The Vagus Nerve: Your Secret Weapon for Nervous System Regulation:
In the midst of life’s demands—whether it's work, family, friends, societal concerns or personal challenges—it's easy to feel out of balance. What if I told you that within your body lies a powerful tool that can help you regain that sense of calm and control?
Let me introduce you to: The Vagus Nerve.
This essential part of our nervous system has the ability to influence everything from our stress levels to our emotional well-being. By understanding and nurturing this nerve, we can unlock a deeper sense of peace and resilience. Let’s explore how the vagus nerve can help you restore balance and foster a healthier, more centered life.
What Does it Mean to Regulate Our Nervous System?
Nervous system regulation is all about our body's ability to adapt to stress, recover from challenges, and maintain a balanced state. When our nervous system is dysregulated, we might feel stuck in high alert (anxiety, overwhelm) or shut down (fatigue, disconnection). By intentionally working to regulate our nervous system—through practices that support the vagus nerve—we can cultivate a greater sense of emotional well-being, resilience, and presence in our daily lives.
What is the Vagus Nerve?
The vagus nerve is one of the longest and most important nerves in our body. It runs from our brainstem all the way down to our abdomen, connecting to vital organs like our heart, lungs, and digestive system. Think of it as a superhighway of communication between our brain and body, influencing everything from our heart rate to our mood. This nerve plays a crucial role in our autonomic nervous system (ANS), which regulates involuntary bodily functions like breathing and digestion.
Understanding the Autonomic Nervous System
Our autonomic nervous system has two main branches: the sympathetic nervous system (our "fight or flight" response) and the parasympathetic nervous system (our "rest and digest" response). The vagus nerve is a key player in the parasympathetic system, helping our body return to a state of calm after experiencing stress. When the vagus nerve is functioning optimally, it allows us to move smoothly between states of alertness and relaxation, helping us feel grounded and in control.
Why is "Toning" the Vagus Nerve Beneficial?
When we talk about "toning" the vagus nerve, we're referring to enhancing its ability to help us shift into a state of calm and balance more easily. A well-toned vagus nerve can:
Improve our body's response to stress
Support digestion and heart health
Enhance emotional regulation and resilience
Promote a sense of connection and safety
Improve sleep quality
In other words, the stronger and more responsive our vagus nerve is, the better equipped we are to handle life's ups and downs without feeling stuck in a state of chronic stress or anxiety.
Trauma and the Nervous System
For individuals who have experienced trauma, the nervous system can become stuck in patterns of hypervigilance or shutdown. Have you ever found yourself constantly on edge, exhausted but unable to relax, or feeling emotionally numb? These are signs of nervous system dysregulation, often rooted in past experiences of stress or trauma.
Examples of nervous system dysregulation include:
Feeling "on edge" all the time, as if danger is around every corner
Frequent digestive issues, as chronic stress can impact gut health
Difficulty sleeping, with our mind racing at night
Emotional numbness or dissociation from daily life
Unexplained chronic pain or fatigue
The vagus nerve plays a critical role in trauma recovery by helping the body find its way back to a regulated state. Practices that support vagus nerve function, such as breathwork, mindfulness, and gentle movement, can assist in re-establishing a sense of safety and control, allowing for deeper healing and resilience over time.
Polyvagal Theory and Why It’s Useful in Counseling
Polyvagal theory, developed by Dr. Stephen Porges, sheds light on how our nervous system responds to stress and connection. It explains why we might feel safe and open in some environments, yet anxious and guarded in others. This is because our nervous system is constantly scanning our surroundings for cues of safety or danger, a process called neuroception. Factors like tone of voice, facial expressions, body language, and even the environment itself can signal to our nervous system whether we are in a safe or threatening space. This theory has been groundbreaking in the counseling world, offering insights into trauma, attachment, and healing.
At Moonstone Wellness, we incorporate polyvagal-informed techniques to help clients recognize their nervous system states and develop strategies for self-regulation. Understanding our nervous system responses can empower us to build healthier relationships, improve emotional resilience, and cultivate a deeper connection with ourselves.
Additional Ways to Regulate Your Nervous System
In addition to vagus nerve exercises, there are other essential ways to regulate your nervous system. One of the most important practices is regenerating sleep. Good sleep is vital for our well-being, and I’ll be sharing another blog soon with tips on improving your sleep.
Another key component is using food as nourishment. Vitamins, minerals, and other nutrients are the building blocks of a healthy nervous system. Proper nutrition can support your body’s ability to handle stress and maintain emotional balance.
To a Vagus Nerve Exercise on Your Own:
Psoas Safety: A Simple Exercise for Nervous System Regulation
The psoas muscle, found deep in your lower back and hip area, is often called the "muscle of the soul." Activating your psoas while orienting yourself in the room strengthens the connection between your body and the environment, nurturing a sense of security.
Here’s a gentle way to try it:
Find a comfortable seated position where you can feel relaxed and supported. Take a moment to settle into your body and notice how you’re feeling right now.
Place your hands softly on your hips or at your sides, grounding yourself in the present moment.
When you're ready, slowly begin to turn your torso to the right. As you do, feel the gentle engagement in your core and the subtle stretch along your sides. Let your breath guide you through the movement, breathing deeply into the twist. With each inhale, imagine inviting in a sense of calm; with each exhale, release any tension you're holding.
After a few breaths, return to center, and when you’re ready, repeat the movement on the left side. Allow yourself to move with intention and care, honoring what your body is telling you.
Enhancing This Practice:
As you turn, look around the room gently, allowing your gaze to shift and take in your environment. Repeat to yourself, "I am safe." This affirmation, paired with the movement, can enhance the sense of grounding and safety, promoting a deeper connection with your body and surroundings.
How Many Times Should You Do This?
Start by repeating the exercise 3-5 times on each side, slowly and mindfully. As you become more comfortable, you can gradually increase the number of repetitions. The key is to maintain a relaxed pace and listen to your body—if you feel any discomfort, stop and adjust your positioning.
Taking care of our nervous system is one of the most compassionate things we can do for ourselves. Whether we're navigating stress, healing from trauma, or simply seeking greater emotional balance, understanding and working with our vagus nerve can be a powerful tool.
At Moonstone Wellness, we're here to support you on your journey to nervous system regulation and emotional well-being. If you're curious about how we can help, reach out and let’s explore your path to healing together.
We all deserve to feel safe, connected, and empowered in our own bodies.
*Be sure to follow Moonstone Wellness: Professional Counseling on Facebook for weekly techniques to calm the vagus nerve every Sunday.
