With this past election complete, no matter what side you were on, big change is coming.  Many of us are really worried about how things will go and what will happen.  This anxiety builds up in our system and really can have a number of negative effects, including feeling helpless and depressed, as well as health problems from stress.  So this week’s post will explore the role of the Vagus nerve and how breathing properly can be a key to handling the stress of big change and uncertainty.

We can live about 7 days without water, 50 days without food, but only five minutes without oxygen.  In many cultures around the world, breath (chi, qi) is the key to vitality, energy, awareness, and even transcendence.  Research shows that the immune system as well as brain functioning and healthy heart functioning can be improved with proper breathing. There are three types of breathing (who knew?) according to researcher and breath expert Dr. Liponis.  

The first type is Clavicular breathing, which comes from high up in the shoulder where air is moved using the clavicle.  It is the most typical pattern for people who are feeling panicked.  It’s the most abnormal type of breathing, and is quick, shallow and rapid. The second type is Chest breathing, a breath that comes from the center of our chest. It is the most common type of breathing, where your chest and lung expand.  But this expansion is restricted by tension in the muscles around the abdomen and ribs, causing the chest to expand mainly upward, with less airflow and more rapid breathing.  Abdominal breathing, the third type, uses the diaphragm.  Although your chest may rise slightly, the belly will expand, moving in and out with every breath.

When you breath through the abdomen, you can activate an important, but relatively unknown nerve, called the Vagus nerve.  “Vagus” actually means wandering, and reflects that this nerve begins in your brain and “wanders” down the length of your body, connecting to every vital organ.  The Vagus nerve controls the Parasympathetic Nervous system, which turns off our fight/flight stress responding, turning down our central nervous system and promoting relaxation and calm.  It promotes rest and drowsiness by slowing our heart rate, aiding digestion, and calms our bodies down.  The Vagus nerve uses the neurotransmitter Acetylcholine to send messages of relaxation and peace throughout your body.  It reduces inflammation which research is showing is the source of many of the negative health effects from stress. Also, exciting new research is indicating that the activation of the Vagus nerve is linked to improved neurogenesis, which is the repair of brain tissue and regeneration of nerves throughout the body, and the stimulation of stem cells that can repair and rebuild your organs!

While the fight/flight response is an automatic stress response, the good news is that we can consciously control the relaxation response.  When you take a deep breath using your diaphragm, you are stimulating your Vagus nerve.  In doing so, you instantly turn on the Parasympathetic Nervous system, reducing your stress related cortisol hormone, healing your body.  Take a deep breath into your belly and count to five, then pause.  Breathe out slowly through a small hole in your mouth.  Most people normally breathe 10 to 14 times per minute.  Ideally, by doing the breath work, you can slow your rate down to 5 to 7 times per minute.  As you do this, muscles will relax and the oxygen supply in your body will increase.  Not only will you calm down, but in doing so, the production of feel good hormones, called endorphins, are released.

Without even realizing it, many of us engage in shallow breathing and even hold our breath when we are very anxious.  This can cause hyperventilation and is the source for the physical sensations of panic attacks.  Deep breathing will help to eliminate these effects and counteract the build up of anxiety.  Unfortunately, the events of modern life all too often trigger the fear response much more than the relaxation response.  Our minds and bodies are stuck in overdrive.  So when you read the paper or listen to the news, also listen to your body.  Put one hand on your chest, one hand on your belly, and BREATHE!   What happens in Vagus, fortunately for our bodies, doesn’t stay in Vagus.