Your Vagus Nerve - your secret weapon in managing stress, boosts healing, improves our immunity…
We have a secret weapon within us which helps manage stress, boosts healing, improves our immunity, pain management and regulates our nervous system for a decreased stress response!
Hands up if you want access to it?! Well good news is it’s super easy to activate. The human body + mind is my passion and fascination (if you had not yet noticed). What an amazing interrelated system we have. Whilst our current circumstances are heavily impacting our lives and possibly causing stress on our physical and mental health - finding ways to manage is my absolute priority. Fear can either cripple us , or it can be the motivation needed for transformation - and I’ll choose the latter every time ~ I share with you below how I do.
During periods of chronic high stress, the body stays in high gear, with stress hormones like adrenaline and cortisol coursing through the body. This creates wear and tear on the body and mind, and over time can create a multitude of health problems such as chronic pain, immune compromised, anxiety, mood swings, gut inflammation and so many more. The great news is that our bodies contain their own superpower that can assist with decreasing our fight or flight response.
The Vagus Nerve acts to counterbalance the fight or flight system and can trigger a relaxation response in our body. It’s one of the cranial nerves that connect the brain to the body. The Vagus Nerve is a major part of how our bodies and brains function. Without it, our bodies wouldn’t be able to do basic tasks, and by stimulating it we can receive powerful health benefits. The Sydney Morning Herald shared an article recently The part of your body which will most help with pandemic stress.
One of the main ways that you can stimulate the healthy function of the Vagus Nerve is by moving the diaphragm at a slow and steady pace and studying the breath. Breathing exercises also shift our focus away from stress or pain and the human mind processes one thing at a time. If you focus on the rhythm of your breathing, you're not focused on the stressor. What we focus on grows!
The moment we anticipate stress in any form, most of us tend to stop breathing and hold our breath. This apnea response activates the fight/flight/freeze response which increases the sensation of pain, stiffness, anxiety or fear. We can stimulate our Vagus Nerve to send a message to our bodies that it’s time to relax and de-stress, which leads to long-term improvements in mood, pain management, wellbeing and resilience.
FOR FREE ONLINE PRACTICES THIS MONTH on how to stimulate the Vagus Nerve;
My Breathe Easy with Me 20mins to explore shapes in the body and use all of the diaphragm to breathe
Yin Yoga for Improved Sleep + Vagus Nerve Stimulation 45mins
In the Breathe + Move with Me membership you can FREE TRIAL for 24hrs then $30/month;
Breathe more slowly (aim for 5-6 breaths per minute) - try Ultimate Breath 5.5 5mins to regulate your breathing.
Breathe more deeply (try my , low and wide into the base ribs as you inhale - use my Core Setup 1 - Core Breathing to retrain the body to breath this way OR even re-program your breathing over 3 weeks with the Breathe In 21 Days Challenge for 10mins a day and explore various breathwork practices to suit your needs.
Exhale longer than you inhale -it’s the exhale that triggers the relaxation response - use Meditation on the Breath 8mins.
Additional techniques for stimulating the Vagus Nerve include:
Loud gargling with water or loud singing activates our vocal cords which in turn stimulates the vagus nerve.
Foot massage: gentle or firm touch can assist in stimulation the vagus nerve.
Cold water face immersion elicits the vagus nerve, decreasing heart rate, stimulating the intestines and turns on the immune system
Eating fibre stimulates vagus impulses to the brain slowing the gut movements and making us feel fuller after meals
Laughter ~ having a good laugh lifts your mood, boosts your immune system and stimulates the vagus nerve.
We don’t always have to let stressful situations negatively effect our minds and bodies. We can use these situations to strengthen our being as a whole - in fact we can use them to become the best version of ourselves which right now being in best possible health is the ultimate solution. It’s a push in the right direction possible if you ask me. Currently my focus is on increased exercise, improved cardio and I’m boosting my immune with Vitamin C, D3 and Zinc - if you need any help with personalising your health plan or weight loss reach out to my Naturopath she’s online.
I hope you can join me online - for more to inspya your Yoga - subscribe to my newsletters below.
Namaste
Nic Whiteman
