Even if it’s just for a minute, let’s discover a tangible and actionable method to cease our unnecessary idling and activate the vagus nerve switch so that our nervous system can detect safety.
Warm oil cascades down the spine. “Take it slow and relax” a soft voice suggests. I have been anticipating this massage for months. To be more precise, I have been looking forward to it with great eagerness. “Relax~!” At first glance, the esthetician’s words seemed to assist in straightening my hunched, tense body. However, contrary to what I assumed, my body reacted differently. Before I realized it, I had clenched my fists and gritted my teeth, while Post-it notes of unfinished tasks or past regrets crowded my mind, making me think, “I should have done this.” Relax and unwind? I couldn’t manage that at all. It wasn’t that I didn’t want to; rather, I had forgotten how to do it. We observe a rise in various industries that offer relaxation for the mind and body, including wellness spas, microcurrent massages, singing bowls, meditation, aromatherapy, palo santo sticks, heat patches, massage chairs, and even relaxation drinks. There are so many products and programs that it’s hard to list them all, yet strangely, our nerves are not calming but are becoming more sensitive than ever. In the UK, one in 14 adults reports experiencing stress daily, and half of them spend less than 40 minutes a day on relaxation. This abnormal imbalance is especially pronounced for women. “One reason women are more anxious is that they are more likely to internalize and embrace their families’ stress.” This statement is from Nahid de Belgeonne, an expert in Somatics, who effectively eases tense muscles by understanding how the brain governs muscle movement. Ironically, in this highly advanced technological era, humanity has lost the most basic self-regulating abilities like ‘rest’ and ‘calm.’ The prevalence of the ‘#BioHacking’ hashtag on social media is testament to this.
Biohacking involves closely monitoring one’s biometric data and adjusting it for improvement to achieve optimal outcomes. The term itself may sound grand, but simple actions such as trying to get natural light for vitamin D synthesis, switching to lactose-free or oat milk when uncomfortable after consuming regular milk, solving Sudoku puzzles to enhance brain health, and taking natural health supplements are all forms of biohacking. These practices can be undertaken without special devices or expert assistance. A recent noteworthy shift is that rather than seeking relaxation through external factors, we are exploring new and simpler ways to directly access our internal nervous system by stimulating the vagus nerve. The vagus nerve is the longest and most widely distributed nerve, originating in the brain and extending to the face, neck, chest, and abdomen. It plays a crucial role in regulating bodily functions like heart rate and breathing, as well as influencing emotional states; activating the vagus nerve can help reduce anxiety levels. About 80% of the information flows from the body to the brain via sensory nerves, making the vagus nerve crucial for experiences described as “nervous,” “I like it for some reason,” “I sense something odd,” or “I perceive it intuitively.” The English term “gut feeling” corresponds to this, and according to neuroscientist Dr. Tara Swart, “it enables us to control major functions such as digestion, immune response, and mood.” However, at some point, this control has become extremely challenging. According to author Linnea Passaler, “There is a ‘tipping point’ where small issues accumulate and become irreversible. The nervous system is influenced by both the biological and external environments of life, and when faced with chronic stress, it becomes impossible to manage effectively, leading to heightened sensitivity and dysregulation.”
Dr. Swart notes that “chronic stress of unprecedented magnitude” has been triggered by the COVID-19 pandemic, and even as the pandemic subsides, we are finding ourselves “less” happy and “more” anxious. “We are still grappling with unresolved collective trauma,” remarks Fiona Harkin, director of The Future Laboratory. “We have not yet been reassured that it is ‘safe enough’ or that ‘it’s time to relax and enjoy again.’ “Because we’re so unpredictable, our nervous systems are essentially disconnected. This means that socializing with friends can still feel like an effort. We’re relearning how to be together, but our nervous systems remain alert.” The hyper-digital culture, where we are perpetually ‘logged in,’ exacerbates neuroregulatory disorders. It is predicted that by 2030, the average daily screen time spent on smartphones will reach 10 hours. “We don’t allow our brains the chance to rest at all,” explains De Belgeonne. “Our work hours were conceptualized for the era of the Second Industrial Revolution centered around manufacturing. They are ill-suited for today’s information age. Even looking at a smartphone during a break is not true ‘rest’ but rather constant ‘stimulation.’” Dr. Swart concurs. “When we are engrossed in something, whether it’s Instagram or work, our brains enter control mode. They concentrate on the task at hand and engage the sympathetic nervous system. This could be termed arousal or alert mode. If this state persists, it becomes challenging to connect with the parasympathetic nervous system, which serves the opposite function.” This serves as a warning to those of us who believed that mindlessly scrolling through our Instagram feed constituted relaxation to ‘rethink’ our understanding. “It is evident that since smartphones became ubiquitous, memory retention and concentration have declined. We have unconsciously trained our brains not to focus on anything for extended periods. Consequently, our brains are not only incapable of resting but are also losing the capacity for deep thought and imagination.”
