Did you know that stress can inhibit the vagus nerve? When we are stressed, we are activating our sympathetic nervous system, our “fight or flight” system.
We can access the sympathetic nervous system through our viscera. We can do specific visceral techniques on ourselves that can down-regulate the sympathetic nervous system so that we can upregulate the vagus nerve, which is the cornerstone of our parasympathetic nervous system, or “rest and digest” system.
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How stress affects our viscera
Stress can affect us in so many ways, but let’s specifically speak to how it affects our viscera.
Stress inhibits or turns down the vagus nerve, which is what innervates our entire digestive tract. If we are stressed, blood flow moves away from the digestive system. If we’re in a sympathetic state, we are not able to digest, assimilate, and even eliminate our food as well as we should.
Additionally, if we have a high vagal tone, then we will have good protective epithelial or gut barrier function. If we are in a constant fight or flight system, then, unfortunately, we don’t have that protective barrier that can contribute to things like leaky gut, IBS, and even inflammatory bowel disease (IBD).
So what can you do about it?
The visceral sympathetic release technique is something you can do on yourself that can downregulate your sympathetic nervous system. You can target the celiac plexus, the superior mesenteric plexus, and the inferior mesenteric plexus, which are all nerve bundles part of this system
While you’re lying down, you want to assess each of these three areas.
- You will start about an inch under the xiphoid process, which is the bone right under your sternum. That is your celiac plexus.
- Then, move down to halfway between your xiphoid process (bottom of your sternum) and your belly button to your superior mesenteric plexus.
- About one inch above your belly button is your inferior mesenteric plexus.
Assess for a temperature, edema, or tenderness in each of these areas. Wherever you notice any kind of restriction, decreased elasticity, swelling, or soreness, then that’s the area you want to address. As with any type of release, you want to have a very gentle approach, especially with the viscera. You are manipulating fascia, which does not need to be aggressive. You want to be very intentional about your technique and your pressure.
This is a great opportunity for you to tune in to your own body and viscera. As you move through the technique, you’ll find the key areas that you want to release and proceed to hold each spot. You can use both fingers, one on top of the other, to sink into the tissue until you feel one of those shifts in what you’re assessing.
Is there a decrease in tenderness? Does it feel like there’s less swelling around the area or is it more elastic?
You can assess for any change in the tissue or does it feel like a sense of relaxation? That could feel like a sigh, swallow, yawn, or just a sense of calmness in your body.
After you perform the technique, reassess to see how that tissue feels. You can reinforce that with diaphragmatic breathing to up-regulate your parasympathetic nervous system even more. This can be a great technique to do before you go to bed or before you eat, especially if you have gut issues.
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Vagus Nerve Hack | Trapezius Twist