It's time to meet your vagus nerve
On multi-tasking, fight-or-flight and some practices you didn't know you needed
Why is it that multi-tasking has become such a prized ability to have? Somehow we are made to think that by being these always-busy always-switched-on superhumans we are more valuable, productive and, hell, maybe even better people. But is it really that good for us?
In my career as a PR, I’ve lost count of the number of times I felt like I’ve broken the sound barrier juggling an exploding inbox (where everything is “urgent” or “time-sensitive”), several phone devices (which had become extensions of my limbs) and any other unaccounted for “asap” labeled activity. As much as I’ve enjoyed the high, I’ve also realised the effect of this mode of being on my personality and wellbeing. Let’s just say it is hard to stay friendly and balanced, when you’re really stressed out… You have likely experienced this hyper activation of the nervous system in your field.
Studies show that multi-tasking is linked to lower IQ, issues with concentration and retention of new memories, difficulty learning new things and, perhaps unsurprisingly, increased stress levels. After a busy week fueled by an addictive cocktail of adrenaline and dopamine charged tasks, I’ve certainly noticed myself unable to enjoy the simple acts of reading a book, watching a film or even chatting to a friend without itching for another screen/device/prop to give me that hit of cognitive overstimulation that I’ve become so hooked on.
What’s curious about these states is the constant fight-or-flight mode it puts us in. We might not be as exposed to real predators as our ancestors were but for our bodies the threat of urgent stressful tasks is real! And with it comes our inability to engage fully in social behaviours and regulate our emotions. Eventually everything becomes an irritant or a threat that further corners us into this clammed up hostile state.
Of course multi-tasking is just one of the few things that can push us into the fight-or-flight mode but if this sounds anything like what you’ve ever experienced, it’s time to meet the bizarre and wonderful part of your body, the star of the show: your vagus nerve!
We say “gut feeling” for a reason…
The gorgeous vagus nerve (pictured above) is a network of sensory fibres that link our brain with such key organs as the heart, lungs and our digestive system. As the longest cranial nerve in our bodies linking our brain with our gut, it is really rather impressive! It is essentially the communication line between our brain and our body and so is the very real physiological system behind that nebulous “gut feeling” that we all refer to.
While we scan our environment for safe and unsafe cues, the vagus nerve responds to it by tweaking the settings in such background life processes as breathing, heart rate and digestion. It plays a key role in the way we react to stress, express our emotions and engage in social behaviours.
It is what makes our heart race when we’re put on the spot. It is also why you might suddenly find yourself gasping for breath in an out-of-the-blue panic attack. It is why we might have an upset stomach before an important meeting. It is why we might be snapping at loved ones or colleagues and becoming overly defensive. While it is activated, everything continues to be and becomes a threat, even if it isn’t necessarily. It is the typical fight-or-flight response to anything our bodies deem dangerous.
But if we continue to surround ourselves with a constant flow of urgent tasks and whatever other situation feels unsafe, this nerve is simply unable to calm the hell down. What we want to feel like ourselves again is to enter a “rest and digest” state, when we’re at our best socially and physically, when we’re open to receiving. It is also a self-reinforcing state that signals our peaceful readiness for social engagement to others through things like more open body language, engaged eye contact and a friendlier tone of voice (the vagus nerve also links to our larynx!).
Ever since I came across this beauty, I’ve been totally fascinated by it and I think you should be too. And on a more practical note, if your vagus nerve is going to town with your stress response, below are some suggestions for reaching that blissful state of being yourself again.
How to tone your vagus nerve
So here are some obvious, and not-so-obvious, things you can do to help reach a state of homeostasis (balance):
Sleep is non-negotiable! 7-9 hours is the norm. Going to bed and waking up at the same time throughout the week is best.
Movement: run, swim, practice yoga (I personally couldn’t live without yoga!). Do whatever it is that gets your body moving and those mood-boosting neurotransmitters flowing.
Practice breathwork. I love Artur Paulins’ simple and brief guided practices that you can find on his IGTV. You can just do your own deep belly breathing by engaging your abdomen while taking 10 deep conscious breaths. Or, if you are not in public, try Lion’s Breath (simhasana) whenever you’re stressed out or before you need to speak in a meeting by sticking your tongue out and taking some rapid roaring exhales.. I know I know… It’s really weird but it really works by opening up your vocal chords and diaphragm!
Play. This one is important and we so often forget about as we grow up! Do whatever it is that feels silly and unproductive: get yourself dirty with some paint, dance randomly like no one’s watching, roll around in the grass, catwalk your entire wardrobe and try on those weird eye shadows, if you must. Painting in any shape or form is what gets me into that much-needed state of flow!
Sing: belt out your favourite tunes (even if you cannot sing or you were told you cannot sing!). Did I say the vagus nerve connects to our vocal chords?
Massage (or self massage, which is also fantastic!)
And if you’re hardcore: cold water immersion! I’m personally not ready for this one but if you are, here is some inspiration from the guru of cold water practices Wim Hof
And to wrap this week up, here are a couple of further resources if you want to find out more about the mind-body connection.
Or why not head straight to the mastermind of polyvagal theory Stephen Porges’s book that started it all.
Thank you for reading! As always, I’d love to hear your thoughts!
Till next week! x