The vagus nerve is the longest cranial nerve. It is nicknamed “the wandering nerve” as it weaves from the brain stem to the pelvic floor without being connected to the spinal cord. Also called cranial nerve X, it plays a huge role in the Parasympathetic Response… the state of feeling relaxed, engaged, creative, able to socialise and connect with others, and feeling like all is well in our being.
In perimenopause, the hormone ratios in our bodies begin to change, and in menopause, oestrogen, progesterone and testosterone can flat-line. In both cases, you may experience more fight-or-flight activity and less rest-and-digest activity. The hormone that supports positive vagal-tone, oestrogen, depletes. These changes can be extremely difficult for many of us, physically, emotionally, and can affect our self-esteem, work, and relationships.
Fortunately today women are able to access the hormonal support of HRT. However, there are things that we can do holistically to turn off the stress response caused by changing hormones, and turn on the rest and relax response. A powerful way to do this is by turning on the parasympathetic response by stimulating the vagus nerve, when oestrogen is no longer able to be a main vagal-toning source...
When we sing, we use the pre-laryngeal branch of the ventral vagus nerve to control our vocal-chords. The signal sent back and forth from vocal-chords to nerve when we sing, activates a parasympathetic response; bringing calm, wellbeing, better sleep, lower anxiety, better regulation. The singing, coupled with the mindfulness and breathwork exercises that I incorporate into the sessions support positive vagal function, and overall wellbeing, in a landscape where changing hormones can be a challenge (- to put it mildly!).
Here are some of my favourites gentle and enjoyable techniques:
· Breathwork
· Singing
· Meditation
· Stretching, Shaking
· Poly-vagal specific exercises
· Humming, Gargling
· Laughing
· Expression of emotion
If you would like to find out more, or try a session to feel the difference in your wellbeing... please do get in touch.
Wellness, voice & light,
Jodie x