As summer is flying by, I would like to share thoughts on what I’ve been learning. How many of you feel stressed that your summer hasn’t been as relaxing as you’d like it to be? You were thinking now that my kids are out of their activities and schoolwork, I have a chance to kick back. That hasn’t been the case and you’re wondering how you’re able to enter the fall semester with more energy.

I’ve been studying over the summer how we can get stuck in fight or flight and don’t even know how to unwind. In my dealings with people under stress, I’m aware that many feel like they are striving too much to get their worth and value from everything they do. Do you know what the Vagus nerve controls?  This nerve can affect our digestion, relaxation, and immunity, and often, our fight-or-flight mechanism kicks in.

Today, I’m hearing a lot of concern about the polyvagal theory. I’ve been studying the vagus nerve as it relates to stress and emotional wellness. Who will benefit from knowing about it? Overworked professionals, anxious minds, athletes in recovery, mothers, gut-health seekers, caregivers, students under pressure-anyone who refuses to let chronic stress or inflammation call the shots.

The biggest contributor to the imbalance in our vagus nerve is the connection with our digestive system. Our gut health is so important, and many emotions can affect it. Shame, unworthiness, unresolved grief, anxious thoughts and worry, etc.

The relationship goes both ways. Your gut produces many signaling molecules, including about 90% of the body’s serotonin (although most of it acts within the gut rather than directly affecting mood). Gut microbes also produce substances that influence the nervous system, and ongoing digestive problems can contribute to stress, anxiety, and lower mood.

The vagus nerve is a major part of your parasympathetic nervous system, which helps regulate your body’s “rest and digest” functions. Stress doesn’t usually damage the vagus nerve, but it can change how it functions.

• Chronic stress increases sympathetic (“fight or flight”) activity. During ongoing stress, your body relies more on stress hormones like adrenaline and cortisol. This can reduce the influence of the vagus nerve, making it harder to switch into a calm, restorative state.
• Lower vagal activity can affect multiple body systems. Since the vagus nerve connects the brain to the heart, lungs, and digestive tract, reduced vagal activity may contribute to:
  • Faster heart rate
  • More shallow or rapid breathing
  • Digestive symptoms such as nausea, bloating, constipation, or diarrhea
  • Increased muscle tension
  • Feeling more reactive or anxious

Can the effects be reversed?

For many people, the changes are functional rather than permanent. As stress decreases and healthy habits improve autonomic balance, vagal function can improve. Strategies with evidence for supporting parasympathetic activity include:

• Regular aerobic exercise
• Consistent, adequate sleep
• Slow diaphragmatic breathing (for example, about 5–6 breaths per minute for several minutes)
• Mindfulness or meditation
• Strong social connections and positive social interaction
• Managing underlying anxiety or depression if present, may take some help) Top of Form
• Connect with the safety net of Christ’s love

I discovered a psychotherapist whose name is Deb Dana, who specializes in exercises that help you overcome this effect on your mind and body. Her book is called: Polyvagal Exercises for Safety and Connection: 50 Client-Centered Practices.

I’ve developed a way to work with people in sessions called Emotional Liberation therapy, which combines much of what I’ve learned about creating a safe place to heal while applying relaxation techniques. If you want to experience how this can help, I’d love to offer a complimentary discovery session