How to calm anxiety using the vagal nerve in the body

Are you tired of feeling anxious?

Are you seeking an effective way to find peace within yourself?

Whilst working with people like me, in counselling or learning mindfulness techniques, are both such valuable tools, there's a whole world of possibilities waiting for you to explore right at home.

So dive in here, into the fascinating realm of body-up calming which is backed by science and highly effective. For me, discovering, learning and practicing these techniques transformed my whole well being and this is why I wanted to share them this month.

Maybe the techniques will help you get to the point you can even just reach out and ask for counselling. Whatever your situation, I hope you find just one thing to try out here that makes a difference.

A fresh approach from CBT

Have you found traditional methods like CBT falling short of your long-term expectations? It's time to shift your focus from telling your mind to calm down to empowering your body to lead the way. Learn how to navigate the intricate connection between the body and the mind. Body up practices like those explained below unlock a sustainable and real sense of tranquillity.

Demystifying the Vagus Nerve: A Simple Explanation

The vagus nerve is like a body communication system that links your brain to important organs like your heart, lungs, and stomach. It helps manage your heart rate, breathing, and digestion, and is key in calming you during stressful times.

Anatomy and Function

The vagus nerve is a long pathway from the brain to the chest and abdomen. It's part of the system that helps your body unwind and process food. This nerve regulates heart rate, breathing, blood pressure, digestion, and even speech. When active, it can help lower stress and inflammation, crucial for overall balance.

Think of the vagus nerve as a superhero or a gentle instructor inside you that soothes your organs when you're stressed. It works quietly to maintain and reset your sense of calm and well-being.

Unlocking the Power: Activating the Vagus Nerve to calm anxiety

For some stress-busting techniques and all the sources to back them up, dive into the treasure trove of ideas to get the nerve active below.

Although stress is no match for your newfound vagus nerve superpowers, if you do like to work with someone else and need some extra one-on-one guidance and help to manage your anxiety or overwhelm, please do get in touch. mymindfulcounsellor@gmail.com

Traditional Methods

1. **Deep Breathing**: Practice diaphragmatic breathing, inhaling deeply through the nose and exhaling slowly through the mouth. This stimulates the vagus nerve and can help reduce anxiety.

2. **Cold Exposure**: Splashing cold water on your face or taking a cold shower can activate the vagus nerve and decrease heart rate, promoting a calming effect.

3. **Humming**: Humming or singing can stimulate the vagus nerve due to its connection with the vocal cords. The vibrations help activate it.

4. **Gargling**: Gargling water stimulates the muscles at the back of the throat, which can activate the vagus nerve.

5. **Chanting**: Reciting a mantra or chanting can activate the vagus nerve through vibration and sound. Try chanting a sound of the alphabet and see which ones calm. ffff, lllll, mmmm, nnnnn, vvvvv work for me (make the sound on the exhale)

Physical Techniques

6. **Exercise**: Moderate physical activities, such as walking or yoga, can help stimulate the vagus nerve and reduce anxiety.

7. **Massage**: A gentle neck or ear massage can stimulate the vagus nerve and promote relaxation.

8. **Acupuncture**: Certain acupuncture points are known to stimulate the vagus nerve and can be effective in reducing anxiety.

9. **Progressive Muscle Relaxation**: Tense and then relax each muscle group, which can help stimulate the vagus nerve and promote a state of calm.

10. **Ear Stimulation**: Applying gentle pressure to the tragus (the small cartilage flap in front of the ear canal) can stimulate the vagus nerve.

Dietary Approaches

11. **Omega-3 Fatty Acids**: Consuming foods rich in omega-3 fatty acids, like fish and flaxseeds, can enhance vagal tone and reduce anxiety.

12. **Probiotics**: A healthy gut microbiome is linked to vagus nerve function. Consuming probiotics can support gut health and reduce anxiety symptoms.

13. **Fermented Foods**: Eating fermented foods like yogurt, kimchi, and sauerkraut can support gut health and vagus nerve function.

Mindfulness and Meditation

14. **Mindfulness Meditation**: Practicing mindfulness can increase vagal tone and promote a state of calm.

