Is Stress a Result of an Overactive “Fight or Flight” Reaction?
Years ago, I thought “stress” was a convenient excuse, a catch-all diagnosis with poor treatment outcomes. I still agree that we need to treat the immediate symptoms, but I now take a much longer and harder look at the stress in our lives. Chinese medicine teaches that a wide variety of symptoms are branches or the expressions of a limited number of root causes. Dealing with just the symptoms is exhausting and frustrating, but when you find and deal with the “root” many of the symptoms or branches will wither and fade.
Stress, to me, is a “root” cause. We know that stress is the result of an overactive “fight or flight” reaction stemming from the sympathetic nervous system. We also know that the Vagus nerve relies on the parasympathetic or “rest and digest” nervous system which works together with the sympathetic nervous system to attain a healthy balance in our bodies.
Does Stress Create Poor Responsiveness In Autonomic Nervous System?
Researchers think that sustained stress may create poor responsiveness in the Vagus nerve which controls automatic bodily functions. When the sympathetic “fight or flight” response becomes overly engaged as with stress, it does not allow the parasympathetic “rest and digest” to do its job. With little to no “rest and digest,” the Vagus nerve becomes weak. An excess of sympathetic responses may override the parasympathetic system weakening and limiting the Vagus nerves’ ability to control inflammation and pain affecting not only your lungs, but your joints, kidneys, and liver, along with the lining of your vascular system and intestines.
Fortunately, you can indirectly stimulate the parasympathetic response of your Vagus nerve by making a few lifestyle changes. A balanced and fit body should alternate between sympathetic responses and parasympathetic responses with equal effect. You can indirectly stimulate the parasympathetic response in several different ways. These techniques can gently and slowly tonify your Vagus nerve intending to reduce inflammation, and pain while improving your immune system.
1. Taking slow deep breaths, while focusing on a longer, relaxing exhale. Breathe in for a count of 2-4 seconds. Hold your breath for 1-2 seconds. Then breathe out very slowly for 6-8 seconds. Many disciplines such as Medical Qigong and Yoga teach relaxed breathing. Beginning every day with this basic exercise and using relaxed breathing when stressed will eventually help to strengthen your autonomic nervous system along with your immune system while reducing inflammation and pain.
2. The relaxation of a massage focusing on your upper back and the front of your lower legs just below the knees is beneficial. These are areas that branches of the Vagus nerve are closer to the surface of your skin and this stimulation can be beneficial. Foot massages are also a great way to relax and benefit your body.
3. Regular exercise is always beneficial for our bodies. Focus on good posture. Poor posture and muscular imbalance can cause extra pressure on your Vagus nerve irritating it. Dancing in your own home during isolation is a good way to get exercise while lifting spirits and relieving stress. Sing while you are dancing or hum. Humming lifts the soft tissue in the back of your throat which is relaxing.
4. Taking care of your digestion also relieves stress on the Vagus nerve while improving the healthy balance of your body. Probiotics such as yogurt or fermented foods can improve your digestion and bowel movements while benefiting your immune system. Give your digestive tract plenty of time to digest and rest during the evening and night. Avoid excess alcohol and spicy food. Researchers have even found a connection between a healthy gut and improved brain function.
5. Acupuncture and electro-acupuncture are very relaxing. This ancient technique has quicker results that can be focused on specific areas of inflammation. Acupuncture can directly stimulate branches of the Vagus nerve, tonifying, and strengthening your immune system while reducing inflammation and pain.
We are being flooded with information and may not know what to do. Please follow the advice of your medical professionals and state and local authorities. Look to the future, knowing that your immune system is your front line. Take care of it! Treasure it. Make a few simple changes to your daily routine that seem right for your lifestyle. It doesn’t require much time or money, but it does require consistency. These small changes are excellent defensive habits for ANY time.
Take time every day to relax and enjoy your life, eat right, dance, sing and remember…BREATHE!!!
Dr. Mary Sudduth D.A.C.M.,
Please call me with any questions. 832-506-5500
