12 ways to hack your own nervous system

This week on the Fusion Therapeutic Coaching Diploma programme, we were looking at the CBT model and its role in coaching.

‘Change the thought, change the feeling’ is the accepted CBT mantra and there’s no doubt that managing our internal dialogue can have a really beneficial effect on our wellbeing.

However, long before Polyvagal Theory was a thing, I used to explain to Diploma students that incoming information from the environment hits the emotional brain centres milliseconds before the thinking part of the brain… and there’s a very good reason for this.

The human brain has the role of protecting the organism (the body) and, to do so, is constantly checking the environment for signs of danger. If there is danger, the sympathetic nervous system will ensure fight or flight is engaged (there is no time for thought). If the environment is safe, the social brain will take over.

The problem is, dependant on the internalised?map we use to navigate the world; we can make mistakes based on assumptions derived from the core beliefs we developed in childhood. Hence, the person who experienced adverse childhood events (ACE s) may have a core belief that the world is not a safe place.

The assumptions that arise from that might be that they must remain vigilant to danger. The consequent negative automatic thought (NAT ) might be ‘Don’t trust anyone.’ In this way, the autonomic nervous system stays on high alert because it thinks it needs to protect you. You are jumpy, distrustful, on edge and tired… because constant hyper-vigilance is very tiring. Fight or flight is meant for emergency use and is definitely not the way to live a comfortable life.

Me and my driving I

’m a nervous driver.

In this Saturday’s work shop, I was able to trace my nervousness back to its roots, probably because I had just received a speeding ticket and was thinking about my driving:) I have limited vision in one of my eyes.

From childhood my father told me never to drive as he thought I would not be safe on the road. I believed him of course and did not take driving lessons until, in my twenties,?I landed a great job with a company car. When I told my prospective employer about my lack of driving ability, he was pragmatic. ‘Well you’ll just have to learn…and quick!’ he said.

So, with one month to go, I bought an old banger from a friend and roped in everyone I knew to sit alongside me as I drove around the Bedfordshire countryside every evening after work and every weekend too. I had two formal driving lessons as money was tight.

One month later, having booked a cancellation, I took my driving test and passed first time. The driving instructor told me if all of his students were like me he would go out of business! In 40 years, I have never had any knocks that were my fault. Yet still I am a nervous driver because, I now realise, of the core belief handed down to me by my father that I should not be on the road and more specifically ‘I am not safe’ to be on the road.

What to do about self limiting beliefs

Once you’ve unearthed these kinds of self limiting beliefs, there are a couple of things you can do.

You can try an inside-out intervention like REWIND to interrupt the original pattern or you can use some of the outside-in techniques that have emerged from Polyvagal Theory to hack your over-stimulated, hyper-vigilant autonomic nervous system (ANS ).

Yes, these days we can all regulate our own vagal tone and it’s incredibly easy to do.

The Ventral Vagal System

The vagus nerve , a crucial part of the parasympathetic nervous system, plays a key role in regulating bodily functions. It's responsible for managing our heart rate, digestion, and even influencing our emotional state. Vagal tone refers to the activity level of the vagus nerve. Higher vagal tone indicates a more responsive and robust parasympathetic nervous system associated with better emotional regulation, stress resilience, and overall health. Poor vagal tone can contribute to anxiety, digestive issues, and inflammatory conditions. Vagal toning exercises aim to stimulate the vagus nerve.

So, engaging in activities that promote vagal tone can improve overall well-being. Here are 12?you can try:

12 ways to hack your own nervous system

#1 Ear Stimulation Gentle stimulation of the ear, particularly the concha ; with gentle massage will activate the vagus nerve. This stimulation triggers a parasympathetic response, promoting relaxation and reducing stress. ?

#2 Singing, Chanting, Humming, and Gargling ?

All of these activities produce vibrations that stimulate the nerves in the throat, including the vagus nerve. These vocal activities can increase heart rate variability (HRV ) which is also associated with?healthier vagal tone.

#3 Cold Water Exposure Brief exposure to cold water, like splashing your face or taking a cold shower, can activate the vagus nerve. The shock of cold water triggers a 'diving reflex,' slowing down the heart rate and inducing a calming effect.

#4 Deep Breathing and Diaphragmatic Breathing Practicing deep, slow breathing from the diaphragm using techniques such as 7-11 or resonant 4-6 breathing encourages relaxation and stronger vagal tone.

#5 Laughter and Social Connection Laughter and social interactions have been linked to improved vagal tone. Engaging in genuine laughter and fostering positive social connections can stimulate the vagus nerve, promoting relaxation and overall well-being.

#6 Physical Exercise Regular physical activity, especially moderate-intensity exercises like walking, jogging, or cycling, can enhance vagal tone. It's believed that regular exercise positively influences the parasympathetic nervous system. ?

#7 Shaking Shaking for 5-15 minutes calms your body down. It activates the parasympathetic nervous system and signals the brain to calm, relax and let go. Shaking also activates the lymphatic system which helps eliminate toxins. It's simple to do, you just bend your knees slightly and loosen your arms, then shake!

#8 Probiotics Probiotics also help improve vagal tone by increasing healthy bacteria within your gut that help regulate stress responses. There are many probiotic-rich food sources like sauerkraut, kimchi, and yogurt, or you can take a supplement.

#9 Omega-3s I've taken a supplement for years but eating foods high in omega-3s, like salmon or flax seeds, can also improve activity on this crucial nerve, as omega-3s have been shown to reduce inflammation. Interestingly, omega-3s can also improve communication between the gut and brain, further supporting better vagal tone.

#10 Massage Massage therapy has been found to positively affect increasing activity along the vagus nerve. At the same time, physical exercise and movement help release endorphins that can help improve mental clarity and mood.

#11 Socialising and Laughing Socialising and having a laugh with friends is another valuable way of stimulating this critical cranial nerve as it sends signals back up from various organs in our belly and chest region to our brain, improving communication between these two parts of our body.

#12 Tens stimulation A Tens device sends a gentle electrical current through the vagus nerve through neuromodulation. The current targets the vagus nerve via the ear with a special ear clip? ?

Be calm

Apart from making you (and me) a calmer driver, there are so many benefits for?making vagal toning a part of your life. By including some or all of these exercises into your daily routine, you can make real improvements?to your vagal tone which will?balance your nervous system, improve your stress response, your digestion, your sleep and so much more.

The?greater understanding now emerging from the new brain sciences is giving us an ever increasing toolbox of mind, body and life management skills but they only work if we use them. And regularity of practice, as ever, is the key...

If you want to raise your skills to the next level, take a look at the Fusion Therapeutic Coaching programmes here

There is a waiting list for?the?spring 2024 Diploma but ?there is no waiting list?for the NCFE customised distance learning Therapeutic Coaching Skills Certificate. You can follow this?link ?for immediate?purchase of your Skills Workbook for just ￡455.