Unveiling and Prevailing…
I have heard depression described as a fog, and being able to see through the fog, and focus on something tangible, real and hopeful, at times, eludes us all. For many the fog permeates our landscape. Fog is a compilation of tiny water droplets suspended in the air, which when they form a cloud obscure our vision, veiling the sun, and our surroundings. Much like a physical fog, mental fog obscures our pleasures, our joy, and our perspective. Learning techniques to unveil the scene behind the fog is key in prevailing and managing our lives with freedom from symptoms.
The 10th cranial nerve, the Vagus nerve acts as a communication highway between our thoughts and our bodily sensations and vice versa. Toning each part, the Ventral, Sympathetic and the Dorsal pathways is essential to healthy functioning both in our bodies and mind. The Vagus nerve is the largest nerve in the body and is a major player in the parasympathetic nervous system responsible for regulating life sustaining functions such as heartbeat, breathing and digestion. In fact, there is strong evidence to suggest that is plays a large role in mental health, especially in major depressive disorder and PTSD, and gastrointestinal health issues such as Chrons Disease and Ulcerative Colitis (Breit, et al., Fig. 1, 2018). Some treatments include Vagus Nerve Stimulation, psychobiotics, and meditations, Yoga, hypnotherapy, and mindfulness-based therapies (Breit et al., 2018). The highway of communication between the body and the mind plays an enormous role in the regulation of emotions and psychological well-being.
Exercises for Vagal Nerve Toning - Increasing Awareness
Being in a Ventral state is one of relaxation, safety, and connection. Painting a picture in your mind, and if you cannot imagine in your mind’s eye (Aphantasia), creating a concrete picture either a collage or finding pictures online, then noticing the sights, sounds, smells, sensations…and the resultant feeling of connection is helpful. Take time to explore and notice. Practice going back to this place of connection.
Anger and anxiety are cues to let us know it is time to fight or flee. Knowing when our sympathetic pathway is being navigated is essential. Take time to get to know when you are beginning to travel down this path, when anger or anxiety starts to activate. What is happening? What are you noticing? What sensations do you feel, what thoughts come into your mind, and what do you want to do? What do you want to do and how do you feel differently when you want to fight versus leave or avoid? Begin to notice when these shifts occur.
The dysregulated Dorsal pathway is an experience of disengagement, dissociation, and shutdown. Feelings of being trapped or abandoned may trigger us down this stretch of the highway. Like with flight or flee, check in with yourself noticing a time in the past when you began to feel like you felt lost, shut down, trapped or abandoned and notice what sensations you felt, thoughts and actions you had an take note.
Resting and digesting are the roles of the dorsal vagal nerve functioning in our day-to-day healthy way, but in an unhealthy activation, physical depletion and shutdown occur. Take notice of when you are feeling rested and calm. Notice who is around, what the colors are, the aspects of the environment, and natural elements, the animals, sounds, sensations, smells, the physical features of the relaxed and calming landscape. Now imagine being in a place of feeling restful and calm.
Let me know if you have any thoughts or questions! I would love to hear your thoughts and feedback!
Breit, S., Kupferberg, A., Rogler, G., & Hasler, G. (2018). Vagus Nerve as Modulator of the Brain-Gut Axis in Psychiatric and Inflammatory Disorders. Frontiers in psychiatry, 9, 44. https://doi.org/10.3389/fpsyt.2018.00044
