How Activating the Vagus Nerve can help
Stress can occur at any time to anyone – it doesn’t have to be from an external stimulus, it can be influenced by your thoughts, emotions even when you are not aware of these consciously.
The good news is that you can also consciously choose to “turn-off” the stress response too.
– without even trying. You can consciously choose to create a relaxed, rested state within your body also, just by practicing a few of the following behaviours. ????
Mindful Belly Breathing
- Close your eyes
- Roll your shoulders forward and back a few times – notice and release any muscle tension
- Take a few breaths in through your nose and out through your mouth – sighing, as you breathe out
- Place your hands on your belly
- Breathe in deeply so you feel your belly expand (this activates and expands the diaphragm)
- Breath out slowly through your nose until you have exhaled all the air from your belly (draw belly button in at the end)
- Repeat steps 4 & 5 three times
- Take in seven more belly breaths – inhaling for a count of 4 and exhaling for a count of 4, then exhale for a count of 5, then 6, then 7, then 8
- Inhale for a count of 4 and exhale for a count of 8 three more times.
- Open your eyes
Meditation
I like to use the App – Insight Timer – there are many sleep and relaxation exercises or meditations to help you release tension and turn off the stress response. Even just listening to the restful music whilst working can be useful.
Vagus Nerve and Creating a Safe and Secure Internal Environment
When we can soothe the Vagus Nerve, we create safety and can respond better instead of going into a trauma reaction.
To come into your body (instead of into your head) and be present and influence what is going on in the internal environment try out the following (for 2 – 5 minutes at a time):
✨ Humming
✨ Belly breathing
✨ Buzzing
✨ Slow Rocking
✨ Rubbing your belly
✨ Om’ing
✨ Chanting or Singing in the shower
✨ Rotating your joints
If you’re feeling stressed and want some naturopathic support (herbal medicine, supplements, exercise and or some-one to talk to) book in for a consultation this week. Go to Consultations page.