You have probably heard of the "fight or flight" response, which is our body's response to a stressful situation where we either stay and fight, or run for our lives. In our typical everyday lives, we are not experiencing stressors that will activate our fight or flight response. However, because we are still experiencing high stress, our bodies stay in their fight or flight response modes, leading stress hormones to make themselves at home. This prolonged stress and long-term exposure to stress hormones can lead to detrimental health issues such as lack of quality sleep, increased risk of chronic illness, digestive issues, chronic pain, and anxiety.
This is where the vagus nerve steps in. In Latin, "vagus" means "wanderer" and the vagus nerve "wanders" throughout the human body, connecting it to the brain. It is an important part of how our brains & bodies function and communicate with each other, and is a major component of our parasympathetic nervous system. Our parasympathetic nervous system supports digestion and relaxation, while our sympathetic nervous system is in charge of our fight or flight response. Stimulating our vagus nerve offsets our body's fight or flight response, restores balance to both nervous systems, and can be used to initiate the opposite response: relaxation.
So, how can we harbor the magical benefits of the vagus nerve? One of the main ways to stimulate this nerve is through deep, intentional breathing. When we are stressed or scared we tend to breathe in rapid, short breaths, or hold our breath entirely. Breathing exercises where we focus on long, deep breathing can take our focus away from the stressor and help us to relax. When practicing deep breathing, make sure to exhale longer than you inhale as this will trigger your body's relaxing response.