When we experience traumatic events and life stressors, our bodies respond by kicking our autonomic nervous system into a sympathetic or “fight or flight” response. This can be helpful when we are facing danger and need to react immediately. When we experience anxiety, depression, PTSD, chronic stress, and inflammation, our autonomic nervous system responds similarly, allowing our sympathetic response to take control. Many of our bodily systems cease to function properly in a sympathetic state; digestion slows, blood vessels constrict, bronchial dilate, and heart rate accelerates. Chronic stress and inflammation will not allow our autonomic nervous system to revert into a parasympathetic state, restoring our bodies’ calm and composure. When we cannot restore tranquility, our bodily systems continue to function on a sympathetic level paving the way for health issues to arise.
For those who experience chronic stress, anxiety, and depression, it may seem that many life stressors are uncontrollable. We can manage how our body reacts to adverse events and emotions by stimulating our Vagus nerve.
The following four activities stimulate your Vagus nerve to reduce stress and alleviate anxiety, depression, and chronic inflammation.
Activate your diving reflex
Next time you are feeling anxious, splash some cold water on your face while holding your breath for one second. This technique increases blow flow to our brains, calms our sympathetic response, and allows our senses to sharpen.
Humming
Humming your favorite tune can stimulate your Vagus nerve by allowing vibrations to pass through your throat and chest, areas of your body strongly associated with the Vagus nerve. As you hum, let your inhibitions go; there is no need to focus on tune or pitch. Pick a favorite song and hum to your heart’s content.
Connect socially
Whether you are an introvert or an extrovert, we benefit from social connections. When we are feeling depressed, we tend to isolate ourselves socially. Our brains revert to survival mode, and socializing becomes less of a priority. When we make connections with those around us, our brains will reassess social situations and start to recognize we are not in danger. Connecting socially can be as simple as making small talk with a stranger in the line at the store. Social connection is a powerful technique to change our perceived danger response, restore calm and alleviate symptoms of depression.
Move your body
Exercise is possibly the most therapeutic method to alleviate chronic stress, anxiety, and depression. Dancing, yoga, running, cycling, swimming, rock climbing, strength training, tai chi, or even a gentle walk can transform our stress response. You do not need to be athletic to move; find movements that feel right in your body. Strive to move 20 or more minutes every day. Moving your body will give you a sense of accomplishment, an avenue to vent frustrations, allow your body to release feel-good endorphins, and stimulate your Vagus nerve.
Tropical anti-inflammatory smoothie recipe (makes two servings) (vegan)
1 cup spinach
1/2 cup fresh or frozen mango
1/2 cup fresh or frozen pineapple
2-3 slices of ginger
1 banana
One teaspoon of Chia seeds
Water, juice, or alternative milk.
Toss in a blender and blend until smooth for a tasty, tropical anti-inflammatory treat.
For more tips on stimulating your Vagus nerve and learning how acupuncture and counseling can improve your body’s response to stress and alleviate anxiety, depression, and chronic inflammation, please do not hesitate to get in touch with Radiant Collective LLC.
Radiant Collective is an integrative wellness practice located in the heart of downtown Eugene, Oregon. We offer holistic mental health counseling, acupuncture, and Chinese medicine for ADHD, stress, anxiety, and chronic pain management for children, teens, and adults. Amber Campana is our NCCAOM board-certified Doctor of Acupuncture and Chinese Medicine, and Heather Le Compte is our board-certified therapist. Visit our website to learn more about our practice, Radiant Collective LLC, www.radiantcollectivellc.com, (541) 735-3174.