Do you tend to live in your head, overthinking, ruminating, and preparing for worst-case scenarios? Do you struggle with change, agonize over decisions, and worry that you will make a mistake or fail? Do you frequently experience physical pain or discomfort without a specific medical reason, including muscle tension, headaches, digestive issues, or a poor immune system? Do you zone out, have difficulty with focus and memory, and experience brain fog? Or are you overwhelmed, irritable, and constantly fighting the "wired, but tired" feeling? If you answered yes to any of these questions, you may be experiencing nervous system dysregulation. In this article, I'll address specific ways to regulate your nervous system and create emotional safety from within using somatic practices. With this guidance, you can improve your vagal tone through vagus nerve stimulation, which will allow you to manage and recover from stress more easily. Read on for more details!
When we feel anxious, stressed, or overwhelmed, our bodies enter fight or flight mode, which causes us to be on high alert and full of adrenaline. In fight mode, we create or escalate arguments, criticize and blame others, and view the world as an untrustworthy place. In flight mode, we rush around, say yes to everything, become perfectionistic, and always feel the need to be moving and doing. Our minds engage in fear-based thoughts, where we spiral into assuming that worst case scenario will occur, leading us to feel unsafe. While these automatic physical responses are beneficial when our lives are in danger, they can lead us to feel exhausted and burned out if we stay in that state for too long. Our body then responds by entering freeze mode, where we shut down, feel stuck, procrastinate, lose motivation, and experience shame. In modern society, we often bounce between fight/flight and freeze, spending very little time in the middle zone, where we can feel present, calm, safe, and connected. Indeed we may even forget what it feels like to be regulated because dysregulation has become our norm.
The good news is that we can re-train our bodies to feel calm, grounded, and centered by creating emotional safety from within. I like to use somatic exercises to strengthen our vagal tone, which allows us to self-regulate and calm anxiety. It is so empowering that we can learn tools to take control of our own minds and bodies! If you are familiar with my work, you may have heard me mention the vagus nerve because it is a BIG DEAL. It is the longest cranial nerve in the body, and it regulates the functions of all our major organs (heart rate, blinking, talking, forming ideas, etc.). When we become anxious or overwhelmed, the vagus nerve sends information from the gut to the brain, which helps us to recover from stressful situations more quickly. If a person's nervous system is dysregulated, they may have low vagal tone, which means that their vagus nerve is not functioning at its highest capacity. The remedy for low vagal tone is to stimulate the vagus nerve on a regular basis, which will help to strengthen it (like lifting weights to tone your biceps). Here are some quick and easy ways to strengthen your vagus nerve and recover more quickly from stress and anxiety.
One idea is to place an ice pack or cool towel on your chest when you begin to feel physical symptoms of anxiety (heart racing, chest tightness, shallow breathing, etc.). Cold temperatures on this area of your body stimulate the vagus nerve by restricting your blood vessels, which will slow the heart rate, allow you to take deeper breaths, and let the body to come back to a sense of calm and safety. It's usually best to wrap the ice pack in a small cloth to prevent your body from feeling shocked by the intense temperature. Otherwise, this practice can send some people into the shutdown freeze state. A gentle approach is always best so go slowly and be kind to yourself! If you don't have access to an ice pack or cool towel, simply rubbing cool water from the onto your chest can do the trick too!
Another option is to hum or sing to yourself when you start to feel anxious because that will stimulate the vagus nerve by creating a vibration on the lips, tongue, and throat. So turn on your favorite song, sing it loud, and have a dance party! Even better, take one long deep inhale through your nose and then say the word "VOO" on the exhale until you run out of breath. This technique has been known to stop panic attacks in their tracks, allowing your body to return to its baseline quickly.
While the above exercises will help in a moment of heightened anxiety, there are also some remedies that can be done on a consistent basis to strengthen vagal tone. Taking two short inhales through the nose followed by one long exhale through the mouth helps remind the body that it is safe. Repeat this exercise for anywhere from 15-60 seconds several times per day. Massage, yoga, meditation, and interval exercise training also provide benefits that will teach the body to manage and bounce back from stressors more quickly and easily. As with most things, consistency is key so practice these somatic tools on a regular basis. It's also best to try these exercises when you feel calm at first until they become natural and automatic. When we are stressed and panicked, our minds often go blank and we can't recall even simple steps for a task that is unfamiliar. So pick one somatic exercise that feels right for you and give it a try today. Over time, you will see immense benefits as your vagal tone improves AND you'll know the steps to take when stressed, allowing your body to return to a calm, present state at any time. Your nervous system will thank you!
