Your Vagus Nerve: The Body’s Secret Path to Calm
Polyvagal theory is a concept in psychology that explains how our body's nervous system influences our feelings and reactions. It was developed by Dr. Stephen Porges and focuses on the vagus nerve, which is a key pathway in our autonomic nervous system.
Let’s explore this incredible system and I also share some strategies for toning the vagus nerve, which basically means helping it become more flexible so it can move through the different states more easily.
We are not meant to be regulated all of the time. Our body is designed to move through different nervous system states without our intervention. We need a health nervous system that responds to the stimuli around us. It helps us wake up in the mornings. Sleep at night. Exercise. Connect with others. And even helps us digest food.
Polyvagal Theory outlines that our nervous system has three primary states:
Safe and Social: When we feel safe, our body is in a calm state, and we can connect with others easily. This is where the parasympathetic system, particularly the ventral vagal pathway, is activated. It helps us feel relaxed, promotes social interactions, and supports feelings of safety.
Freeze, Fight or Flight: When we perceive a threat, our body shifts to survival mode, activating the sympathetic nervous system. This prepares us to either confront the danger or flee from it. You might feel your heart race, muscles tense, or have a rush of adrenaline.
Shutdown, Fawn, Collapse: In extreme stress or trauma, the body may switch to a state of shutdown, where the dorsal vagal pathway, also part of the parasympathetic system becomes dominant. This can lead to feelings of dissociation, people pleasing, or total shut down. In extreme cases we may faint or pass out.
Somatic therapy activates parasympathetic regulation — the ventral vagal pathway — by helping to bring awareness to bodily sensations and experiences. Through techniques like breathwork, gentle movement, or guided reflection, a somatic therapist facilitates a reconnection to the body.
This process encourages the nervous system to leave the fight or flight state (where anxiety and stress thrive) and move toward that safe and social state.
If we are in a shut down state, we need to reenergise the body through the sympathetic system before we can return to the ventral vagal pathway of the parasympathetic nervous system. We can do this with more stimulating movements, longer inhales and shorter exhales, crying, and orienting to our environment.
Once we have come back to ourselves, we can then use the calming more grounding exercises to bring us back to a centred calm.
By engaging with the body in a supportive environment, we can learn to self-regulate our responses to stressors, bringing resilience and a sense of safety. This transformation opens the door to healing from trauma and chronic anxiety, allowing us to find balance and harmony within ourselves.
Somatic Exercises for Calm
Finding calm through somatic practices involves connecting deeply with your body and understanding its responses. Here are some effective methods to cultivate a sense of tranquillity:
1. Breath Awareness
Begin by focusing on your breath. Find a comfortable position, either seated or lying down. Observe the natural rhythm of your inhalations and exhalations. As you breathe in, visualise bringing in calmness and light; as you exhale, imagine releasing tension and stress. This simple yet powerful practice can centre your mind and body.
2. Body Scan Meditation
Lie down comfortably and close your eyes. Starting from the tips of your toes, bring your awareness to each part of your body. Notice any areas of tension or discomfort without judgment. Slowly move your attention up through your legs, torso, arms, and head. Acknowledge sensations and let them be, allowing any tension to soften as you breathe into each area.
3. Grounding Techniques
Standing or sitting, focus on the connection between your body and the earth. Feel the weight of your body and the support of the ground beneath you. Visualise roots growing from your feet into the earth, anchoring you. This practice can help you feel more stable and centred, especially during overwhelming moments.
4. Gentle Movement
Engaging in gentle movement such as yoga or tai chi can be incredibly calming. Or even just freely moving to music in a gentle, rhythmic way. These practices encourage you to tune into your body’s sensations, promoting a sense of flow and relaxation. Pay attention to how your body feels as you move, allowing yourself to let go of any mental chatter or judgement.
5. Expressive Arts
Utilise creative expression as a somatic practice. Painting, dancing, or journaling stimulates the body’s instincts and can release accumulated emotions. Allow the creative process to be a form of communication with your inner self, and notice how it impacts your emotional state.
6. Nature Immersion
Spending time in nature enhances somatic awareness. As you walk, pay attention to the sensations of the ground beneath your feet, the air on your skin, and the sounds around you. Nature has a unique capacity to soothe and ground, helping to reset your nervous system.
7. Mindful Listening
Engage in mindful listening to calming music or nature sounds. Close your eyes and focus on the different layers of sound. This practice can help quiet your mind and pull your awareness away from stressors and is a form of orientation.
Incorporating these somatic practices into your life, especially when we are feeling emotional dysregulation, can significantly enhance your ability to find calm amid the chaos. Remember that consistency and patience are key. In time, you'll discover the profound impact of tuning into your body as a pathway to peace and healing.
If you’re interested in working with me one to one, you can book a free consultation call to discuss your needs before you decide if you want to work together. Use the button below to book.
