EMDR Resourcing Skills: Stimulating the Vagus Nerve for a Regulated Nervous System
Understanding the Ventral Vagal Nervous System
In our fast-paced and hectic world, stress and anxiety are unfortunately endemic to life. Our body’s natural response to stressors is governed by our autonomic nervous system, which consists of the sympathetic and parasympathetic branches. You may have heard this before: Our nervous systems and biology were originally designed to keep our ancient ancestors safe from immediate danger, like saber-toothed tigers, in a highly effective and very simple way. Our “fight or flight” responses kick in (also called the “sympathetic” response) to help us fight or run from our predators, and yet, in our world of neverending emails, traffic, financial stress, and news cycles, our sympathetic nervous system responses are maxed out.
This is where EMDR’s (Eye Movement Desensitization and Reprocessing, a trauma therapy modality) practical tips and tricks for regulating a stressed-out nervous system come in.
Within the intricate system of our nervous system lies the vagus nerve, a complex and extensive nerve responsible for regulating various vital functions, such as heart rate, digestion, and respiratory rate. Alongside the vagus nerve, the ventral vagal pathway plays a pivotal role in promoting feelings of safety, connection, and relaxation. As EMDR and trauma therapists, we believe that understanding the connection between the vagus nerve and the ventral vagal pathway can offer valuable insights into managing stress and enhancing well-being.
Returning to a ventral vagal nervous system (VVNS) response, often associated with feelings of safety and connection, is crucial for reducing stress and promoting overall well-being. By stimulating the vagus nerve, we activate our VVNS, which helps us come back into a soothed and relaxed state. The VVNS is a specific functional component of the vagus nerve that regulates our social engagement system, helping us navigate our interactions with the world more effectively. It acts as a counterbalance to the sympathetic nervous system's fight or flight response and the dorsal vagal pathway's freeze or shutdown response (the “parasympathetic” response), promoting a state of calm and balance in the body.
Try These EMDR Therapy Tricks at Home!
So, how can we shift from a sympathetic or dorsal response to a ventral vagal state (aka soothed and relaxed)? Here are some practical tips to help you activate your VVNS and foster a sense of safety and connection based on EMDR phase two resourcing skills:
Deep Breathing
Slow, deep breaths can activate the vagus nerve and stimulate the VVNS. Try inhaling deeply through your nose for a count of four, holding for seven counts, and exhaling slowly through your mouth for a count of eight. EMDR sessions often utilize the breath in this way to shift into a resourced and regulated state before, during, or after working through traumatic memories.
Mindfulness and Meditation
Practicing mindfulness and meditation can help you become more aware of your body and thoughts. A popular exercise in EMDR phase two is called “Calm Place.” Try visualizing a place in your mind’s eye that feels calm and comfortable. Engage your five senses to feel your calm place.
Progressive Muscle Relaxation
Tensing and relaxing different muscle groups in your body can help release tension and promote relaxation. Start from your toes and work your way up to your head, focusing on each muscle group for a few seconds before moving on.
Social Connection
Engaging in positive social interactions can activate the VVNS. Talk to a friend, family member, or loved one, or even engage in activities that involve group interactions, like team sports or group classes. In an EMDR therapy session, your therapist may invite you to imagine your loved ones around you as allies. Even using the power of imagination and visualization is shown to have a positive impact on our biology.
Physical Activity
Regular exercise can help regulate your nervous system and promote a balanced state. Even a short walk or some stretching can be beneficial.
Mindful Eating
Paying attention to your eating habits and choosing nourishing foods can support your overall well-being and help regulate your nervous system. Eating a balanced diet rich in fruits, vegetables, whole grains, and lean proteins can provide your body with the nutrients it needs to function optimally.
Limit Caffeine and Alcohol
Both caffeine and alcohol can stimulate the sympathetic nervous system, making it harder to achieve a VVNS response. Limiting or avoiding these substances may help promote a more balanced state and enhance your body's ability to respond to stress effectively.
Learn More
At Sona Collective, we have found that understanding the role of the vagus nerve and ventral vagal pathway in regulating the body’s response to stress and safety cues is empowering for our clients. By incorporating these tips and practices into your daily routine, you can foster a stronger VVNS response, reduce stress, and promote overall well-being. While there is a lot you can do on your own at home, if you are interested in taking your trauma healing a notch deeper, our team of skilled EMDR trauma therapists is here to help.
If you would like to learn more about achieving a balanced and regulated nervous system through resourcing skills, EMDR trauma therapy, and even ketamine-assisted therapy, feel free to reach out to schedule a complimentary consultation call.