Vagus Nerve - The Vagal Brake to reduce anxiety
5. The Vagal Brake for reducing anxiety
One Important part of our body's control system is known as the "vagal brake". Imagine it as a system that helps regulate your heart rate and breathing. It's like the btrakes on a bicycle that help you go faster or slower when needed.
The vagal brake slows down your heart rate to keep it within a healthy range (between 60 and 80 beats per minute). Without it, your heart would beat too fast, which could be dangerous. This brake system can both slow down and speed up your heart rate to give you the right amount of energy for each moment.
It also affects your breathing rhythm. When you breathe in, the brake eases up a bit and your heart beats a little faster. When yu breathe out, the brake engages and your heart rate slows down again. It's like gently sqeezing and releasing the bicycle brakes.
The vagal brake allows you to tap into the energy of your fight-or-flight response without going into full survival mode. It's like a safety net that keeps you from feeling overwhelmed by that intense energy.
Now, here's why breathwork is effective. If you've been stressed for a long time, you might be used to shallow breathing. When someone tells you to take a deep breath, it's like releasing the brakes even more. Instead, focus on extending your exhale, which engages the brake slightly and helps calm your system.
If you're feeling anxious and want to calm down, concentrate on your exhale. If you're feeling stuck and want to become more alert, focus on your inhale.
Pendulating is a term that describes the natural rhythm of contraction and expansion within our bodies. Think of it as the natural flow of breathing in and out. Understanding and experiencing this rhythm reminds us that even when we're going through tough times, there will be relief.
We can use this rhythm to help our nervous systems when uncomfortable feeling linger. When we're stuck in a state of hopelessness, we can use this natural pendulating process to shift out of it.
Restoring this natural rhythm is crucial for our mood, vitality, and overall well-being. When it's re-established, we find a blance between pleasant and unpleasant feelings. No matter how bad we feel in a particular moment, knowing that it can change gives us hope and helps us move forward.
The vagal brake slows down your heart rate to keep it within a healthy range (between 60 and 80 beats per minute). Without it, your heart would beat too fast, which could be dangerous. This brake system can both slow down and speed up your heart rate to give you the right amount of energy for each moment.
It also affects your breathing rhythm. When you breathe in, the brake eases up a bit and your heart beats a little faster. When yu breathe out, the brake engages and your heart rate slows down again. It's like gently sqeezing and releasing the bicycle brakes.
The vagal brake allows you to tap into the energy of your fight-or-flight response without going into full survival mode. It's like a safety net that keeps you from feeling overwhelmed by that intense energy.
Now, here's why breathwork is effective. If you've been stressed for a long time, you might be used to shallow breathing. When someone tells you to take a deep breath, it's like releasing the brakes even more. Instead, focus on extending your exhale, which engages the brake slightly and helps calm your system.
If you're feeling anxious and want to calm down, concentrate on your exhale. If you're feeling stuck and want to become more alert, focus on your inhale.
Pendulating is a term that describes the natural rhythm of contraction and expansion within our bodies. Think of it as the natural flow of breathing in and out. Understanding and experiencing this rhythm reminds us that even when we're going through tough times, there will be relief.
We can use this rhythm to help our nervous systems when uncomfortable feeling linger. When we're stuck in a state of hopelessness, we can use this natural pendulating process to shift out of it.
Restoring this natural rhythm is crucial for our mood, vitality, and overall well-being. When it's re-established, we find a blance between pleasant and unpleasant feelings. No matter how bad we feel in a particular moment, knowing that it can change gives us hope and helps us move forward.
