The Anatomy of Slowing Down

Anecdotal Anatomy

This episode is the second in our two-part series on slowing down. Last week we talked about the ART of slowing down, today is more about the ANATOMY of slowing down (parasympathetic nervous system and vagus nerve).

We have dedicated this month to slowing down, including these two episodes, a free 90-minute DYE (Discover Your Excellence: The Art of Slowing Down) and a two-day retreat designed around slowing down, resetting, and re-storying. We do not declare that we have fully embodied this pace, but that we are in a daily practice to explore all the benefits that result from slowing down.

Instead of providing the time-stamped synopsis of the episode you will find some takeaways from the episode that were originally procured through ChatGPT. We expounded on these topics, using them as springboards, but wanted you to have the source material.

The vagus nerve plays a significant role in soothing and calming us by activating the parasympathetic nervous system, which is responsible for the body's relaxation response. Here are a few ways in which the vagus nerve contributes to soothing and relaxation:

• Regulating heart rate: The vagus nerve helps regulate heart rate by decreasing the heart's electrical activity. This leads to a slower heart rate, promoting a sense of calmness and relaxation.
• Reducing stress hormone production: Activation of the vagus nerve helps inhibit the release of stress hormones, such as cortisol. This reduces the body's stress response and promotes a state of relaxation.
• Enhancing digestion: The vagus nerve stimulates digestive processes by increasing stomach acid secretion, promoting smooth muscle contractions in the digestive tract, and facilitating the release of digestive enzymes. Proper digestion is important for overall well-being and can contribute to a sense of comfort and relaxation.
• Decreasing inflammation: The vagus nerve has anti-inflammatory effects, helping to regulate the body's immune response. By reducing inflammation, the vagus nerve promotes a sense of calmness and well-being.
• Stimulating the release of oxytocin: The vagus nerve is involved in the release of oxytocin, a hormone known as the "bonding hormone" or "love hormone." Oxytocin promotes feelings of relaxation, trust, and social connection, contributing to a soothing effect.
• Activating the "rest and digest" response: The vagus nerve is a key component of the parasympathetic nervous system, which is responsible for the "rest and digest" response. When the vagus nerve is activated, it helps shift the body from a state of stress (sympathetic dominance) to a state of relaxation and restoration (parasympathetic activation).

Overall, the vagus nerve acts as a calming influence on the body by modulating various physiological functions. By engaging in activities that stimulate the vagus nerve, such as deep breathing, meditation, or social connection, we can enhance its soothing effects and promote a state of relaxation.

Slowing down and practicing relaxation techniques can have several benefits on our nervous system. While I don't have access to the internet to provide specific sources, I can certainly list 10 common benefits of slowing down that are often mentioned in scientific literature and popular health sources. Please note that these benefits are general and may vary from person to person:

• Reduced stress: Slowing down activates the relaxation response, helping to decrease stress levels and promote a sense of calmness.
• Improved sleep quality: Relaxation techniques can help regulate the sleep-wake cycle and promote better quality sleep.
• Enhanced mental clarity: By slowing down, you allow your mind to rest and recharge, leading to improved focus and mental clarity.
• Increased self-awareness: Slowing down allows you to tune in to your thoughts, emotions, and physical sensations, fostering greater self-awareness.
• Lower blood pressure: Relaxation techniques, such as deep breathing or meditation, have been shown to help lower blood pressure and reduce the risk of cardiovascular problems.
• Boosted immune function: Chronic stress weakens the immune system, while relaxation techniques have been associated with improved immune function.
• Improved digestion: Slowing down can promote better digestion by reducing stress-related gastrointestinal symptoms and allowing the body to properly process food.
• Reduced muscle tension: Relaxation techniques like progressive muscle relaxation or stretching can help alleviate muscle tension and promote relaxation throughout the body.
• Increased resilience: Regular practice of relaxation techniques can help build resilience and improve your ability to cope with stressful situations.
• Enhanced overall well-being: By slowing down and taking care of your nervous system, you can experience a greater sense of well-being and contentment.

While I cannot provide specific sources, you can find scientific studies and articles related to these benefits by searching on reputable medical and scientific databases such as PubMed, Google Scholar, or academic journals in the fields of psychology, neuroscience, and stress research.

10 ways the vagus nerve can put us into our parasympathetic nervous system

The vagus nerve plays a crucial role in activating the parasympathetic nervous system, also known as the "rest and digest" response. Here are ten ways in which the vagus nerve can help put us into our parasympathetic state:

• Deep diaphragmatic breathing: Engaging in slow, deep breaths stimulates the vagus nerve, leading to a relaxation response and activation of the parasympathetic system.
• Meditation: Practicing mindfulness and meditation techniques have been shown to increase vagal activity, promoting a shift towards the parasympathetic state.
• Cold exposure: Cold showers or immersing the face in cold water can stimulate the vagus nerve, activating the parasympathetic system.
• Singing or chanting: Vocal exercises that involve controlled exhaling, such as singing or chanting, can stimulate the vagus nerve and promote relaxation.
• Yoga: Certain yoga poses, such as forward bends, twists, and inversions, can stimulate the vagus nerve and help activate the parasympathetic system.
• Massage therapy: Gentle, relaxing massage techniques have been found to stimulate the vagus nerve and promote parasympathetic activation.
• Acupuncture: Studies suggest that acupuncture can increase vagal activity and induce a parasympathetic response.
• Laughter: Genuine laughter stimulates the vagus nerve and triggers a cascade of parasympathetic responses, leading to relaxation.
• Practicing gratitude: Expressing gratitude and engaging in positive emotions can enhance vagal activity and shift the nervous system towards the parasympathetic state.
• Social connection: Engaging in meaningful social interactions, such as spending time with loved ones or participating in group activities, activates the vagus nerve and promotes parasympathetic activation.

It's important to note that while these techniques have been associated with vagal activation and parasympathetic response, individual responses may vary. It's always best to find what works best for you and consult with healthcare professionals or experts in specific techniques for personalized guidance.

Mentioned in the Show:

Wim Hof Method

Our Amazing Team:

Judith George - Editor (video & audio)

Keith Kenny - Music

Cindy Fatsis - Photography