De-stress Using The Power Of Your Vagus Nerve ...

Many of my clients will recall that I often harp on about the importance of the parasympathetic and sympathetic nervous system in relation to stress & resilience. At each visit I am particularly interested in the integrity and balance of these two parts of the autonomic nervous system.

Many people often present with what we call 'Sympathetic Dominance' - an overactivity of the sympathetic nervous system which over time can have an enormous impact on our health and contribute too many of the illnesses of modern living. Things like worry, anxiety, fatigue, digestive issues, poor immunity, hormonal dysfunction and insomnia are some examples. 

This is where the vagus nerve comes in. Being the largest nerve in the body and the main source of parasympathetic activity, it is vital to the balance of our autonomic nervous systems. By stimulating it we can automatically reduce the overactivity in the sympathetic nervous system and help to reverse the impacts it may be having on our health.

Lets take a closer look at how 'Sympathetic Dominance' can impact us...

https://www.fxmedicine.com.au/blog-post/vagal-nerve-stimulation-key-managing-busy-life

When our body faces a high-stress situation, the sympathetic nervous system (SNS) kicks into gear triggering a cascade of stress hormones that produce physiological changes to prime the body to fight or flee from a threat. While this stress response can be triggered by a physical danger, it can also be brought on, and maintained, by emotional and psychological stress such as work deadlines, money problems and lack of sleep.[1]

Our ability to quickly turn on fight or flight has benefits for our survival, however long-term activation, and being exposed to chronic stress, can have a detrimental impact on our health. 

The impacts of chronic sympathetic nervous stimulation may contribute to:

• altered hypothalamic-pituitary-adrenal function and increased cortisol levels[2]

• impaired cognitive performance[3]

• metabolic syndrome, central adiposity and insulin resistance[4]

• anxiety, depression and addiction[5]

• sleep disturbances

• digestive issues.

Interestingly, a study conducted at the University of Miami found that women with high sympathetic activity and concomitant anger, anxiety or depression had children who exhibited similar symptoms.[8] Therefore, limiting stress and supporting parasympathetic balance while pregnant is likely important. 

Understanding the Vagus Nerve

When activated, the body concentrates on digesting food, relaxing muscles, regulating respiration and heart rate, and producing regulatory hormones. However, it can be easily overridden by SNS activity. The vagus nerve plays many beneficial roles including;

• Turn on neurogenesis, helping our brains sprout new brain cells.

• Rapidly turn off the stress, hyper-arousal, and fight/flight via the relaxation response.

• Sharpen our memories.

• Fight inflammatory disease.

• Help you resist high blood pressure.

• Block the hormone cortisol and other oxidising agents that age and deteriorate the brain and body.

• Block systemic (body-wide) inflammation - a major factor behind ageing and poor health.

• Help us overcome depression and anxiety.

• Help us sleep better.

• Raise levels of human growth hormone.

• Help us overcome insulin resistance.

• Turn down allergic responses.

• Lower chances of getting stress and tension headaches.

• Help spare and grow our mitochondria- this is a key to maintaining optimal energy levels and not harming our DNA and RNA.

• Affect our overall ability to live longer, healthier, and more energetic lives. 

 STRATEGIES TO BALANCE AUTONOMIC FUNCTION

A variety of practises could improve and rebalance the function of the ANS. These tools can be a useful adjunct to combat the effects of stress.

Cranio-sacral Therapy / Chiropractic / Neuro-Emotional Technique (NET)

• The vagus nerve is sensitive to spinal  and cranial mechanics that can influence the flow of 'Cerebro-Spinal fluid' in the brain and spine. This nourishes the nerves and is important to allow them to function normally. 

• NET being a stress reduction technique helps to reduce our triggers to stress and improve our resilience to the difficult/challenging situations that we may find ourselves in. This helps to allow the autonomic nervous system to function in a more balanced way.

Exposure to cold temperature

• Cold habituation lowers sympathetic activation and causes a shift toward increased parasympathetic activity.

• This can be as simple as blasting cold water at the end of your shower, face immersion in cold water.

Meditation, yoga and mindfulness

• Mindfulness meditation is known to improve parasympathetic functions in pregnant women and is a powerful modulator of the SNS during pregnancy.

• The relaxing nature of these practises is bound to benefit the ANS of all!

Singing, humming and gargling

• The vagus nerve is connected to your vocal cords and the muscles at the back of your throat. Singing, humming, chanting and gargling can activate these muscles and stimulate your vagus nerve, increasing its tone.

Increased Salivation

• The calmer the mind and the deeper the relaxation, the easier the stimulation of salivation is. To stimulate salivation, try relaxing and reclining in a chair and imagine a juicy lemon. As your mouth fills with saliva, just rest your tongue in this bath (if this doesn't happen, just fill your mouth with a small amount of warm water and rest your tongue in this bath and relax.

Diaphragmatic and deep breathing

• Controlled, slow breathing appears to be an effective means of preserving autonomic function and has been associated with longevity in the general population. Here's how to do it:

• Lie on your back on a flat surface (or in bed) with your knees bent. You can use a pillow under your head and your knees for support, if that's more comfortable.

• Place one hand on your upper chest and the other on your belly, just below your rib cage.

• You can also practice this sitting in a chair, with your knees bent and your shoulders, head, and neck relaxed. Practice for five to 10 minutes, several times a day if possible.

• Breathe in slowly through your nose, letting the air in deeply, towards your lower belly. The hand on your chest should remain still, while the one on your belly should rise.

• Tighten your abdominal muscles and let them fall inward as you exhale through pursed lips. The hand on your belly should move down to its original position.
   

I hope you find these exercises beneficial to improve your resilience to stress through improved vagal tone. Dealing with stress effectively is one of the best things you can do for your ongoing health and a special interest of mine in practice. 

Feel free to pass this on to anyone you know that might be suffering from stress or an illness triggered by stress. If you have any questions or would like to get back in for a follow up please get in touch.

Yours in health,

​Dr Mark Symonds 

CHIROPRACTOR / NET PRACTITIONER
NATURAL INTEGRATIVE HEALTHCARE
BChiroSc, MChiro, C.C.W.P., ACNEM, NLP Master Coach

REFERENCES

1. Wehrwein EA, Orer HS, Barman SM. Overview of the anatomy, physiology, and pharmacology of the autonomic nervous system. Compr Physiol 2016;13;6(3):1239-1278. [Abstract]
    

2. Teixeria RR, Diaz, MM, da Silva Santos TV, et al. Chronic stress Induces a hyporeactivity of the autonomic nervous system in response to acute mental stressor and impairs cognitive performance in business executives. PLoS One 2015;10(3):e0119025. [Full Text]
    

3. Giuliano RJ, Gatzke-Kopp LM, Roos LE, et al. Resting sympathetic arousal moderates the association between parasympathetic reactivity and working memory performance in adults reporting high levels of life stress. Psychophysiology 2017;54(8):1195-1208. [Full Text]
    

4. Thorp AA, Schlaich MP. Review Article: Relevance of sympathetic nervous system activation in obesity and metabolic syndrome. J Diabetes Res 2015;2015:341583. [Full Text]
    

5. Alvares GA, Quintana DS, Hickie IB, et al. Autonomic nervous system dysfunction in psychiatric disorders and the impact of psychotropic medications: a systematic review and meta-analysis. J Psychiatry NeuroSci 2016;41(2):89-104. [Full Text]