In 2023, nearly half of U.S. adults felt that stress was negatively impacting their behavior and more than 60% of children reported being overwhelmed and anxious (APA News).
Stress is woven into every aspect of our daily lives: driving in traffic, challenging work environments, stress, and anxiety about the increased costs for food, gas, and basic life essentials.
For over 25 years, the CDC has recommended a minimum of 30 minutes of exercise a day; it's imbedded in our commercials and advertisements for products;
So why are more people feeling more stress now than 30 years ago?
Maybe due to longer work days and the ease of getting fast food instead of cooking at home?
In my years of practicing and learning yoga, I've understood the importance of using postures and meditation to reduce stress.
In the last year, I've had opportunities to learn about the body’s natural ability to calm the nervous system through focused attention on the vagus nerve.
The vagus nerve is the longest nerve of the parasympathetic nervous system (rest and recovery); and is responsible for breathing, digestion, and heart rate. It begins at the brainstem, near the inner ear, passes down the body, and connects to the heart, lungs, liver, stomach, and bladder. It carries information from our brain to our organs and back.
Symptoms of an overstimulated vagus nerve can include acid reflux, nausea and
vomiting, chronic muscle tightness, slow or irregular heartbeat, and dizziness (Cleveland Clinic).
Taking a cold shower, humming, and focusing on breath work are simple daily activities that can tone and stimulate the vagus nerve.
In yoga, breathing is an extremely important focus throughout the practice of the postures and meditation.
For more than 800 years, yogis have studied the ancient texts, Yoga Sutras of Patañjali, to learn about the importance of breathing. In the sutras, there are 8 limbs of yoga, one is the study of Pranayama.
Pranayama can be defined as controlling or suspending breath. Breathing exercises such as the box breath (4-4-4-4) or 4-7-8 breath can be done while seated at your desk, before a big event, or lying down before bed.
To try these exercises, breathe in, hold, breathe out, and hold in an even, slow, and deep cadence.
Breathing techniques are one way to stimulate the vagus nerve, helping to soothe and tone your nervous system and bring your body and mind back to a state of rest.
Peace and love, Chrissy Roll
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