There is lots of talk about nervous system regulation in both the counselling and yoga world and it can be useful to consider the link between the nervous system and trauma when we are trying to understand ourselves and our emotional or physical reactions to things.
But where to start?
A good place to begin is by understanding the vagus nerve, which is increasingly being mentioned as a profound tool for helping with anxiety and creating a mindful connection with our body.
But what is it?
The vagus nerve (sometimes called “the wanderer”) runs the entire length of the torso from the brain into the facial muscles, throat, heart, lungs and stomach. It governs the two parts of our parasympathetic nervous system.
Our parasympathetic nervous system has two branches – the first to evolve was the dorsal vagal circuit, which protected us from dangerous and life-threatening situations by shutting down the body; a variation of which is when we feel numb or paralysed with fear, or dissociate in response to overwhelming situations. In this way, our bodies can override all other systems to survive, and although some survivors of trauma might feel disappointment or shame in not fighting back, this response may well have been life saving.
The second part of the parasympathetic nervous system to evolve was the ventral vagal circuit which is a uniquely mammalian trait that helps us feel safe though our connection with others.
We also have a sympathetic nervous system, which activates the body’s fight or flight response.
The vagus nerve governs both parts of the parasympathetic nervous system and works to inhibit the fight or flight response of the sympathetic nervous system. It either causes the body to shut down, or it facilitates social engagement. It takes its cues from what is happening inside our body (our feelings) as well as outside (the environment) to determine how safe we feel – and our nervous system is constantly scanning for threats outside of our awareness.
We can learn to influence the emotional state we are in by understanding and ‘toning’ our vagus nerve, using different practices to have different effects on our nervous system. Paying attention to our breath is the most immediate way to do this because we can change our physiological state through breathing, which our nervous system responds to. If our breathing is fast and shallow, we can engage our sympathetic nervous system and our fight or flight response kicks in. If we breathe slowly and calmly, our brain responds to the physical cues that we are safe and relaxed and our parasympathetic nervous system responds. A toned vagus nerve will identify slow breath as calming and relaxing rather than engaging the dorsal circuit, or a numb/dissociated, response.
For people with a history of trauma or PTSD, the body may sense danger in the present moment when in fact the nervous system is stuck in past reactivity. The body may sense the slightest danger as life threatening and mobilise the defensive actions of the sympathetic nervous system (fight/flight) to perceived threats, or shut down completely if it feels overwhelmed (a dorsal vagal response). The body can be stuck in the past long after the threat has gone.
Both of these reactions happen outside of conscious awareness; it can feel as if our nervous system has hijacked our body.
But gentle movement and breathing can help with this; beginning with merely softening the muscles of the face and breathing fully and comfortably. These motions trigger a felt sense of safety because they activate a ‘ventral brake’, or engage the ventral part of our nervous system, which can slow the heart rate and hinder the activation of the sympathetic nervous system.
Regularly checking in with your breath and noticing specific parts of our body where we hold tension when we are not in an immobilised or triggered state can help to familiarize ourselves with grounding practices and tone our vagus nerve ahead of time. That way, we can learn to recognise the early warning signs in our ‘alarm system’ and notice potential triggers so that we can manage them in the moment.
Recognising what we feel and why we feel that way gives us the ability to regulate our emotions and control our lives. If we have conscious awareness of our physical and emotional state, we can choose to respond differently rather than reacting habitually. We might notice our feelings, such as shallow breathing and sweaty palms, without feeling like we have lost control.
Slow, conscious movement can gently shift our physiology and help to build body awareness giving us space and time to process sensations and emotions so that we can respond rather than react.
Some of these are quite somatic, such as:
Swaying; stand with your hands at your sides and shift the weight of your body from one foot to the other. Notice the slow movement as your come to balance in your midline. Allow your attention to shift consciously to your breathing, slowly inhaling through your nose and elongating your exhale to the rhythm of your movement.
Rocking; either use a rocking chair or gently sway while you are standing up by rocking on your feet from toes to heel. Notice the sensation of almost coming ‘off-balance’ and drawing yourself back.
Swinging; Standing with your feet shoulder-distance apart, let your arms be loose by your side and rotate your torso from left to right and let your arms move with the momentum. Let your hands tap the sides of your body as you do this.
Shaking; from standing, let your arms and fingers be loose, gently shake your hands, lift and drop your shoulders, pulsate from your knees, wiggle your ankles, loosen the muscles in your face by mobilising your jaw and purse your lips, taps the heels of your feet on the floor; any movement that promotes softening and releasing.
Conscious presence can also involve restorative yoga poses, such as child’s pose (a forward fold with your buttocks resting on your heels and your head on a cushion or your hands). Or savasana (lying prone on the floor) which can allow us to focus on slowing the breath and induce a relaxed state. These poses can help to ground us and notice the points of contact between our bodies and the floor, bringing us into the present moment; the here and now.
Other methods can involve breathing techniques, such as
Square breathing; linking the four parts of the breath (inhale, pause, exhale, pause) with the four sides of a square.
Ratio breathing; inhaling for a specified number of seconds, pausing, and exhaling for a number of seconds. A simple ration to begin with is 3:2:4. A longer exhale stimulates the parasympathetic nervous system.
Sighing breath; Sighing and shrugging are both signs that the body is dissipating energy; that it is safe and it can move on. Exaggerate your shrug with arm movement can feel really good.
By choosing how to move our body and learning that we can control our breath, we realise that we have choice and agency over our lives. The body and breath are always in the present, unlike our time-travelling mind. Noticing, or being aware of, our bodies in the present moment is a skill we can cultivate and nurture until it becomes second nature. It can be our superpower!