4 Ways to Physically Calm Your Nerves

Nerves + the MIND-BODY Connection

Our Massage Therapist, Nicki, is taking over today to share about ways to physically calm your nerves…

Our vagus nerve is the cranial nerve that is responsible for soothing our nervous system in moments of stress. It’s known as the “mind-body connection,” because it runs from our brain down to the bottom of our digestive system (affecting eyes, ears, throat, heart, lungs, and gut). It’s why we have phrases like “there are butterflies in my stomach,” “heartbreak,” or “it makes my skin crawl” when we have strong emotional reactions. Constrictions on the pathway of the vagus nerve prevent the body to calm itself after a stressful situation, and activate the flight/fight/freeze mode. Here are some ways to help physically free u this pathway, and stimulate the vagus nerve to keep you calm and rested:

1. Massage

Massage promotes parasympathetic activity, getting your body out of fight/flight and more in a restful state. There are various vagus nerve points that respond to tactile stimulation (by stretch, pressure, and/or temperature) and stimulate vagal activity, increasing vagal tone. 

• Apply *gentle* circles to the crevice just above the ear canal, or the skin behind your ear by your hairline. The goal is to simply stretch the skin, do not go deeper than this. 

• Foot massage by rotating your ankle, rubbing the bottom of your feet, and gently stretching toes back and forth  

• Gently pressing your tongue to the back of the roof of your mouth where the bone protrudes out

2. Cold exposure

Nerves love ice. Initially, cold exposure increases sympathetic (“fight/fight”) activity, but restful parasympathetic activity is enhanced after the body acclimates to the cold. Here are some ways to incorporate cold exposure to reset your system: 

• Cold showers

• Cold plunges

• Cold water face immersions

• Ice pack on chest/neck

• Holding an ice cube in hands

3. Posture

Having poor posture, such as slouching with rounded shoulders and your head leaning forward, compresses the vagus nerve and lowers the ability to send signals between the body and brain. To prevent this vagal nerve cutoff:

• Take breaks from sitting/lying down for long periods of time to decompress your shoulders, neck, and back 

• Stand up straight, roll shoulders back and down, and try to keep your head leveled

• Rule of thumb: While sitting or standing, your head should be lined above your shoulders, and your shoulders should be lined above your hips

4. Physical activity

As we learned from Elle Woods in Legally Blonde, “Exercise gives you endorphins, endorphins make you happy!” While that is true, physical activity also promotes vagal activity, since the vagus nerve travels through your torso up to your brain. Movement also increases the neurotransmitter GABA, which increases vagal tone. 

• Yoga

• Walking

• Hiking

• Running

• Dancing

The brain and body are in constant communication with each other. Learning the language of the nervous system is the way to hack your neurology and ensure long-lasting body and mind changes that create a 2.0 version of you. As a neuromuscular massage therapist, I can help strengthen this mind-body connection and heal your chronic pain symptoms! Your body is designed to heal itself, my job is to stimulate and guide the body through that process.

Learn more about Nourished Wellness Group’s mind-body approach to healing here!

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