From Fear to Freedom: Taming Panic Attacks with the Vagus Nerve.
As a Therapist, I have encountered countless clients who struggle with panic attacks; I struggle with them myself. These debilitating episodes stem from the mind's fear of the symptoms that arise from our fight, flight or freeze responses. Panic attacks are overreactions to perceived threats, leading people to fear the feeling of fear itself. Fortunately, there is a solution to this problem, which lies in our understanding of the Vagus nerve.
Understanding Panic Attacks and the Vagus Nerve: Panic attacks can feel scary and uncomfortable, but it is essential to remember that anxiety and panic won't harm you. They usually resolve within 10 minutes, and you can help them pass more quickly by ceasing the struggle against them. The key to overcoming panic attacks lies in putting the brakes on the sympathetic nervous system and activating the Vagus nerve, which controls the parasympathetic nervous system.
The Vagus nerve is the longest in our body, regulating essential functions such as heart rate, lung function, and swallowing ability. It also has a significant impact on our mental health. Stimulating the Vagus nerve has been shown to reduce stress, anxiety, and even symptoms of PTSD. By doing so, we can stop panic attacks in their tracks.
Methods for Stimulating the Vagus Nerve: Several methods stimulate the Vagus nerve and restore your sense of calm during a panic attack. Here are a few strategies that you can implement:
Cold Shock: Expose your face or body to cold water, such as filling your sink with cold water or starting a cold shower. This exposure can slow your heart rate by 25% and help break a panic attack by activating the Vagus nerve.
Vagus Nerve Massage: Gently massage your trapezius muscle, the sides of your neck, and the area behind your ear to stimulate the Vagus nerve. Be gentle and repeat the massage for about three minutes.
Voice Activation: Sing, gargle, or hum to activate the Vagus nerve, connected to your vocal cords and the muscles in the back of your throat.
Diaphragmatic Breathing: Practice chest-still, belly breathing, where you exaggerate your belly's movement while inhaling and exhaling. This technique helps increase lung capacity and provide more oxygen to your brain.
Probiotics: Consume probiotic-rich foods like kimchi, sauerkraut, or kombucha to improve brain function and promote a healthy gut. These foods have been shown to affect GABA receptors, reducing stress hormones positively.
Sleep on Your Right Side: Research has shown that sleeping or lying on your right side can activate the Vagus nerve. Try to make this position more comfortable to help stimulate the Vagus nerve while you sleep.
Understanding the relationship between panic attacks and the Vagus nerve, we can develop effective strategies to address and alleviate these episodes. Incorporating these techniques into your daily life can help you regain control over your anxiety and improve your mental health. If you continue to struggle with panic attacks, seeking professional help from a mental health professional to develop a comprehensive treatment plan tailored to your needs is essential.