David M. Callahan, Ph.D.
Providing Psychological Services to
Cape Cod and Southeastern Massachusetts
Learning to Relax: The Vagal Brake
Many people suffer from emotional states that are distressing, but are not aware of relatively straightforward methods that can be used in order to reduce one’s level of distress. Our central nervous system is organized around different pathways that very directly affect our emotional states. One of those systems increases our level of agitation and arousal in order to drive protective responses, while other portions of that seems to help us engage in behaviors that are more restorative and calming. Often, when we are distressed, it is more agitating part of our nervous system (known as the sympathetic nervous system) that is activated. If we can learn the physiological mechanisms to turn on the alternate system (the parasympathetic nervous system), which has a slowing effect, we can often increase our sense of calm and relaxation.
Our physiological systems for defense are all wired together. Thus, we often experience simultaneous increases in heart rate, rapid respiration, sweating and muscle tension, all systems that need to be brought on line in order to protect ourselves in situations of threat. This is again the defensive system known as the sympathetic nervous system. However, when we activate the alternate system the impact is more calming (parasympathetic nervous system). Those responses are also wired together. Thus, if we can change one variable in that system, we can typically change the functioning in other areas. Since management of breathing is by far the easiest of those four systems of control, many techniques for breathing have been developed to help increase the involvement of the more common parasympathetic response.
The simplest way to activate this system is to engage in what is known as diaphragmatic breathing. In order to do this effectively, long breaths that involve expansion of the stomach area beneath the rib cage is encouraged. It is important that both the exhalation and inhalation portions of the breath are long, typically gradually increasing as one moves through the cycle. Thus, counting to perhaps two or three on the first cycle of inhalation and exhaling is typical, but then expanding that to larger numbers as one progresses is encouraged. Simple performance of this act will typically reduce the involvement of our sympathetic nervous system and increase parasympathetic involvement, essentially calming our bodies. This can be extremely effective in reducing escalations into anxiety. Use of this very simple breathing technique can be tremendously effective.
There is a popular Anna Nalick song which repeats the refrain “Just breathe.” The wisdom of that song is quite clear when one understands the mechanisms that help us to calm ourselves. There is a part of our central nervous system known as the vagus nerve which regulates our heart rate, essentially serving as a brake pedal for increasing heart rate. This “vagal brake” can be rapidly turned on through the use of this diaphragmatic breathing, resulting in an immediate calming response. Often, when we are stressed, our minds are tricking our body to act as if the world is dangerous. Use of these breathing techniques can help restore a sense of balance and reduce the extent to which we avoid becoming anxious and overwhelmed. In that respect, what happens is Vagus can be very relaxing.
