Lower Stress using Myofascial Release
You have probably heard of the fight or flight response and how surges of adrenaline or the stress hormone cortisol fire our system up through the sympathetic nervous system and prepare us to respond. These chemical changes heighten our awareness, increase visual acuity/focus, shunt blood to the extremities and away from the organs of digestion to prepare for action, increase heart rate and breathing rate, and a number of other physiological effects. This system is constantly active to some degree in order to maintain balance. But what happens when chronic stress and worry, deadlines, difficult coworkers, unexpected alterations to home dynamics due to ailing parents or children now being in a virtual learning model unexpectedly leave you in a constant state of up regulation of the sympathetic nervous system? Are you as familiar with what helps bring us back down to a resting/relaxing state? The vagus nerve, otherwise known as the wandering nerve or Cranial Nerve X, is our body’s off switch for the up regulation of our system brought on by our perceptions of environmental stressors. It provides sensory information from the throat, heart, lungs, and organs and taste sensation behind the tongue. It provides movement functions for muscles in the neck responsible for swallowing and speech. But primarily, it is responsible for the function of the digestive tract, heart rate and respiration. So why does it seem to struggle in its role at times and what can we do to support it?
Chronic stress up-regulates the sympathetic nervous system.
The sympathetic nervous system, which has the benefit of organizing in two long branches of nerves coming directly from multiple levels of the spinal column just lateral to it in what are called ganglia, is able to create an effect on the target tissue quickly and consistently. Unfortunately the parasympathetic nervous system does not have as easy a time bringing us back down because it relies on just the vagus nerve to affect all the same systems. Since the vagus nerve branches off from the spine around the base of the skull, it travels a long and tortuous route to the target organs with lots of opportunities for disruption. Of particular importance are the horizontal fascial planes of the thoracic outlet (horizontal cut through the base of the neck) and respiratory diaphragm (horizontal cut through the base of the ribcage) where restriction across these regions effects blood flow, fluid flow, and nerve conduction from one compartment to the next in the body. A lack of quality vagus nerve signalling (or poorly opposed high sympathetic nervous system activity) can cause a myriad of symptoms from lowered mood (see also our blog on the respiratory diaphragm for more on how lack of mobility in the ribcage and resultant altered breathing patterns can cause symptoms similar to chemical depression), altered digestion/gut health (Also linked closely in the brain to depression. Current research indicates a strong link between gut health and mental health and it is through the vagus nerve that the brain and gut talk to each other), altered urinary frequency and increased UTI risk, and more.
There is good news for your vagus nerve and your ability to calm your system down. Your vagus nerve benefits from a wide range of activities which I am sure that we can collectively agree that we enjoy. These include but are not limited to slow deep breathing, warm hugs, dancing, laughing, gentle prolonged hold stretching (Yay! Myofascial Release!), the post exercise cool down from light activity, and of course Self Myofascial Unwinding.
Sustained pressure myofascial release
Here is a simple activity that you can try at home to calm your nerves and ease your body today. Try it every day for a week to really notice some changes in how quickly you can wind your body down after a long work day, or when the kid’s bedtime routine finally wraps up. If you have the benefit of a craniocradle or occipivot (Perhaps a consideration for those online gift certificate you got as a gift over the holidays) use that, but otherwise put two tennis balls, lacrosse balls, or small playground balls into a sock and tie a knot in the sock so the balls won’t shift. If you don’t have two, you can create a makeshift ball for self care by rolling up some socks or a face towel really tightly and taping it tightly into a ball.
Place the occipivot under the base of the skull and lay on your back on the floor.
Breathe slowly and deeply in and out for 5 minutes while visualizing the spine elongating and melting.
Reach your arms outwards and visualize gently elongating through the finger tips.
You can also visualize the respiratory diaphragm and even the base of the throat as two balloons gently expanding and contracting, potential rolling/shifting or shearing as you gently stretch your arms outwards at whatever angle feels comfortable. Feel free to allow yourself to move in whatever way feels natural. As your 5 minutes pass gently scan your body without judgement for sensations of tension, resistance, or discomfort and imagine that just by your awareness of them, your body now has permission to let those areas soften. When you are finished, enjoy the rest of your day or evening, consider journaling about the experience for a week and see what comes up. As an extra bonus, go find your dog/cat/child/partner or a nice thick pillow and give it a big deep prolonged hug and go watch a comedy!
A hug and a laugh can go a long way to reduce stress
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