Fight or Flight?
The past Coronavirus pandemic has impacted all of our lives and for many of us caused increased amounts of stress in various areas of our lives.
Managing stress is paramount due to its impact on physical and mental well-being. Fortunately, techniques exist to help us cope with stress, promote healing, alleviate pain, and regulate our nervous system, leading to a reduced stress response.
Have you ever encountered the concept of “fight or flight”? When faced with abrupt and intense stress, our bodies naturally activate this response to prepare for either escaping the scenario or confronting it. However, in our daily encounters with stress, we often lack the option to flee or physically combat the stressful situation. Unlike facing a tiger on the street, most of our stressors are not as tangible or easily avoidable.
When enduring prolonged periods of intense stress, the body remains in a heightened state, persistently releasing stress hormones such as adrenaline and cortisol into the system. This ongoing stress response takes a toll on both physical and mental well-being, potentially leading to various health issues over time. Chronic pain, anxiety, emotional instability, gut inflammation, and numerous other health problems can manifest as a result of this chronic high-stress state.
Our bodies possess a remarkable superpower, the vagus nerve system, which can counteract the fight or flight response and promote relaxation. This nerve connects the brain to various parts of the body, playing a vital role in our overall function. Without it, our bodies would struggle to perform basic tasks. By stimulating the vagus nerve, we can unlock numerous health benefits.
To promote the optimal functioning of the vagus nerve, deep, slow belly breathing is a key strategy. Through breathing exercises, you can shift your attention away from stressors or discomfort. The human mind operates linearly, processing one piece of information at a time. If you concentrate on the rhythm of your breathing, the stressor becomes less prominent in your awareness.
The moment we anticipate stress in any form, most of us tend to stop breathing and hold our breath. Breath-holding activates the fight/flight/freeze response; it tends to increase the sensation of pain, stiffness, anxiety, or fear.
To practice deep breathing inhale through your nose and exhale through your mouth remember to:
- Breathe more slowly (aim for six breaths per minute).
- Breathe more deeply, from the belly. Think about expanding your abdomen and widening your rib cage as you inhale.
- Exhale longer than you inhale. It’s the exhale that triggers the relaxation response.
Additional techniques for stimulating the vagus nerve include:
Loud gargling with water or loud singing activates our vocal cords which in turn stimulates the vagus nerve.
Foot massage: A gentle or firm touch can assist in stimulating the vagus nerve.
Cold water face immersion: immerse your forehead eyes and at least 2/3 of both cheeks into cold water. This elicits the vagus nerve, decreases heart rate, stimulates the intestines, and turns on the immune system – My Favorite!
Eating fiber stimulates vagus impulses to the brain slowing the gut movements and making us feel fuller after meals
Laughter: having a good laugh lifts your mood, boosts your immune system, and stimulates the vagus nerve. Another Favorite . . .
We don’t always have to let stressful situations negatively our minds and bodies. We can stimulate our vagus nerve to send a message to our bodies that it’s time to relax and de-stress, which leads to long-term improvements in mood, pain management, well-being, and resilience.
Peace & Harmony, Cheryl
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