Befriending Your Nervous System

Holidays can be exciting and stressful. Learning ways to partner with our nervous system can bring ease in the mind and body. So today we would like to explore the power of the vagus nerve.
 
Many of us have heard about the vagus nerve (vagus is Latin for “wandering”) and how it is a key player in our nervous system. The vagus nerve is our 10th of 12 cranial nerves and originates in the brain stem. From there it “wanders” down through the chest and abdomen as it communicates with our internal organs. It’s like a highway for communication between our brain and body.
 
Activating the vagus nerve can bring us out of stress and into a more relaxed state. Because it originates in the brain stem and descends through the body, everyday activities like slow breathing, singing and humming, and holding or massaging the neck and jaw can stimulate the vagus nerve to bring us to a more relaxed state.
 
Here are three easy vagal-informed activities to try during the day to decrease any stress or overwhelm you might be experiencing:

Breathe slowly and extend your exhale:

Sit or stand comfortably as you take a moment to slow down your breathing. As you breathe slowly, try breathing in for a count of 3 or 4. Extend your exhale to 5 or 6. You can adjust this count as you go. Breathing with slightly longer exhales stimulates the vagus nerve and brings us to a more relaxed state. This is also a great technique to use before bed to assist with a good night’s sleep.  

Singing or humming:

When you are listening to music, try singing or humming along with the song. Notice how it feels to sing or hum along with your favorite song. If you’re not in a space where you can play music, sing or hum to yourself and notice how it makes your mind and body feel.

Hold your jaw:

Take a moment and hold your jaw in your hands. You might prop your elbows on the table or desk in front of you and rest your jaw in your hands. Or you can simply hold your jaw in both hands while sitting or standing. As you hold your jaw, rest a finger in the indent right behind your ear lobe. Take a few breaths here as you hold your jaw. Notice how you feel.
 
Experiment with these simple strategies to work with your vagus nerve. You can add gentle swaying or rocking to any of these activities for an even more relaxing experience.
 
Doing these simple activities throughout the day can allow you to be more fully present during your time with family and friends. Visit our store to see our movemindfully card decks!