Did you know you have a calm button within that you can activate whenever you need it?
You may already know about the counterpart to your inner calm button, your inner emergency
button. This emergency button or Sympathetic Nervous System (SNS) can be a literal lifesaver
as it’s designed to handle a present threat or imminent harm. You’ll know this button is activated
because your heart rate increases and your breathing becomes more rapid and moves higher in
your body. Your muscles tense up, preparing you to move suddenly if need be. Your brain
becomes alert and hyper-focused on potential dangers, evaluating and classifying potential
threats.
I can imagine our Sympathetic Nervous System (SNS) saved a lot of our ancestors before all
the safety guardrails we’ve put in place over time. One of the problems we face today is that our
SNS can’t distinguish if a perceived threat is a wildebeest on the loose in the village or a
terrifying news headline. Throughout our day we are exposed to a lot of non-emergency triggers
like looming deadlines, rushing to be somewhere on time, harsh communication/content, and
more. Our SNS starts to stay perpetually on, sensing we’re in constant danger and working to
“protect” us from an impending wave of threats.
Just like if you left a blender motor running all day, every day, when our SNS runs all the time it
starts to wear down our body, diminishing immunity, creating chronic pain, and severely fraying
the nervous system and our emotional well being.
So how do we allow our SNS to chill? How do we restore balance and even build resilience in
our nervous system? Where exactly is that calm button within that you can activate whenever
you may need it?
The answer: within the counterpart of the Sympathetic Nervous System (SNS), the
Parasympathetic Nervous System (PNS). The parasympathetic nervous system takes care of
things like our digestion, elimination, reproduction, detoxification, and more. The major
component of the PNS is the vagus nerve, a name derived from the Latin word “vagari” which
means “to wander,” and wow, does it ever! It starts at the base of the neck and runs to your ears, throat, lungs, chest, heart, and abdomen. The vagus nerve is sometimes referred to as the “Soul Nerve” because of its large role in regulating our emotional hygiene.
Surprise! The vagus nerve is that inner calm button. When stimulated, it regulates our blood pressure and heart rate, allowing our body to rest. When the PNS is activated our systems
get the green light to go about their business and our SNS throttles down. We can breathe with
depth and reconnect with the present moment with more ease. We feel safe, and our ability to sit with our emotions returns.
Keep reading for some of the most accessible ways to stimulate the vagus nerve. Use them
when you’re looking to quell feelings of anxiety, when you’re seeking a calmer state, and to
develop long term resilience to triggers. Your inner calming ally awaits you!
Deep Breaths and Breathwork: One of the best ways to kick on your PNS and let your
vagus nerve do its thing is to take intentional deep breaths from your diaphragm. When
we’re breathing deeply, our body reads that as safety; calm ensues. Practices like box
breathing can be very effective in toning the vagus nerve. Keep in mind that breathwork can bring up a lot! Approach your journey with a big dose of self compassion and understanding.
Mindfulness and Meditation: Present moment awareness is a key part of being able to
return quickly from an anxious state to a more calm and grounded state. Check out MNW’s free guided recordings HERE.
Singing, gargling and humming: Vibrations in our throat and ears can directly stimulate
the vagus nerve. In Resmaa Menakem’s book My Grandmother’s Hands, he links the
ancestral practice of humming and singing to the innate wisdom around maintaining a
balanced nervous system.
Movement: Physical activities like stretching, walking, dancing, and Qi Gong are great
ways to stimulate the vagus nerve and release tension from stressed out muscles, joints,
tendons, and fascia.
Laughter: Yes! Those big belly laughs and vocalizations can stimulate our vagus nerve
and release tension, allowing our nervous system to reset. Cat videos anyone?
If you’re ready to explore, I’ll be offering an online Breathwork workshop followed by a crystal bowl sound bath on August 19th at 6:30pm. Hope to see you there!
With a warm smile and a deep breath,
Heather Adams
