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Your Vagus Nerve + How to Switch on the Calm

In the hustle and bustle of our daily lives, especially at this time of Year… finding moments of calm become essential.  This is especially important if hormones are also in flux during perimenopause, as well as juggling the demands of caring for others.

But, how on Earth do we find moments of calm, amongst the chaos??

One often-overlooked pathway to relaxation lies within the intricate network of the vagus nerve.

This powerhouse nerve within us, not only plays a crucial role in our physical well-being but also holds the key to unlocking a serene state of mind.

In this blog, lets delve into the wonders of the vagus nerve, understanding its significance, and explore three easy ways, particularly through Pilates positions, to stimulate and nurture it.

Unraveling the Vagus Nerve

The vagus nerve is a complex network that wanders from the brainstem to various organs throughout the body, including the heart, lungs, and digestive system. It’s often referred to as the “wandering nerve” due to its extensive reach and influence. Beyond its role in regulating essential bodily functions, the vagus nerve plays a pivotal role in the parasympathetic nervous system, promoting a state of rest and digest.

When activated, the vagus nerve releases neurotransmitters such as acetylcholine, signaling the body to relax and recover from the stressors of daily life. In the context of perimenopausal challenges, stimulating the vagus nerve becomes a powerful tool for managing stress, promoting emotional well-being, and fostering a sense of balance.

Pilates and Vagus Nerve Activation

Pilates, with its focus on controlled movements, breath, and core engagement, offers an excellent foundation for stimulating the vagus nerve.

Here is one easy Pilates position that can be incorporated into your routine to nurture and activate this essential nerve…this is taken from Decembers “Calm Mind” online pilates series:

 

And here are 3 other ways to switch on that relaxation response over this festive season:

  1. Deep Breathing seated with Pilates Ball: Begin in a comfortable seated position, placing a Pilates ball under your feet. Inhale deeply through your nose, expanding your diaphragm and filling your lungs with air. Visualise your pelvic floor releasing and widening.  As you exhale, visualise your pelvic floor gently lifting. The gentle pressure of the Pilates ball under your feet enhances the mind-body connection, signaling the vagus nerve to initiate the relaxation response.  See if you can extend the length of each exhale.

  2. Child’s Pose/shell stretch with Diaphragmatic Breathing: Transition into a restorative Pilates position by moving into Child’s Pose. As you settle into the pose, focus on diaphragmatic breathing – inhaling deeply into your diaphragm (bottom of your ribs) and belly, and exhaling fully. This intentional breathing pattern activates the diaphragm, directly communicating with the vagus nerve to promote a sense of calm. Allow your forehead to rest on the mat, surrendering to the tranquility of the moment.

  3. Rolling Like a Ball for Spinal Stimulation: The “Rolling Like a Ball” Pilates exercise is not only a fun core workout but also an effective way to stimulate the vagus nerve through spinal movement. Sit on your mat, balance on your tailbone, and hold onto your shins. Inhale as you roll back, exhale as you come back up. The rhythmic motion and connection with the spine send signals to the vagus nerve, encouraging a harmonious balance between mind and body.

I hope these moves are a tonic for you over the festive season, and at anytime across the Year.

If you try them out, let me know what you think, and if you are curious for more, do try out my Online Studio, with no contracts, no commitments, just do what feels good for you from your home xx

FREE GIFT: SUNNY FILLED PILATES WORKOUT

Something that will:

  • take less time than drinking a cuppa
  • improve your posture & ease your muscles
  • give you a new fun way to look at exercise & your lunchbreak!

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