Maybe you flip to carbs and unhealthy actuality TV once you’re pressured. Or possibly your go-to is to rack up your bank card within the title of retail remedy. Or possibly you go full-on goblin mode and conceal out till the world calms itself.
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Still not working?
Here’s a brand new thought: Try stimulating your vagus nerve (pronounced the identical as Las “Vegas”). It’s your physique’s supply of calm and stability. And it might maintain the important thing to serving to you reply higher to tense conditions. And can’t all of us use extra of that?
We talked with integrative medication doctor Yufang Lin, MD, about what the vagus nerve is and its position in managing stress and anxiousness.
What is the vagus nerve?
The vagus nerve is a part of your parasympathetic nervous system. It carries electrical indicators between your mind and physique. Its important position is to manage computerized features, akin to respiration, coronary heart fee and digestion. That makes it an necessary connection between your thoughts and physique. Your vagus nerve helps disengage your sympathetic nervous system — your fight-or-flight response.
“When you’re stressed or scared, your heart rate and blood pressure increase, and you become focused on survival,” Dr. Lin explains. “Being in that stressful ‘fight-or-flight’ state can wear out your body. The parasympathetic nervous system and vagus nerve bring you back to a stable state when the stress is over.”
In different phrases, your fight-or-flight response is necessary once you’re truly in some sort of bodily hazard. But when it jumps into gear in conditions that aren’t a matter of life or demise, it taxes your physique and your thoughts. Activating your vagus nerve and the remainder of your parasympathetic nervous system is a cue to your physique that it’s not in mortal hazard. That lets you settle down and chill out.
What is the connection between your vagus nerve and anxiousness?
During a state of hazard, stress or pleasure, your sympathetic nervous system begins ringing alarm bells throughout your physique that one thing is fallacious and you have to put together for battle. These messages ship your mind and physique into survival mode, priming you to react rapidly. When the menace has handed, your mind sends indicators by means of the vagus nerve to chill out the strain.
The drawback is that the fight-or-flight response doesn’t know the distinction between speedy hazard and life stresses that come at us day by day.
Imagine this: You’re an early human. You spot a tiger within the woods that’s about to pounce. Your sympathetic nervous system kicks in and also you put together to (by some means) battle off the tiger. Then, the tiger wanders off. And then your physique downshifts from the stress of virtually being eaten. That’s what the sympathetic nervous system is for. To put together us to battle for our lives (or discover a strategy to get out of hazard.)
But as we speak, many of the threats we face in life aren’t tiger-shaped. Today, your fight-or-flight response is activated not solely throughout harmful conditions — like that white-knuckle feeling of driving on an ice-covered street — but in addition by extra emotionally charged threats, like:
- Dysfunctional relationships.
- Poor sleep.
Unlike the tiger who slinked again into the jungle and left you to return to your day, these threats stay a part of our lived experiences. They stick with us day in and time out. And so do the stress and anxiousness that include them, courtesy of our fight-or-flight response.
“If your parasympathetic nervous system doesn’t stabilize and calm you, you may be living in a constant state of anxiety,” states Dr. Lin. “You are also at higher risk of other health problems, such as high blood pressure, heart disease and Type 2 diabetes.”
That’s the place the vagus nerve comes into play. A wholesome vagus nerve can quickly offset your physique’s stress response. It can assist cut back anxiousness and enhance your general well being, if you know the way to place it in movement.
Natural methods to stimulate the vagus nerve for higher psychological well being
Vagus nerve stimulation can enhance vagal nerve tone and your means to reply to stress. With vagus nerve stimulation, you deliberately counteract the indicators that trigger anxiousness.
Basic wholesome residing methods assist activate your vagus nerve. That consists of issues we hear about on a regular basis, like getting a correct quantity of train, following a food plan that’s wholesome for you and getting sufficient sleep.
Additionally, there are a number of workouts and practices that Dr. Lin says could enhance your emotional regulation. They offer you extra vitality to manage when tense conditions come your means. In different phrases, they provide your vagus nerve an opportunity to do its job to scale back stress and anxiousness. They embrace:
“When you repeat these activities over time, you increase heart rate variability and strengthen your vagus nerve function,” says Dr. Lin. “Then, the next time your sympathetic nervous system responds to a trigger, you can recover faster.”
Can you measure vagal nerve tone?
The most generally studied measure of how nicely your vagus nerve is working is your heart rate variability. Heart fee variability is the variation (variations) within the time between your heartbeats.
When you may have a stronger vagal tone, your coronary heart fee variability is greater. People with a weaker vagal tone have a coronary heart fee that’s much less variable.
“Higher variability shows that your heart is constantly reacting to your environment through your sympathetic and parasympathetic nervous systems,” says Dr. Lin. “It suggests these systems are well balanced and can adapt to the changes around you. Studies have shown that people with higher heart rate variability have reduced heart disease, increased brain function and a more stable mood.”
Even in folks with a excessive coronary heart fee variation, the variations are very small — solely fractions of seconds. Many commercially accessible cellular well being gadgets can verify coronary heart fee variability. These gadgets could use a chest strap or clip to your ear or finger. Some health watches additionally measure coronary heart fee variability, however will not be as correct.
Should you strive pure vagus nerve stimulation at residence?
Most folks can (and are inspired to) observe calming actions that set off their vagus nerve. As you strive actions to strengthen your vagus nerve, take note of how you’re feeling. If you develop into lightheaded, decelerate or cease what you’re doing till you’re feeling higher.