neva ya vagus. Unaweza kwenda nje katika joto la baridi na nguo ndogo kwa dakika chache, kwenda kwa kutembea kwa muda mrefu na kuruhusu mwenyewe kuwa baridi. Jaribu kuoga kwa maji baridi kwa sekunde 30 na uone jinsi unavyohisi. Kisha endelea kufanya hivyo kwa muda mrefu zaidi. Unaweza pia kujiingiza kwa urahisi kwa kuweka uso wako ndani ya maji baridi sana. Kuongeza urefu wa pumzi yako ya nje na kupumua polepole na mara mbili ya muda wa pumzi yako ya ndani ni njia nyingine ya kuchochea neva yako ya vagus. Inaonyesha kupunguza wasiwasi na kuongeza mfumo wa parasympathetic kwa kuamsha neva ya vagus, na watu wengi huchukua pumzi 10 hadi 14 kila dakika. Kuchukua pumzi sita kwa dakika moja ni njia nzuri ya kupunguza mkazo. Punguza pumzi kwa kina kutoka kwa diaphragm yako. Unapofanya hivyo, tumbo lako linapaswa kupanuka kuelekea nje. Pumzi yako inapaswa kuwa ndefu na polepole. Hilo ndilo jambo muhimu katika kuchochea neva ya vagus na kufikia hali ya kupumzika. - Kuimba, Humming, Chanting na Gargling Mishipa ya vagus imeunganishwa na kamba zako za sauti na misuli nyuma ya koo lako. Kuimba, kupiga kelele, na kupiga matope kunaweza kuamsha misuli hii na kuchochea neva yako ya vagus. Hii inaonyesha kuwa kuongeza kasi ya moyo na vagal tone. Mara nyingi mimi hutoboa maji kabla ya kuyameza. "Ninaimba mantra hiyo hiyo kila siku nikiwa nikiogelea, nikiwa nikiogelea, nikiisafisha nyumba yangu na kutembea pamoja na miti.""" Ninahisi vizuri zaidi kila wakati. Kwa nini mazoezi ya zamani ya uponyaji ni pamoja na kuimba mantras? - Probiotics Inakuwa wazi zaidi kwa watafiti kwamba bakteria za matumbo kuboresha kazi ya ubongo kwa kuathiri neva vagus. Katika utafiti mmoja, wanyama walipewa probiotic Lactobacillus rhamnosus, na watafiti walipata mabadiliko mazuri kwa GABA receptors katika ubongo wao, kupunguzwa kwa homoni za mkazo, na tabia ndogo ya unyogovu na wasiwasi. Watafiti hao pia waligundua kwamba mabadiliko hayo yenye manufaa kati ya matumbo na ubongo yalifanywa na neva ya vagus. Meditation ni moja ya njia za kupumzika ambazo zinasaidia kuchochea neva ya vagal. Kuanza mazoezi yangu miaka mingi iliyopita hakukuwa rahisi na hakukuja kwa kawaida kwangu. Nyakati nyingine ilikuwa vigumu sana kwangu kuketi. Endelea na jambo hilo. Thawabu hiyo haiwezi kupingwa. Tafuta njia nzuri za kutafakari na uanze na dakika tano kwa siku. Kazi hadi 30. Utafiti unaonyesha kwamba kutafakari huongeza sauti ya vagal na hisia chanya na huendeleza hisia za nia njema kuelekea wewe mwenyewe na wengine. Kutafakari pia hupunguza hisia za "kupigana au kukimbia". Ninaihisi katika akili yangu mwili na roho ikiwa nitakosa wakati wangu wa kutafakari asubuhi. Kwa kuongezea mazoezi ya juu ambayo unaweza kuingiza kwa urahisi, haraka na bila gharama, kumbuka kwamba mazoezi huongeza homoni ya ukuaji wa ubongo wako, huunga mkono mitochondria ya ubongo wako, na husaidia kurekebisha kupungua kwa utambuzi. Na, pia imeonyeshwa kuchochea neva vagus, ambayo inaweza kuelezea ubongo wake manufaa na athari za afya ya akili. Massage inaweza kuchochea neva ya vagus na kuongeza shughuli ya vagal na sauti ya vagal kwenye maeneo kadhaa maalum ya mwili. Massages mguu (reflexology) wameonyeshwa kuongeza vagal modulation na kasi ya moyo kutofautiana, na kupunguza "mapigano au ndege" majibu ya huruma. Kuosha sinus ya carotid, eneo lililo karibu na upande wa kulia wa koo lako, kunaweza pia kuchochea neva ya vagus. Wakati wa kuwasiliana na familia, marafiki na wapendwa, iwe ni kupitia skrini au kwenye meza moja, kushirikiana na kucheka kunaweza kupunguza homoni kuu ya mkazo wa mwili wako, cortisol. Utafiti wa hivi karibuni umeonyesha kwamba kutafakari juu ya uhusiano mzuri wa kijamii huboresha sauti ya vagal na kuongeza hisia nzuri. Imethibitishwa kwamba kucheka huongeza mwendo wa moyo na kuboresha hali ya moyo. Ushauri wangu kwa wateja wangu wote wa mafunzo wakati huu wa mwaka ni kutembea na kucheka na marafiki wako kadiri iwezekanavyo. Kicheko Kwa Sauti ya Juu! Ni jambo zuri kwako. Matokeo ya majeraha na mkazo wenye sumu ni halisi. Uwezo wa mwili wetu wenye hekima wa kuponya pia ni halisi. Huna haja ya kudhibitiwa na mwili wako na akili yako. Una nguvu ya kuleta uponyaji. Kwa kuchochea neva ya vagus, unaweza kutuma ujumbe kwa mwili wako kwamba ni wakati wa kupumzika na kupunguza mkazo, ambayo inaongoza kwa maboresho ya muda mrefu katika hali ya moyo, ustawi na upinzani. Wakati huu wa mwaka, na mwaka mzima, kumbuka; hii ni moja yako, maisha ya thamani. Wakati huu ndio wote unao. Wakati mfumo wako wa neva unataka kuvuta wewe katika majuto ya zamani na hofu ya siku zijazo, kuacha, kushuka katika kina, exhalations elongated na roll katika moja ya mazoezi haya. Mwili wako na akili yako zitakushukuru. Na ndivyo watakavyofanya wale wanaokuzunguka. Je, una nia ya kufanya mazoezi ya kujihusisha na majeraha kwa ajili ya shirika lako au kikundi? "Tunaandaa mafunzo, warsha, na ""mzunguko wa uponyaji"" na sasa tunatoa mafunzo ya mtandaoni kwa kasi ya kibinafsi mnamo 2022." Kwa habari zaidi ratiba ya kushauriana hapa. Mpaka tukikutane tena, Baraka katika safari zetu, Jules