Hi again my fellow wild souls! More mind body connection info coming up here. I nerd out pretty hard over this type of thing. I hope you do too because I will never stop! If you have experienced loss and grief then I don’t need to tell you that grief is a complex and multifaceted process that affects us in many ways: cognitively, emotionally, physically, behaviorally and spiritually. One of the ways grief affects our body is through the release of cortisol, a hormone associated with stress. Elevated cortisol levels can have a variety of negative effects on our health, including weakening our immune system, causing anxiety, disrupting our sleep patterns, and increasing our risk of chronic illness.
The good news is, there are ways to decrease cortisol levels and bring a sense of balance back to our physical and emotional selves. One way is through stimulation of the vagus nerve, a cranial nerve that runs from the brain to the abdomen. The vagus nerve plays an important role in regulating our stress response and has been shown to decrease cortisol levels when stimulated.
Below are three simple exercises that you can do daily to stimulate your vagus nerve and decrease cortisol levels. I invite you to try these out and let me know what your experience was like. Did you notice any changes in how you felt physically, emotionally or mentally?
- Deep Breathing. Take a deep breath in through your nose, hold it for a few seconds, and then slowly exhale through your mouth. Repeat this process several times, focusing on deep and slow breaths. There are plenty of breathing exercises and techniques online so find one that you love and use it.
- Humming is a powerful way to stimulate the vagus nerve. Simply take a deep breath and hum, holding the hum for as long as you can before exhaling. Repeat this process several times. I felt so awkward humming at first, but once I experienced it’s calming effects I really got into it. Some incognito places to hum: shower, car, walking alone in nature. Try it out, you might be really surprised, humming really helps me when I’m anxious.
- Singing is a fun and uplifting way to stimulate the vagus nerve. Whether you sing alone or with others, the vibration from singing can stimulate the nerve and help decrease cortisol levels. Same premise as humming. I sing in my car. Loud. Singing along with music you love has the added benefit of enjoyment that comes with hearing your favorite tunes.
Incorporating these exercises into your daily routine can be a small but powerful step in your journey towards healing. By decreasing cortisol levels and regulating the stress response, you can bring a sense of calm and balance back to your physical and emotional self.
It is important to remember that healing from grief is a process and it’s okay to go at your own pace. These exercises are just one small piece of the puzzle and it’s always best to speak with a qualified healthcare professional before starting a new wellness routine. With love and care for your journey, may these exercises bring a sense of peace and comfort to your heart.