Rachel Levy, PT, DPT, CIMT
What happens in Las Vegas stays in Vegas… but when it comes to our body, and specifically the vagus nerve, the same axiom does not apply. The vagus nerve is an information superhighway. It carrys signals between our brain and organs, such as the heart and digestive system. Signals from the autonomic nervous system are constantly processed by the brain to determine which processes take priority. For example, is it time to send increased blood flow to the leg muscles to help power your run? Or is it time to prioritize breaking down that sandwich you ate for lunch? In other words, is it time for the sympathetic nervous system to drive or should it hop in the passenger seat and let the parasympathetic branch take over?
But before we can flip on the cruise control and travel down this either/or road, it turns out there’s traffic merging. The sympathetic branch of the nervous system is widely known for the “fight or flight” response, combating threats and stress. On the other hand, the parasympathetic branch is known as the “rest and digest” branch, promoting a more relaxed state. But that doesn’t tell the whole story. It turns out the parasympathetic branch can also respond to threats and can generate a “freeze” response.
So how does the parasympathetic nervous system drive both stress responses and recovery responses? It comes down to which branch of the vagus nerve is more active. The research of Dr. Stephen Porges1 led to the formation of the polyvagal theory, establishing that the vagus nerve has two pathways which send information to two different regions of the brain. This leads to two different response systems. Signals from the dorsal vagus branch are part of the stress pathway generating the “freeze” response. And signals from the ventral vagus branch are part of the “rest, digest and recovery” pathway.
For the most part, the constant fine-tuning and balancing of these pathways takes place without need for any conscious input. But sometimes we can get stuck in the stress cycle and need to give the brain a nudge to switch gears. But how??
Here a few simple strategies to help out the “rest, digest and recovery” tract of your vagus nerve:
- Diaphragmatic Breathing: Inhale with a full breath, allowing your stomach to softly rise. Then slowly exhale trying to make your exhale last longer than the inhale.
- Cold Water: Splash cold water on your face.
- Vocalization: Gargle, sing, or even play a wind instrument if you know how!
- Targeted Massage: GENTLY rub the front and sides of the neck.
- The Basic Exercise developed by Stanley Rosenberg2: Lie down and interlace your fingers behind the back of your head so you feel like the weight of the head is supported by your hands. Then move only your eyes to look as far to the right as you comfortably can. Hold your gaze steady until you naturally swallow, yawn, or sigh. Return your gaze to neutral then look as far to the left as you comfortably can without turning your head. Again hold your gaze until you naturally swallow, yawn, or sigh. Return your gaze to neutral and sit up when you feel ready.
Whether you end up in Las Vegas or not, your vagus nerve will always be with you. So it’s time to give it the attention it needs!
Sources:
- Porges, Stephen W. The Pocket Guide to Polyvagal Theory: The Transformative Power of Feeling Safe. W.W Norton & Company, 2017.
- Rosenberg, Stanley. Accessing the Healing Power of the Vagus Nerve – Self-Help Exercises for An. North Atlantic Books, 2017.