First, what helps our body ‘relax’? Let’s do a little review of our body’s nervous system!
The autonomic nervous system (ANS) plays a significant role in the ‘homeostasis’, or balance, within the body. It functions without conscious control, and it is connected with most tissues and organs in the body. It is divided in two systems, the sympathetic and the parasympathetic nervous systems. The ‘sympathetic’ controls the stress responses; it is our body’s ‘fight or flight’ system and promotes survival. The ‘parasympathetic’ controls the relaxation responses; it is our body’s ‘rest and digest’ system. Research has shown that several stress-related diseases, such as depression, are associated with a hyperactive sympathetic nervous system.
So, if we want to “relax, release and let go” then we want to tap into our parasympathetic nervous system to decrease our stress hormones (like cortisol) and to stimulate our relaxation hormones. It aims to restore balance within our body and promote healing, repair, immunity and longevity. The physical signs our body is in the ‘rest and digest’ state are when heart rate is slowed and returns to normal levels, salivary secretion increases, gastric and intestinal motility is activated, and the pancreas secretes enzymes and releases insulin. This helps with conservation of energy and digestion to optimize food processing and use of nutrients.
Another fun fact about our parasympathetic “relaxation & rest and digest” nervous system is the majority of its’ fibers are located in the longest nerve in our body, the ‘Vagus Nerve’, our 10th cranial nerve. It originates in the brain, runs through the face, and travels down into the abdomen connecting to many important organs along the way. This is where we get our brain-gut connection!!!!
How can we begin to reap the benefits of our vagus nerve and stimulate our parasympathetic nervous system to facilitate relaxation????
Slow and Deep Breathing
Diaphragmatic Breathing has been shown to decrease negative emotions, increase attention, decrease cortisol, and stimulates the vagus nerve. To perform, inhale through your nose, breathing into the belly, filling through the ribcage and chest, and then exhale slowly through your mouth.
Deep Breathing: The Box Breath or Square Breath. To perform, inhale for a count of 4, hold for a count of 4, exhale for a count of 4, hold for a count of 4. Repeat as many times as you need.
Vocal Exercises (due to the vagus nerve being connected to the vocal cords and passes through the inner ear):
Singing Your Favorite Song😊
Chanting, Om-ing: Yes, the same ‘OM’ associated with yoga practice. Sitting in a quiet space, chant a long “om.” You should feel a vibration around the ears, which
will connect to the vagus nerve.
Laughing
Meditating:
Meditation brings calm, in part, by activating the vagus nerve. Spend five minutes on a meditation app of choice. Some examples are Headspace or Calm.
Exposing yourself to things that are beautiful: Anything that brings positive emotions for you can increase vagal tone, such as a sunset, nature, looking at pretty pictures, or playing with your pets.
Exercise
Probiotics and omega-3 fatty acids have been shown to affect vagal activity.
Foot massages: Reflexology has been shown to increase vagal activity.
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