We live in an unprecedented time where the fear of disease (e.g., COVID) is at an all time high. Sadly, and ironically, chronic stress and anxiety taxes our autonomic nervous system, breaking down our body’s ability to fight disease. This is the same for covert and overt trauma which can include (this is not an exhaustive list): chronic childhood neglect, chronic shame throughout one’s lifetime, overt abuse of any kind (e.g., domestic abuse, sexual abuse), living in war or a war-torn environment, witnessing others suffer, betrayal trauma. As a result of chronic stress and trauma on our autonomic nervous system, we are more susceptible to health problems such as migraine headaches, seizures, gastrointenstinal issues, inflammation, and autoimmune diseases (e.g., arthritis, celiac, multiple sclerosis, Graves’ disease).
Our Autonomic Nervous System
Indeed the connection between trauma and health is a complex one, specifically because we have so much to still learn about our bodies. One aspect of our body that has gained a lot of attention in the last decade is the vagus nerve which has been considered to be a potential “off switch” for disease. The vagus nerve extends from the brainstem down into your stomach and intestines, through your heart and lungs, and connecting your throat and facial muscles. The nerve fibers that exist throughout your stomach and intestines are referred to as the enteric brain (second brain). The vagus nerve is a key player in the mind-body connection as it is behind our gut instinct. Through his Polyvagal Theory, Dr. Stephen Porges has proposed that there are three evolutionary stages of the vagus nerve that impact the regulation or dysregulation of the autonomic nervous system. Learning to be aware of, understand, and befriend these aspects of our autonomic nervous system can result in lasting mental and physical wellness.
In lay person’s terms, the vagus nerve and our autonomic nervous system shape the way we experience life. Our beliefs, behaviors, and our body’s responses are embedded in the autonomic hierarchy. Based on experiences we have starting in-utero, life may feel continually dangerous and unsafe (sympathetic nervous, life may feel overwhelming where we feel numb (dorsal vagal system), or life may feel safe and comfortable where connection and safety are the norm (ventral vagal system).
Tools for Befriending Our Autonomic Nervous System
The great news about our vagus nerve as well as our autonomic nervous system is how resilient both are. By practicing some simple exercises, we can stimulate our vagus nerve which can impact the areas through which our vagus nerve passes: our belly, inner ear, facial muscles (jaw), and diaphragm.
Get to know your autonomic nervous system: You can start by journalling, mentally noting or even typing into your phone “notes app" when you feel anxious and stressed (sympathetic system-flight, fight, freeze ), when you feel numb and checked out (dorsal vagal system), or when you feel calm, safe and connected (ventral vagal system).
Go to your mental “happy place”: If you are able to feel safe and connected during certain times of the day including when you are doing certain fun and healthy activities, practice doing them more (e.g., exercise, playing a fun game with your children, laughing with friends, taking a fun road trip). However, if you are like many individuals who have never experienced feeling safe and connected, you may not know how to play. Thus, think of a time when you felt happiest. Write down all the words to describe how you felt; when it was, where, with whom, what you were doing, and why you were so happy. Next, notice how you feel in your body, breathe into that as you think back to that time. Come up with an “anchor” word to say when you think of this happy time (e.g., peaceful, easy, calm, serene, joy). Next, take your index finger and touch your opposite hand’s knuckle. Press into your knuckle and say this anchor word as you feel this memory in your body. Do this for at least 1 minute once a day.
Hum a tune: There is a reason at the end of yoga class, the yoga instructor may have participants hum the sound “Om.” Humming stimulates the vagus nerve as it passes through the vocal cords and inner ear. You will likely notice sensations in your neck and throat, chest and perhaps your stomach.
Breathe deeply: We often hold our breaths as well as take for granted the benefits of deep breathing. Deep breathing stimulates our vagus nerve, calms our body and awakens our ventral vagal system (safety and connection). At NCH, our Mindful Educator Chris teaches 3 sets of 2 inhales and 3 exhales (inhale to the count of 2, exhale to the count of 3) followed by saying to yourself an anchor word (calm, centered, resent, grounded). This breathing exercise is an excellent way to get grounded at the top of each hour. It is an easy way to go from a rushed and mindless state to a calm, mindful, peaceful one.
There are many resources for supporting your autonomic nervous system in feeling safe and connected, thus assisting your body in healing from chronic mental and physical trauma. Along with participating in evidence based trauma-informed therapies, by practicing the above simple tools daily, you will begin to support your autonomic nervous system in experiencing the mind and body wellness that you crave.
To learn more polyvagal exercises for healing your autonomic nervous system, check out: Dana, D. ( 2020) Polyvagal Exercises for Safety and Connection. W. W. Norton & Company. New York: NY. This book is also available on audible.
You may also purchase my workbook: Mastering the Trauma Wound: A Mindful Approach to Healing Trauma and Creating Healthier Relationships©2016.
References:
Dana, D. ( 2020) Polyvagal Exercises for Safety and Connection. W. W. Norton & Company. New York: NY.
Popky, A. (2020). Adaptation of a tool used during the EMDR protocol DeTur Method created by A.J. Popky.
Schwartz, Arielle (2015). Natural Vagus Nerve Stimulation. Retrieved from Arielle Schwartz.com.