Vagus Nerve

Our body is taught how to react to the world around us. This means if it is taught the world is unpredictable and dangerous, then it will always be on edge and ready to alert us at the signs of danger. We can get stuck in cycles of high muscle tension, high heart rate, shortened breaths, and an inability to fully relax as we sleep. These would likely have been helpful as you were going through your difficult life situation. Maybe you needed to run away or fight back while you were an adult, or a kid, or even something that happened while you were in utero. No matter what the circumstance, your body was trying to protect you and wants to make sure you stay protected. Long term, this can lead to an array of health concerns.

Luckily, if our body was taught to react this way, then it can relearn how to interact with the world in a way that actually helps us in the present. We can do this through verbally and cognitively processing the trauma, but sometimes our body needs a little help catching up with our mind. We can help it do this through strengthening and training the vagus nerve. Just like when we train our muscles, this can take work and time to see lasting results, however there are also a few ways to trick our nervous system into some short term adjustments as well.

Reset

If you are feeling your body begin to enter more of a panic stage as it was triggered and you’re at work or school or just would like to try and delay having a full fledged panic attack, then you may want to try and shock your nervous system a bit. This can be done in a number of ways, but here are a few that my clients have found to be helpful for them. Try them out and see if there’s anything else that works for your specific body and your unique needs.

Ice

Placing an ice pack or something cold on your chest and back of your neck can stimulate your vagus nerve and is associated with a positive influence in heart rate variability which ultimately is connected with your body feeling safe. Similarly, you can try placing your hands and wrists under the coldest water you can get out of your sink.

Sour

We have an immense amount of nerves in our mouth. When we are in fight or flight, the last thing your body is thinking about is eating and digesting. This means our mouth is often dry and our stomach upset. If we place something so sour in our mouth that it triggers the saliva glands and activates various nerves in our face that can send signals to your body that it is safe and bring you back to the present more.

Gravity

Our body in fight or flight sends a lot of the blood supply to our limbs so that we can fight or run. If we lay on the ground with our legs up (perpendicular to the ground) against a wall, this sends the blood back down into our torso signaling to our body that we do not need to be in fight or flight.

Bilateral Stimulation

In some therapies, like EMDR, the idea of reprocessing and reorienting to the present is done through bilateral stimulation. This is essentially alternating stimuli from side to side (bi-lateral). We are able to do this on our own in a number of ways. Some people really like to go for a walk and let their eyes scan from left to right on the street or in the park. Some people really like to stay where they are and pick a point in the distance to focus on and slowly turn their head from left to right.

If you are somewhere where you can make a bit of noise, you may try humming. This one might take some skill as you might need to work to find the pitch that works best for you. This activates different nerves in your ears and face that similarly strengthen your vagus nerve.

You might also like to try “butterfly taps”. This is done by crossing your arms across your chest, left hand on right shoulder and right hand on left shoulder. Slowly alternate tapping your hand on your shoulder. Right hand taps left shoulder and then slowly the left hand taps right shoulder. This can be incredibly helpful, but should be used with caution as some people notice an increase in anxiety if their thoughts wander. Consider trying in your next therapy session!

Reconnecting with your body

Lastly, some more long term training for your vagus nerve. Your muscles and even joints store tension that we can become unaware of. Some people may need professional assistance like a masseuse, chiropractor, acupuncturist, or physical therapist. Some people may try working on their own.

Yin yoga stretches

There is a plethora of free resources for this on video streaming sites like Youtube and TikTok for Yin yoga focused on releasing muscle tension or increasing relaxation. You can also find a trauma informed certified yoga instructor and try out some of their classes

Progressive muscle relaxation

This is a technique that could take 5 minutes or 50 minutes depending on how much time you have. The process is simple and there are many audios to find that can walk you through the steps. You sit with your eyes closed and slowly, starting at your head, work through consciously relaxing each muscle/muscle group as you exhale. You can be as vague as relaxing your head or as specific as relaxing your eyebrows. Slowly work your way from head to toe. This will help you identify points of bodily tension as well as spend time engaging your body in the present.

Overall

It can be extremely frustrating and confusing when it feels like your body and mind are not on the same page of your story, but we must remember to be compassionate toward ourselves. Your body is just trying to protect you and keep you safe. There are quick ways to reorient our body and let it know that you are safe, but quick fixes can ultimately be temporary. The best practice for healing would be to engage in holistic healing. Using these somatic healing techniques should be used alongside professional support, like counseling.  Don’t hesitate to reach out and get started with a therapist here today!