Stress is a normal part of life that everyone experiences at one point or another. So often, stress is seen as a mental health issue, focusing mainly on the mental effects. While that is true, it can often be much more than that.
Daily exercise and journaling are great options to alleviate stress where the mental overload is concerned. But what about the physiological side of stress and anxiousness?
Stress can take its toll on a person physically and have a longer-lasting impact when this aspect isn’t addressed. For this reason, researching the vagus nerve is a good place to start.
What Is The Vagus Nerve
The human body has over 100 billion nerves running through it, totaling over several hundred thousand miles in length. Of those nerves, 12 pairs run to and from the brain bringing information to sense organs, controlling muscles, or connecting to internal organs and glands.
The vagus nerve is the tenth cranial nerve and runs from the brainstem down to the abdomen. It’s also the longest nerve in the entire body. It has the immense responsibility of regulating specific body functions like heart rate, breathing, digestion, and immune system. It’s quite literally the key player in your brain talking to your body.
The vagus nerve carries messages from your brain down to your body to keep it performing silent, but life-dependent functions. It also works in the opposite direction, producing feelings from the body’s experience. Your “gut instinct” is technically your vagus nerve.
The Role Of The Vagus Nerve In Stress
Among the roles of the vagus nerve is that of the autonomic nervous system. Your body has a sympathetic nervous system, which responds to stressful and dangerous situations, and a parasympathetic nervous system, which restores functioning to a state of calm.
When your anxiety is triggered by stress or a dangerous event, your sympathetic nervous system becomes activated to keep you safe. You go on high alert and the functioning of non-essential functions slows down to allow energy to shift towards those that are needed.
After the stressful experience, your parasympathetic nervous system kicks in to lower your fight or flight reflexes and restore your body to a status quo. The vagus nerve, being a part of this system, aids in lowering your heart rate back to normal, reducing your blood pressure, and resuming digestive functioning.
How The Vagus Nerve Can Reduce Stress
The vagus nerve revolves around involuntary processes in bodily regulation and stress responses. Since stress and anxiety are a part of everyday life and the vagus nerve is a key player, knowing how to engage with this nerve can help manage your stress.
Research into the vagus nerve has led experts to believe that deep breathing techniques are one way to influence your vagal response. Practice completing slow-paced breathing with an even slower exhale. The longer exhale can activate your parasympathetic response to reach the rest and digest state.
Another option to kickstart stimulation of your vagus nerve is easy and something research says you should do every day to be happy. A simple hug from a loved one can send signals to your brain, then your brain sends response signals to your body that it is okay to relax and calm down. Caring touch via a hug is enough to lower your blood pressure and heart rate.
In the event that you don’t have that option available to you, there’s no need to worry. You can use self-massage to stimulate your vagus nerve. Massaging your hands, feet, and temples can achieve the same result. Acupuncture or acupressure will also do the trick.
If stress is becoming a nuisance and you’re interested in learning more about your triggers and your body’s responses, you can contact me through this website or you can book an appointment.
