Three Ways to Unfreeze Your Nervous System
Most animals, including humans, have the equivalent of a nervous system panic button that can cause the body to shut down. This is a lifesaving protective response that kicks in when it becomes clear that fighting or running won't be effective options. Cats and other predators lose interest if their prey is lifeless, so when the threat to life is great enough, the nervous system plays dead. This is different than hiding and trying to be still. A fear immobilization response slows down physiological activity to conserve energy, dampening things like respiration rate, digestion, and cognitive function.
Chronic fear immobilization can leave us feeling sad, anxious, depressed, confused, unable to focus, hopeless, lethargic, overwhelmed, stuck, and restless all at once. If you feel so overwhelmed that you don't know where to start or what to focus on, that is by design. The fear immobilization response is inhibitory, and it shuts down our social engagement circuit and our ability to engage in courageous action. Sound familiar?
Below are a few tools you can use to get unstuck. I sincerely hope they help!
#1: The Vagus Nerve Reset
This simple but powerful practice comes from Stanley Rosenberg's excellent book Accessing the Healing Power of the Vagus Nerve: Self-Help Exercises for Anxiety, Depression, Trauma, and Autism.
Lie on your back. Interlace your hands behind your head with your elbows open wide. Let your head rest in your hands. If you can't reach with both hands, you can also do this with one hand.
Without moving your head, look to the right with your eyes as far as you can without strain.
Hold your eyes to the right until you feel a physiological sign of relaxation. This usually takes 30 - 90 seconds, and is often a sigh, yawn, or swallow.
Bring your eyes back to center and pause for a moment.
Then look to the left, keeping your head still. Wait until you sigh, yawn, or swallow (again usually 30 - 90 seconds).
Bring your eyes back to center and notice how you feel.
This is a quick and effective way to reset your nervous system. If you try it, let me know how it feels!
#2: Sing, Hum, or Buzz
The vagus nerve leaves the brainstem and travels down the sides of the neck. On the way to the gut, it gives off branches to the pharynx, larynx, and heart. Singing, humming, or buzzing stimulates the vagus nerve and also brings rhythmic and soothing sounds to the ears, which from an Ayurvedic perspective, can be grounding and calming.
One excellent practice in this vein is bhramari pranayama, which is sometimes called the bumblebee breath.
To practice, close your mouth and bring the tip of your tongue to the roof of your mouth towards the back of your hard palate.
If you'd like, you can close your ears with your fingers.
Breathe in through your nose.
As you breath out, make a buzzing sound from the back of your throat (not from your lips), keeping your mouth closed and your lips relaxed.
Repeat up to 5 times.
Please note that this is stimulating and warming practice, so if you already feel overstimulated and overheated, it might not be the best option for you. Instead, sing or hum your favorite tune.
#3: Breathe
I'm partial to 4:7:8 breathing, which can help to complete the stress cycle by holding the breath and then letting it go, the way you might when danger has passed.
Inhale for four seconds.
Gently pause for seven seconds. Stay relaxed during this pause, rather than constricting or holding. If you feel panicky, shorten the hold.
Exhale for eight seconds.
If breathwork isn't your speed, aerobic exercise is another great option. It helps your nervous system feel like it is mobilizing against danger, and it gets you to breathe!
These tools work even better when you feel connected and supported by community. I incorporate vagus nerve support into all of my yoga classes. Join us online or in person in Burlington, VT!
Note: Always listen to your body and adjust to meet your needs. Holding the breath can be stimulating for some people, and isn’t advised for folks who have uncontrolled lung, heart, neurological, or mental health conditions. Talk to your doctor if you have questions about whether these practices are appropriate for you. Working 1:1 with a qualified teacher can also help you learn which practices are more supportive for you specifically.