15. **Loving-Kindness Meditation**: This type of meditation focuses on sending love and kindness to oneself and others, which can stimulate the vagus nerve and reduce anxiety.

16. **Visualization**: Visualizing calming and peaceful scenes can help activate the vagus nerve and reduce anxiety.

Lifestyle Adjustments

17. **Sleep Hygiene**: Ensuring adequate and quality sleep can improve vagal tone and reduce anxiety.

18. **Social Connection**: Engaging in positive social interactions and maintaining strong social bonds can stimulate the vagus nerve.

19. **Laughter**: Laughing can stimulate the vagus nerve and promote relaxation and well-being. Find a laughing yoga class. I love them!

20. **Mindful Eating**: Eating slowly and mindfully can help stimulate the vagus nerve and improve digestion, which is linked to anxiety reduction.

Surprise Techniques

Chewing gum, using a special device or even using weighted blankets also help. I have a few techniques I find very effective with clients - butterfly tapping, various types of breath work, EFT tapping and softening gaze as if looking at a far off horizon.

Sources

- Jerath, R., Edry, J. W., Barnes, V. A., & Jerath, V. (2006). Physiology of long pranayamic breathing: Neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system. *Medical Hypotheses, 67*(3), 566-571.

- McAllen, R. M., et al. (2017). Transneuronal tracing reveals direct sympathetic efferent pathways to the rat heart and a mechanism for vagal modulation. *Frontiers in Neuroscience, 11*, 206.

- Porges, S. W. (1995). Orienting in a defensive world: Mammalian modifications of our evolutionary heritage. A Polyvagal Theory. *Psychophysiology, 32*(4), 301-318.

- Kumar, A., & Yadav, R. (2014). Vagal stimulation in therapeutic practice: A potential therapeutic tool. *International Journal of Basic and Clinical Pharmacology, 3*(5), 851-856.

- Bernardi, L., Sleight, P., Bandinelli, G., et al. (2001). Effect of rosary prayer and yoga mantras on autonomic cardiovascular rhythms: Comparative study. *British Medical Journal, 323*(7327), 1446-1449.

- Field, T., Diego, M., & Hernandez-Reif, M. (2010). Tai chi/yoga reduces prenatal depression, anxiety and sleep disturbances. *Complementary Therapies in Clinical Practice, 16*(4), 235-238.

- McCallie, M. S., Blum, C. M., & Hood, C. J. (2006). Progressive muscle relaxation. *Journal of Human Behavior in the Social Environment, 13*(3), 51-66.

- Fallgatter, A. J., & Strik, W. K. (1997). Galvanic vestibular stimulation in humans: a review of its effects and applications. *Neuroscience & Biobehavioral Reviews, 21*(4), 495-499.

- Fredrickson, B. L., et al. (2008). Open hearts build lives: Positive emotions, induced through loving-kindness meditation, build consequential personal resources. *Journal of Personality and Social Psychology, 95*(5), 1045-1062.

- Lang, P. J. (1979). A bio-informational theory of emotional imagery. *Psychophysiology, 16*(6), 495-512.

- Walker, M. P. (2009). The role of sleep in cognition and emotion. *Annals of the New York Academy of Sciences, 1156*(1), 168-197.

- Berk, L. S., et al. (1989). Neuroendocrine and stress hormone changes during mirthful laughter. *American Journal of the Medical Sciences, 298*(6), 390-396.

- Scholey, A., et al. (2009). Chewing gum alleviates negative mood and reduces cortisol during acute laboratory psychological stress. *Physiology & Behavior, 97*(3-4), 304-312.

- Groves, D. A., & Brown, V. J. (2005). Vagal nerve stimulation: a review of its applications and potential mechanisms that mediate its clinical effects. *Neuroscience & Biobehavioral Reviews, 29*(3), 493-500.

- Chen, H. Y., Yang, H., Chi, H. J., & Chen, H. M. (2013). Physiological effects of deep touch pressure on anxiety alleviation: The weighted blanket approach. *Journal of Medical and Biological Engineering, 33*(5), 463-470.