SOMATIC CARE FOR PARASYMPATHETIC RESPONSE

Somatic Care for Parasympathetic Response
 
Meditation, breath work, movement and sound to support the vagus nerve (ventral vagal system)
 
The vagus nerve, also known as the vagal nerves, are the main nerves of the parasympathetic nervous system. This system controls specific body functions such as digestion, heart rate and immune system. Supports the body/mind balance and reset of rest and digest (parasympathetic) from fight/flight/freeze responses (sympathetic). The vagus nerve runs from the brain to digestive track and is the longest cranial nerve in the body, carrying information from the brain to many organs in the chest and abdomen, and back to the brain.
 
We call it a nerve, singular, but in actuality, it is a pair of nerves, one on the left side and one on the right. They descend from the brain and, through a series of splits, tap into our heart, lungs, spleen, liver, diaphragm, and intestines. The word vagus is Latin for “wandering,” and this meandering arborescence has been called our “unconscious inner brain”. It helps our brain feel pressure inside our body, and pain, and temperature, and inflammation, and it can regulate some of these inner states. Basically, when the brain asks the heart, lungs, and viscera if everything is all right down there, the answers typically come through the vagus nerve.

On its way down to our trunk, this nerve passes through the neck in a spot that is easy to access. At this point, it is traveling inside a sheath that also includes the common carotid artery and the internal jugular vein. If you touch the bottom part of your ear and walk your fingers down your neck, you are tracing the path of the vagus nerve.
 
We explored how guided meditation calms the body and mind promoting the rest and restore response throughout the nervous system, as the mind is guided in the present moment, the focus becomes centered on the body and breath. Incorporating breathing techniques to slow down the breath and elongate the exhales, which slows the heart rate and lowers cortisol levels in the body. In addition, we practiced humming our exhales as the sound and vibration stimulate the parasympathetic response. The vagus nerve passes through the inner ear and is connected to the vocal cords therefore sounding, such as humming, chanting and singing are beneficial ways to stimulate the vagus nerve. Inviting deeper calm and grounding to the nervous system, we also explored self massage techniques of the neck and throat as well as gentle yoga stretches, such as seated twists and gentle undulations of the spine and hips to open the flow of energy in the body and promote a deeper sense of feeling grounded and present in the body.