Stress & Your Nervous System
Stress and Your Nervous System
In today's busy world, stress is something we all deal with. Research has shown how important it is to be flexible in handling stress. Our body's nervous system plays a big part in this. Dr. Stephen Porges has studied this and found that our nervous system isn't just about being calm or ready to fight. It's more like a range, and being able to move along this range smoothly helps us handle stress better. So, how can we make our nervous system more flexible? One way is to work on something called vagal tone. This is how strong and efficient our vagus nerve is. Studies have found that having higher vagal tone can help us control our emotions better, keep our heart healthy, and deal with stress easier.
3 Ways To Increase Vagal Tone:
Deep Breathing Exercises: Deep breathing techniques, such as diaphragmatic breathing or paced breathing, have been shown to increase vagal tone. Research published in the journal "Frontiers in Psychiatry" in 2018 found that slow, deep breathing activates the vagus nerve, leading to increased vagal tone and reduced stress levels.
Watch this guided video to learn more.
Regular Physical Activity: Engaging in regular aerobic exercise has been linked to higher vagal tone. Studies have shown that activities like running, cycling, or swimming can stimulate the vagus nerve, leading to improvements in vagal tone. Research published in the "European Journal of Applied Physiology" in 2017 found that individuals who participated in regular aerobic exercise had higher vagal tone compared to sedentary individuals.
Mindfulness Practices: Mindfulness-based practices, such as meditation, yoga, and tai chi, have been associated with increased vagal tone. Research published in the "Journal of Psychophysiology" in 2019 demonstrated that mindfulness meditation leads to improvements in vagal tone and emotional regulation. Similarly, a study published in the "Journal of Alternative and Complementary Medicine" in 2019 found that yoga practice resulted in increased vagal tone and reduced stress levels.
Incorporating these practices into your daily routine may help increase vagal tone and improve overall well-being. Always be sure to check in with a healthcare provider before making lifestyle changes if you have underlying health conditions.