The vagus nerve plays a critical role in regulating your body's stress response and overall sense of safety. One effective way to stimulate and calm the vagus nerve is through a simple polyvagal exercise developed by Stanley Rosenberg. This technique not only signals to your brain and body that you are safe but also helps you manage anxiety quickly and effectively.
I’ve personally found this exercise invaluable during moments of heightened anxiety. It’s an easy, go-to method for downregulating the nervous system, bringing yourself back to a calmer state, and feeling more in control of your emotions.
What Is Polyvagal Theory?
Polyvagal theory, developed by Dr. Stephen Porges, explains how the nervous system responds to stress and restores a sense of safety. At the core of this theory is the vagus nerve, a long nerve that runs from your brainstem through your body, connecting with major organs like the heart, lungs, and digestive tract.
Polyvagal theory outlines three primary states of the nervous system:
The Ventral Vagal State (Calm & Connection): When this system is active, we feel safe, calm, and able to connect with others. It is associated with the "rest and digest" response.
The Sympathetic State (Fight or Flight): In response to a perceived threat, the body shifts into a state of heightened alertness, preparing to confront or escape the stressor. This involves increased heart rate, rapid breathing, and an overall sense of urgency.
The Dorsal Vagal State (Shutdown): If the stressor feels overwhelming or inescapable, the body may move into a shutdown state, characterized by a lack of energy, dissociation, or even numbness.
The vagus nerve plays a vital role in shifting between these states. Stimulating the vagus nerve can help bring the body out of "fight or flight" or "shutdown" and back into a calm and connected state.
What Is the Vagus Nerve and Why Does It Matter?
The vagus nerve is central to the parasympathetic nervous system—the branch of the nervous system responsible for calming us down after stress. When the vagus nerve is stimulated, it sends signals to your brain and body that you are safe. This reduces anxiety, slows the heart rate, and facilitates a return to the ventral vagal state of calm and connection.
The exercise I’ll walk you through is simple but effective for stimulating the vagus nerve. It can feel a bit unusual at first, so you might prefer doing it in a private space, like during a bathroom break or while lying down at home.
How to Perform the Basic Vagus Nerve Exercise
Here’s a step-by-step guide to this calming technique:
Interlock Your Fingers: Start by interlocking your fingers.
Cradle Your Head: Place your hands behind your head so that your thumbs rest at the base of your neck. Let your palms cradle your head. Don’t worry about perfect positioning—comfort is key.
Focus on One Elbow: Without moving your head, shift your eyes to look toward one elbow. Stay in this position for about a minute or until you feel the urge to sigh, yawn, or take a deep breath.
Return to Center: Bring your gaze back to the center and allow yourself a moment to rest. You might feel slightly off-balance, so take a minute if needed.
Repeat on the Other Side: Shift your gaze to the opposite elbow, holding for the same duration until your body naturally responds with a sigh, yawn, or deep breath.
Rest Again: Once complete, center yourself and take another moment to rest.
What to Expect Afterward
Many people notice immediate changes after performing this exercise. Your breathing may slow, your heart rate might decrease, and that edge of anxiety could soften significantly.
For some, the sensation of extreme calmness can feel uncomfortable, especially if your body is used to being in a heightened state of anxiety. If this resonates with you, it may be helpful to practice this exercise under the guidance of a therapist.
Why This Exercise Works
The premise of this polyvagal exercise is rooted in the idea that your body can only perform it if it feels relatively safe. When you successfully complete it, you’re reinforcing the message to your nervous system that you’re not in danger, which can effectively halt a stress or panic response.
My Personal Experience
I often turn to this exercise when I’m feeling overwhelmed or anxious about a specific situation. The simple act of focusing on my gaze and allowing my body to respond naturally helps me regain a sense of balance. It’s like hitting a reset button for my nervous system, and I hope it can do the same for you.
Final Thoughts
Understanding polyvagal theory and the role of the vagus nerve in calming your nervous system can empower you to manage stress and anxiety more effectively. Whether you practice this exercise daily or keep it in your toolbox for especially tough moments, it’s a gentle and effective way to restore a sense of calm and connection.
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