As the years pass and I coach more people, both in working spaces and among entrepreneurs, I see increasing levels of stress every year. This trend concerns me because it leads to a more intolerant, impatient, and aggressive world—not the kind of world I want for my kids, and I’m sure many of you feel the same way.
Being calm and relaxed is crucial for avoiding anxiety and lowering cortisol levels. It also helps you adapt more easily to challenging events, enhancing the efficiency of your prefrontal cortex. Neuroscience research supports mindfulness and meditation practices for activating the vagus nerve, which helps maintain a balance between the sympathetic and parasympathetic nervous systems.
So, what is mindfulness, and how does it relate to the vagus nerve and staying calm and relaxed? Here are three definitions that I believe are the most accurate:
– Jon Kabat-Zinn: “Mindfulness means paying attention in a particular way: on purpose, in the present moment, and nonjudgmentally.”
– Oxford Dictionary: “A mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations.”
– American Psychological Association (APA): “A moment-to-moment awareness of one’s experience without judgment.”
In summary, mindfulness is about being the leader of your life, aware of your feelings, thoughts, body sensations, and impulses in the present moment, non-judgmentally accepting your experiences. Mindfulness can be cultivated through techniques such as meditation, deep breathing exercises, and mindful movement. This awareness allows individuals to respond to situations with greater clarity and calmness rather than reacting impulsively.
The vagus nerve, the longest cranial nerve in the body, extends from the brainstem to the abdomen and influences the parasympathetic nervous system, which is responsible for rest and digestion. Mindfulness has a profound impact on the vagus nerve, playing a crucial role in regulating the body’s stress response. Here are three key points on how mindfulness influences the vagus nerve to promote relaxation:
– Enhanced Vagal Tone: Higher activity of the vagus nerve relates to better stress resilience, improved emotional regulation, and a greater ability to recover from stress.
– Reduction of Stress Hormones: Mindfulness practices can reduce cortisol levels.
– Improved Heart Rate Variability: Mindfulness helps lower heart rate and blood pressure, promoting calmness. It enhances heart rate variability, indicating a well-functioning vagus nerve and a balanced autonomic nervous system, leading to better cardiovascular health.
A balanced autonomic nervous system means the parasympathetic nervous system (PNS), referred to as the “rest and digest” system, counterbalances the “fight or flight” response of the sympathetic nervous system (SNS). The PNS regulates involuntary bodily functions like breathing and promotes relaxation, stress reduction, and energy conservation when activated. It maintains heart rate and blood pressure balance and enhances digestion, crucial for better sleep and facilitating the repair and maintenance of body tissues. Consistent activation of the PNS through practices like mindfulness, deep breathing, and meditation can help individuals manage stress more effectively and maintain a state of tranquility.
The vagus nerve, a central player in the PNS, stimulates the relaxation response, reduces inflammation, and enhances emotional regulation. Stimulating the vagus nerve can help promote relaxation and reduce stress. Here are some quick and actionable tips to activate the vagus nerve:
– Diaphragmatic Breathing: Breathe deeply through your nose for a count of 4, and slowly exhale through your mouth for a count longer than 4 (aim for 8 counts). Practice for at least 5 minutes, several times per day. Deep breathing activates the vagus nerve, lowering heart rate and blood pressure, promoting calm.
– Focused Attention Meditation: Aim for 20 minutes daily, which can be divided into 2-3 sessions. Use guided meditation with a purpose, such as forgiveness or gratitude. Meditation stimulates the vagus nerve by promoting relaxation and improving vagal tone, reducing stress, and enhancing emotional regulation.
– CBD (Cannabidiol) Oil: Start with as little as 5 mg and slowly increase to 25 mg. CBD can influence the vagus nerve, potentially reducing anxiety and promoting relaxation, aiding focus during meditation.
– Sing or Chant: Using vibrations, such as chanting “Om,” stimulates the vagus nerve through the vocal cords, which can lower stress levels and improve mood.
Understanding and practicing mindfulness can significantly impact your vagus nerve, promoting a calm and balanced state of mind and body. By incorporating simple techniques like deep breathing, meditation, and even singing, you can stimulate your vagus nerve, reduce stress, and enhance your overall well-being.
If you found this information helpful, please share it with your friends and family. For personalized guidance, schedule your free 30-minute consultation with me today and start your journey toward a more relaxed and balanced life.