Do you often experience anxiety in your daily life? If you find yourself worrying excessively, having intrusive thoughts, or experiencing physical symptoms such as nausea, chest pain, and heart palpitations, this article is for you. In this article, you will learn a simple yet highly effective technique to naturally alleviate anxiety by stimulating your vagus nerve. This technique can be used anytime and anywhere, whether you are at home, commuting, or attending stressful work meetings.
Did you know that the Food and Drug Administration (FDA) has approved a surgically implanted device that stimulates the vagus nerve to treat depression? However, surgery is not necessary to experience the benefits of vagus nerve stimulation. By adopting simple breathing techniques, you can enjoy the advantages of this natural remedy.
So, what exactly is the vagus nerve? The vagus nerve is a crucial component of the parasympathetic nervous system, which is responsible for calming down the body and controlling the relaxation response. It originates from the brainstem and extends throughout the body, reaching areas such as the tongue, pharynx, vocal chords, lungs, heart, stomach, intestines, and glands that produce anti-stress enzymes and hormones. These components, including acetylcholine, prolactin, vasopressin, and oxytocin, play a role in digestion, metabolism, and the relaxation response. The vagus nerve serves as the connection between the mind and body, influencing emotions and gut instincts.
To manage your mental state and anxiety levels, it is essential to activate the calming pathways of the parasympathetic system, which can indirectly stimulate the vagus nerve. There are various ways to accomplish this, including immersing your face in cold water (known as the diving reflex), attempting to exhale against a closed airway (Valsalva maneuver), singing, and practicing diaphragmatic breathing techniques.
Strengthening the vagus nerve can yield significant benefits, and the most effective tool to achieve this is training your breath. Breathing with your diaphragm, also known as abdominal breathing, is the foundation of proper breathing and anxiety relief. The diaphragm, the primary breathing muscle, expands and contracts to allow air to enter the lungs. Abdominal breathing involves patterned inhalation and exhalation, with the diaphragm descending and creating a vacuum to expand the lungs.
Another technique involves breathing with the glottis partially closed. The glottis, located at the back of the tongue, is normally closed when holding your breath. For this technique, you want to partially close the glottis, which produces a sensation similar to exhaling with a “Hhhhh” sound. By controlling the glottis, you can regulate the airflow during inhalation and exhalation, as well as stimulate the vagus nerve.
Now it’s time to put these techniques into practice through the 7-11 diaphragmatic breathing technique. Inhale diaphragmatically through your nose with the glottis partially closed, counting to 7. Hold your breath momentarily, then exhale through your nose or mouth with the glottis partially closed, counting to 11. Repeat this cycle 6-12 times and observe the results.
Consistency is key to reaping the benefits of this technique. The more you practice, the more effective it will be. As you develop better breathing habits and abdominal breathing becomes second nature, your body will operate at a lower stress level. You may also notice how your breath responds to stressful situations, as your body becomes conditioned to automatically regulate your breath and, in turn, manage stress and anxiety.
In summary, one of the keys to dealing with anxiety is learning how to stimulate the vagus nerve through proper breathing techniques. The vagus nerve acts as the connection between the mind and body, controlling the relaxation response. By practicing diaphragmatic breathing with a partially closed glottis, you can stimulate the vagus nerve and alleviate anxiety. Use your free time to consistently practice this technique and turn it into a habit. You will be amazed by the positive results it brings to your overall well-being.
Written by Bill A. Walker
