Polyvagal Theory: Crash Course to Stress Reduction
Polyvagal Theory:
The vagus nerve is a bundle of nerves that starts at the base of the brain and connects to every major organ system in the body.
One of its main functions is to counteract stress responses by activating the parasympathetic nervous system (rest or digest). As a client of Peace empowered we've discussed this at large as we discussed the and explored your individual and unique trauma responses and how that looked for you when they were activated. What triggers caused them to activate, and lastly we traced the triggers to the roots (i.e. childhood)
The next phase of self awareness is understanding where in the body these feelings manifested such as upset stomach, headache, stiff neck, painful joints.
For your self discovery work I want you to identify where in your body memories/triggers are stored. These are any somatic pains you might experience during a trigger or thinking of an aspect of trauma that activates the sympathetic nervous symptom (SNS) trauma responses.
The goal for this exercise is to not only know our mind but to know our body and it's responses that have been stored as memory points. There is a great book that discusses this at length it is called "The Body Keeps the Score"
What I would like us to do is practice to Strengthen the health of the Vagus Nerve.
When the vagus nerve is activated: heart rate slows, inflammatory responses are turned off and hormonal responses of safety are released into the bloodstream.
The way our vagus nerve responds is in direct correlation with our vagal tone or health of the vagus nerve.
So how do we accomplish this (this is what the science proves to be the best practices):
1. Cold Exposure think of Wim Hoff and all his groundbreaking work towards this phenomenon
2. Mind Body Movement (Yoga is amazing for this, Dancing & Swimming to name a few)
3. Deep Breathing (Breathing Exercises)
4. Singing (this also includes humming & chanting shown to improve and increase HRV (Heart Rate Variability)
7. Connection (cuddling with a pet or someone you feel safe with, wrapping your arms around yourself) for a squeeze
8. Laughter
9. Gargling which helps to improve vagal tone and increase working memory.
How to implement:
Daily Routine
Activate your gag reflex using your toothbrush
Gargle with salt water after brushing teeth
Practice deep breathing, meditation or yoga
Practice humming deep in your throat
End your shower with 1-minute of cold water
Sing along to music on your commute to work
Take probiotics and omega-3 supplements
Breathe through your nose, especially at night
Weekly
Exercise 2-3 times per week while maintaining a strong breathing pattern through your nose
Perform intermittent fasting or time-restricted feeding to help decrease hormone-based stress
Have a good laughing session with friends or family 1-2x per week
Become conscious of your breathing patterns, ensure you are using your diaphragm and breathing through your nose
Monthly
Go for a massage 1-2x per month for relaxation therapy and to help promote fluid movement
Consider auricular acupuncture therapy with an acupuncturist 1-2x per month
Chew your food slowly and well
Eat your meals in a relaxed location
Limit exposure to negative stressors
Wim Hof Meditation: https://www.youtube.com/watch?v=tybOi4hjZFQ
Vagus Nerve Massage: https://www.youtube.com/watch?v=LnV3Q2xIb1U
