Feeling dysregulated means experiencing a sense of being emotionally overwhelmed, out of balance, or unable to control your reactions. You may feel anxious, irritable, or disconnected from your body, with racing thoughts and difficulty focusing. Physically, it can manifest as tension, rapid heart rate, or shallow breathing. Small stressors may seem overwhelming, and it’s harder to return to a calm, centered state, making it difficult to think clearly or respond calmly to situations.
The vagus nerve is the longest cranial nerve in the body, extending from the brainstem through the neck, chest, and down to the abdomen. It’s a key part of the parasympathetic nervous system, which controls the "rest and digest" response. The vagus nerve influences a wide range of bodily functions, including heart rate, digestion, immune response, and even mood regulation.
Key Functions of the Vagus Nerve:
1. Heart Rate & Blood Pressure: It helps lower heart rate and blood pressure when the body is in a relaxed state.
2. Digestion: Stimulates the digestive tract, promoting healthy digestion.
3. Stress Response: Regulates the body’s response to stress, helping to bring you into a calm state after a period of heightened arousal.
4. Mood Regulation: It's involved in the regulation of neurotransmitters like serotonin, which influence mood and anxiety levels.
How to Stimulate the Vagus Nerve:
Activating the vagus nerve can help bring your body into a calm, relaxed state, reducing stress and promoting overall well-being. Here are a few methods to soothe it:
1. Deep Breathing
- Slow, diaphragmatic (belly) breathing stimulates the vagus nerve and promotes relaxation. Try inhaling for 4 seconds, holding for 4, and exhaling for 6-8 seconds. This helps lower heart rate and reduces stress.
2. Cold Exposure
- Splashing your face with cold water or taking a cold shower stimulates the vagus nerve, promoting a parasympathetic response. Cold exposure is known to lower heart rate and activate the relaxation response.
3. Meditation & Mindfulness
- Practices like meditation, mindfulness, and yoga activate the vagus nerve by promoting calmness and reducing stress hormones. These activities increase vagal tone, making your body better at calming itself.
4. Humming, Chanting, or Singing
- The vagus nerve is connected to the vocal cords, so humming, chanting, or singing can activate it. The vibrations from these actions stimulate the nerve and help reduce stress.
5. Massage
- Gentle neck and ear massages, particularly around the carotid sinus (located on the sides of the neck), can stimulate the vagus nerve. Try placing your index fingers in your ear and pulling down gently and holding that tension for a while.
You can also try massaging the feet and abdomen to promote vagal activation.
6. Socialising & Laughing
- Positive social interactions and laughter are natural ways to activate the vagus nerve. Laughter releases endorphins, which helps soothe the body and improve vagal tone.
7. Exercise
- Join the Reset! or simply try this class by clicking below.
We address all the vagus nerve stimulating on Wednesdays especially, with a splattering of it in all the other sessions too.
Also moderate physical activity, like walking, swimming, or yoga, stimulates the vagus nerve and helps with long-term stress reduction. Regular exercise improves vagal tone, enhancing the body’s ability to relax after stressful situations.
By regularly activating the vagus nerve through these methods, you can improve your body’s ability to handle stress, lower inflammation, and promote overall mental and physical well-being.
This class below is a brilliant way to start the soothe!
Get cosy, you can even do this session in your pjs in the evening, or even better first thing in the morning to set you up for the day!
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