 First, it’s helpful to know that the vagus nerve is the largest nerve in the body. Rather than one nerve it is more a vast network of branches that go from the brain stem to the throat, the lungs, heart, digestive organs and reproductive organs.
80% of nerve impulses through the vagus nerve are sensorial info from the body to the brain. This is the primary reason why we can consciously activate the vagus nerve by doing nervous system resourcing activities. They help us contact the vagus nerve which then shifts the nervous system from fight/flight/freeze to ventral – rest/digest/connect). This is why there is so much emphasis these days on activating the vagus nerve. People are so individual as to which techniques will work for them - to contact and activate their vagus nerve. That's why we have to try a wide variety. Context can make a huge difference as can WHO we are with. (if you're with a guide with whom you don't feel attunement and you're doing a nervous system resourcing technique, it might not work due to the lack of attunement). In addition, doing one technique for 1 minute might not activate the vagus nerve, whereas doing the same technique for 3 or 5 min. and repeating it numerous times will more likely activate it. That's why giving a simple list of techniques may not produce results we’re looking for. I notice that the people who have a CHRONIC F/F activation (e.g. chronic anxiety or being stuck in stressful thinking), often need to do some kind of vigorous movement to get that energy moving in the body and releasing some of the excess tension BEFORE some of these regulation techniques work. Here are some ways to activate the vagus nerve along with links to demo videos: Loud singing or toning = vibrating the back of the throat can activate the vagus nerve. but it needs to be loud. (usually singing or toning has the added benefit of long slow exhalations) demo here. Gargling- VIGOUROUSLY – for several minutes – 6 times a day (no video for this one yet) Big breath in -> HOLD for a few seconds -> exhale long and slow. The hold in between is important as it stretches receptor sites in and around the lungs which in turn is registered by the vagus nerve as a signal of safety. Demo Here Completing the Flight activation: Here's a guided practice: Demo Here Simple technique with the hands: "Deceleration" - rub the hands together really fast and then GRADUALLY slow the movement down. This simple going from fast to slow can signal to the vagus nerve that it's safe to relax. Demo Here If the person responds to touch and rhythm try this one: Demo Here Rosenberg’s eye movement pattern to activate the vagus nerve: Demo Here Another Eye movement exercise that is useful when there's a lot of mental anxiety and then for reconnection with the body there’s a simple whole body movement. Demo Here Experiment. There are infinite ways to activate the vagus nerve. What it is and what you can do about it The Effects of a ‘Dysregulated Nervous System’ on our lives
Living with a chronic dysregulated nervous system is draining and results in much suffering. Many physical illnesses have a basis in chronic stress and/or chronic suppression in the nervous system. Many mental illnesses, difficulties in learning, struggles in relationships and general unhappiness can be seen when the nervous system is in a state of chronic dysregulation. People often turn to substance or behaviors (addictions) in an attempt to cope with chronic nervous system dysregulation. What is Nervous system Dys-regulation? We have 3 nervous system (NS) branches. One branch, called Rest/Digest/Connect, facilitates connection with other people, higher thinking and a multitude of restorative body functions. The other 2 circuits are commonly called fight/flight, and freeze/shutdown. Either of these two get activated when the NS perceives threat. This is below our conscious awareness and happens automatically. When the fight/flight or freeze/shutdown branches are activated the body’s restorative systems go on hold and all focus is on readiness to fight, flee or freeze in order to survive. These are normal self-protective reflexes but when either of the 2 survival branches become stuck in the “on” mode, our ability to think creatively, connect with other people, and many restorative body functions go on hold - like digestion, and immune system, deep restorative sleep, ability to think creatively and engage socially is also reduced. How or why the survival branches get stuck is often due to unresolved trauma responses, coping patterns, cultural conditioning or lack of enough early childhood nervous system mirroring with parents or caregivers who have a stable nervous system themselves. Beliefs (about ourselves and the world) and deficiency stories perpetuate and reactivate our survival responses. In turn, our nervous system survival patterns reinforce our beliefs and deficiency stories. We can help our dysregulated nervous system get unstuck. As we become aware of our nervous system states and how we react to life, we can choose new ways to respond and tend our nervous system, bringing it back into the Rest/Digest/Connect branch (aka ‘ventral vagal’). It’s when we increase our capacity to be anchored in ventral and return to ventral when we are triggered, that gives the capacity to heal, and grow, to have the resilience to dissolve old patterns, to engage the healing capacities of our bodies, to be more present and creative in our relationships and much more. What can you do? Here are some simple exercises you can do to shift your nervous system state. There are many ways to do this, these are just a few that are super simple and easy to do any time. (for guided exercises check out my YouTube channel here) 1. Practice full body bouncing and shaking while exhaling with a sigh or a “zzzzz” sound. Continue 1 to 3 min. During and afterwards notice the space around you and pause to rest. 2. Try long slow exhalations (to do so, breathe deep, hold a moment, then exhale slowly like you are blowing through a straw for about 6 seconds). Do this 2 or 3 times, then breathe normally a couple times. Repeat this set several more times. During and afterwards notice the space around you and pause to rest. 3. Twist/turn side to side from the waist while letting your arms swing out and back to tap the body gently. Repeat in a relaxed rhythm while noticing how it feels. During and afterwards notice the space around you and pause to rest. 4. Assume the welcoming posture (standing or sitting). Hold the arms wide open as if to welcome someone into a hug. Become still and keep breathing. Come into the stillness as awareness in the spaces around and between everything. Watch what arises and welcome everything as it is. Do these in any order. Do them for any amount of time – approx. 30 sec. up to 3 minutes each. Experiment and listen to how your body wants to move. There may be a version that works better for you. |