This is why engaging in activities like watching movies on Netflix or reading a book after a long hiatus felt like a significant ‘devotion’! So, how can we revert to a state of calm? Our nervous system is as unique as a fingerprint and possesses plasticity that strengthens in one direction according to individual memories and thoughts. Thus, we might sometimes get trapped in specific emotions, while at other times, we simply await recovery as is. Sometimes, it is natural for the nervous system to co-regulate with those of other beings. De Belgeonne offers the following advice: “You must find your own path and take action. Don’t believe you cannot escape the emotional state you are currently in. A brisk walk, jumping rope, or lying comfortably on the floor and gently shaking your entire body can be healthy stimuli that open the pathway to the parasympathetic nervous system.” Another way to stimulate your vagus nerve and induce a feeling of ‘safety’ is through breathing. Allow Dr. Swart to elaborate: “I’ve observed people holding their breath while focused on their smartphones. Try to develop a habit of inhaling slowly for six seconds and then exhaling slowly for six seconds. Breathing is the simplest way to reset your nervous system.” In our country, sighing, often regarded negatively as a sign of despair, is also beneficial. “Take a deep breath and hold it for 5 seconds. Then, inhale for three more seconds, and slowly, deeply exhale while making a sound akin to a sigh, ‘whoosh~’ over six seconds. Don’t stress over the numerical ‘how many seconds.’ It’s sufficient to sigh comfortably and steadily with a prolonged ‘whoosh~’ sound.” Furthermore, consider what practical methods you can use to return to a state where your vagus nerve allows you to intuitively feel ‘I am safe and at ease.’ This can be as simple as moving your tongue to relax tense jaw muscles, humming, inhaling an aroma, or moving more slowly than usual. Let’s identify concrete and actionable methods to stop unnecessary idling in our lives and activate the vagus nerve switch so our nervous system can recognize safety. Only then can true rest, recovery, and healthy growth be achieved. Perhaps all of this indicates that we need to redefine ‘rest’ after the pandemic. The term ‘relaxation,’ which we had habitually employed, should now signify true ‘cognitive’ rest rather than merely spa treatments, bath salts, nail grooming, or hot stone massages. However, remember that calming the nervous system is not about intense labor, but rather akin to tending to a garden. “It requires patience to gradually change because much has disrupted our neural pathways for an extended time.”
About an hour after my massage, I began to recognize the ’emptiness’ and ‘calmness’ in my heart that I had not experienced while lying on the table. At some point, I found myself breathing peacefully. I even felt as if I were drawing nearer to the serene utopia I had longed for: true rest. Of course, it may have been due to the skillful hands of the esthetician relieving my tired muscles and enhancing lymphatic and blood circulation. But more importantly, I realized that through this process, a signal was communicated to my nervous system indicating that I was indeed comfortable and safe, and I will continue to learn small techniques in my life to promote this state.
Understanding the Vagus Nerve: A Pathway to Relaxation and Stress Relief
Even if it’s just for a minute, let’s find a concrete, actionable way to stop our unnecessary idling and activate the vagus nerve switch so that our nervous system can sense safety. The journey towards relaxation often feels like a distant memory, especially in our fast-paced, hyper-digital culture. This article will explore the vagus nerve, its impact on our nervous system, and effective methods to promote true relaxation and cognitive rest.
The Importance of Relaxation in Today’s World
As we witness the emergence of various industries promoting wellness—such as spas, meditation, and biohacking—the reality is that many individuals still struggle with chronic stress. In the UK, one in 14 adults report feeling stressed every day. Alarmingly, half of these individuals claim they spend less than 40 minutes daily engaged in relaxing activities. This trend is more pronounced among women, who often internalize the stress of familial responsibilities.
