Stress Management

Integration, Self Control, and the Vagus Nerve

INTRODUCTION

Has this ever happened to you? You start the morning feeling good. Things are going great. You have a plan for how the day with do, and are feeling good about it. Then, seemingly out of the blue, someone says something, the schedule changes, and you are now feeling intense negative feelings. Perhaps feeling frustrated, let down, out of control, mad, or maybe you are feeling anxious and you're not sure why. Sound familiar? Well, it's normal. It's your downstairs brain (limbic system) responding to variables in your environment. Let's take a closer at the neuroscience of self control.

IN THE ZONE

The zone of optimal performance is that mind-body space where we are calm, focus, connected, and creative. Things just seem easier when we are in the zone. Even learning is easier when we are in the zone. We can easily put information into long term memory and have better retrieval of that information when we are in the the zone. But, as we just learned, it's not possible to be" in the zone" all the time. Our biology and our environments do not allow for that to happen. So what can we do to increase our time in the zone?

The image below shows the 5 zones of regulation. 3 is the zone of optimal performance. 1 is when we are feeling immobile or shut down. 5 is when we have too much hot energy or are feel angry, mad and rage. Neither 1 nor 5 are fun places to be. The goal is to become aware of when we are moving toward a 1 or 5 BEFORE it happens, and to use whatever tools and strategies that help you to move back toward the 3 zone.

The Zone of Optimal Learning is also known as the Zone of Optimal Performance in Sports

NOTE: Your tools and strategies should meet the following criteria:

- - - - Health enhancing
      - Legal
      - Promote positive brain health and teen brain development.

Your assignment this week will be to practice various tools (from a list of options) that help you to get into the zone.

Creating an internal state of being in the zone is required for intentional neuroplasticity.

REFLECTION QUESTIONS

What are your go to strategies for being in the zone? Good sleep, repeated practice, social connection?
Can you identify when you are not in the zone?
What does that feel like?
What do you do to get back into the zone?
Do you know what works for you to shift out of a bad mood or when you are feeling stuck?
What are your strategies or tools for making this happen?

Be the Hero you've been waiting for ... EMPOWER YOURSELF.

Chose a life of strength.

The prison of your mind -Sean Stephenson

"Do not believe in the prediction that doesn't empower you."

Change your thoughts [focus], change your physiology, and change [chose] your experience

The 5-4-3-2-1 Method

A Grounding Exercise to Manage Anxiety

Vagus Nerve

Activating the vagus nerve is like applying the brake pedal or turning down the heat on tough emotions. You can take control of the wheel, apply the brakes, and navigate your way to feeling better.

The vagus nerve, or tenth cranial nerve, a nerve that is part of the parasympathetic nervous system (PNS), is the prime mechanism for explaining the effects of contemplative practices on health, mental health and cognition. The vagus (Latin for wandering) nerve is far reaching, extending from the brainstem down into your stomach and intestines, innervating your heart and lungs, and connecting your throat and facial muscles. The vagus nerve is the “off switch” or brake pedal of your nervous system. It slows things down. Activation of the vagus nerve releases an assortment of hormones and neurotransmitters such as acetylcholine and oxytocin. This results in reductions in inflammation, improvements in memory, and feelings of relaxation.

Your vagus nerve is your super power. You can use it anytime you are feeling difficult emotions - to consciously shift out of a bad mood into a more relaxed, calm, and creative space. This is a great too for shifting out of the 4+ zones and back to the 3-zone of optimal performance.

Breathing exercises that enhance vagus nerve control also enhance your physical, mental, and cognitive performance (Gerritsen & Band, 2018). Beneficial effects associated with these practices:

Physical health: decreased blood pressure, heart rate, breathing rate; decreased inflammation and pain perception.
Mental health: stress relief, increased self efficacy in managing stress and stressors; reduce symptoms of depression and anxiety.
Cognitive performance: enhance executive functioning, attentional control, working memory, and creativity.

The Goldilocks Principle

The Goldilocks Principle is derived from the children’s story Goldilocks and The Three Bears. Goldilocks is a little girl who finds a house in which three bears, Daddy Bear, Mommy Bear, and Baby Bear, live. Each bear has its own preference for food, chairs, and beds. Testing all items, Goldilocks decides that one is always too much in one extreme (too cold, too soft, or too small); another is too much in the opposite extreme (too hot, too hard, or too large); and that one is “just right.”

TOO HOT TOO COLD JUST RIGHT.

Regulation of the vagus nerve, and thus our entire nervous system, works like the goldilocks principle. We recognize we are “too hot” when we feel keyed up, anxious, irritable, or panicky. We are too “too cold” when we are shut down, depressed, or feeling hopeless. Sometimes we alternate between the two which is like driving with one foot on the gas and one on the brakes. Practices that regulate the vagus nerve are aimed towards either relaxing or re-energizing ourselves depending upon what is needed to feel “just right.”

Vagus Nerve Activation

Turn down the heat.

Humming: The vagus nerve passes through by the vocal cords and the inner ear and the vibrations of humming is a free and easy way to influence your nervous system states. Simply pick your favorite tune and you’re ready to go. Or if yoga fits your lifestyle you can “OM” your way to wellbeing. Notice and enjoy the sensations in your chest, throat, and head.
Diaphragmatic Breathing: The breath is one of the fastest ways to influence our nervous system states. The aim is to move the belly and diaphragm with the breath and to slow down your breathing. Vagus nerve stimulation occurs when the breath is slowed from our typical 10-14 breaths per minute to 5-7 breaths per minute.

SAFETY NOTICE

Those diagnosed with low blood pressure, a very sensitive vagus nerve, or are dehydrated please use caution when practicing diaphragmatic breathing exercises and contact your physician for guidance.

Breath Practice

Research has found that slow, rhythmic, diaphragmatic breathing increases healthy vagal tone. This form of creates a slight constriction in the back of the throat by engaging your whisper muscles. To learn this breath, exhale out of your mouth as if you are fogging up a mirror, blowing up a balloon, or blowing soap bubbles. Now, breath in the same manner but close your mouth and exhale out of your nose. You will notice the sound of your breath is louder which often sounds like the waves of the ocean. Start out with a 4-count on the inhale and exhale the exhale to a 6 or 8 count exhale. This has a calming effect on your parasympathetic nervous system - aka activating your vagus nerve. You can further stimulate the vagus nerve by creating a slight constriction at the back of the throat and creating an “hhh”.

PRACTICE ASSIGNMENT

Explore any two of these self regulation resources and complete one exercise. For example, go to the virtual calming center and complete one of the activities. Or, spend 20-40 minutes forest bathing.
- - Green Exercise and Forest Bathing are great tools for decreasing stress, increase energy, and improve health.
  - Check out the Virtual Calming Center
  - Doing physical labor like chopping wood, raking leaves, and sweeping the driveway can help cool down the hot energy of feeling trapped inside the house, angry, or intense feelings of being misunderstood.
  - Explore meditation apps like Headspace, Calm, and Insight Timer.

REFERENCES

Gerritsen, R., & Band, G. (2018). Breath of Life: The Respiratory Vagal Stimulation Model of Contemplative Activity. Frontiers in human neuroscience, 12, 397. https://doi.org/10.3389/fnhum.2018.00397

Huberman, Andrew. How to Focus to Change Your Brain | Huberman Lab Podcast #6 https://youtu.be/LG53Vxum0as (start at 6 minutes into the video to skip sponsor listing)

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