According to Nahid de Belgeonne, a somatics expert, “One reason women are more anxious is that they are more likely to embrace and internalize the stress of their families.” In a time when we are surrounded by technology, it seems people have forgotten how to simply rest.
Biohacking: A New Approach to Wellness
The term biohacking refers to activities that involve monitoring biometric data to make lifestyle adjustments for optimal health. From changing dietary habits to the use of brain exercises, biohacking demonstrates that well-being can come from within.
One vital focus in biohacking is the activation of the vagus nerve. The vagus nerve is the longest nerve in the body, influencing heart rate, digestion, and emotional regulation. By stimulating the vagus nerve, we can potentially lower anxiety and improve our emotional states dramatically.
What is the Vagus Nerve?
The vagus nerve runs from the brain through the face and neck to the abdomen, playing a significant role in managing the body’s stress response. Approximately 80% of information is transmitted from the body to the brain via sensory nerves, creating a strong connection between our physical state and emotional well-being. Activating this nerve can lead to feelings of safety and calmness that many of us seem to lack in today’s stressful world.
Signs of Chronic Stress and its Effects
Chronic stress can disrupt our nervous system, leading to symptoms such as:
- Constant feelings of anxiety
- Difficulty concentrating or completing tasks
- Sleep disturbances
- Physical tension or pain
As noted by Dr. Tara Swart, the ongoing stress from events like the COVID-19 pandemic has heightened our anxiety levels. People are still grappling with the effects of unresolved collective trauma, which impacts our ability to relax and connect with others. This ongoing strain makes it even more critical to learn effective strategies for calming our nervous systems.
Effective Techniques for Activating the Vagus Nerve
Addressing chronic stress through vagal activation can be achieved with simple exercises and lifestyle adjustments. Here are several methods:
1. Breathing Exercises
Breathing is one of the simplest and most effective ways to activate the vagus nerve:
- Slow Breathing: Inhale for six seconds, then exhale for six seconds. Repeat.
- Sighing: Take a deep breath, hold for five seconds, then exhale slowly while making a “whoosh” sound.
2. Physical Movement
Engaging in physical activities stimulates the vagus nerve:
- Walking: A brisk walk in nature helps to clear the mind and relax the body.
- Gentle Shaking: Lying on your back and gently shaking your body can release pent-up tension.
3. Sensory Stimulation
Surrounding yourself with calming scents or sounds can further activate the vagus nerve. Consider:
- Aromatherapy: Essential oils like lavender can promote relaxation.
- Humming: Create vibrations in your throat that stimulate the vagus nerve.
4. Mindfulness and Meditation
Taking time to practice mindfulness or meditation can help solidify connections with our emotional states:
- Guided Meditation: A focused meditation session can help alleviate anxiety.
- Body Scan: Taking the time to mentally travel through your body can encourage relaxation.
Case Study: Significant Improvements through Vagal Activation
In a recent study, individuals who engaged in brief daily sessions of deep breathing and mindfulness reported significant reductions in anxiety levels over six weeks. Participants noted improved emotional well-being and an enhanced sense of safety within themselves. This study underlines the real benefits that come from prioritizing relaxation and understanding how to engage directly with our vagus nerve.
Personal Experience: Rediscovering Relaxation
After a long-awaited massage, I discovered the profound feeling of calmness that I had missed for so long. The skilled esthetician’s techniques not only eased my sore muscles but also sent a clear signal to my nervous system: I was in a safe space.
Through that comforting experience, I recognized the importance of actively finding methods to promote relaxation in my daily routine. I now incorporate gentle breathing techniques, mindful walks, and aromatic scents into my life to keep my nervous system steady and calm.
The Evolution of Rest in a Post-Pandemic World
It is essential to redefine our understanding of relaxation. No longer should we associate it solely with spa visits or superficial treatments; instead, true cognitive rest requires intentional practices that connect us to our bodies and emotions. The process may be slow, like nurturing a garden rather than engaging in a single act of plowing.
By gradually engaging with our emotions and reconnecting with our bodies using the techniques outlined in this article, we can help our nervous systems adapt and return to a state of equilibrium.
