How Physical Therapy Can Help Manage Stress and Anxiety
Let’s Bring Awareness!
October is not just a month for cozy sweaters and pumpkin-flavored treats; it’s also a time to shine a light on crucial health topics like Physical Therapy Month and this past World Mental Health Day on October 10th. This month serves as a reminder of the importance of mental well-being and the often-overlooked physical aspects that contribute to it. Stress and anxiety are prevalent in today’s fast-paced world, leading to both emotional distress and physical symptoms.
Physical therapy offers an effective pathway to address these issues. By employing techniques that target both the mind and body, physical therapists can help individuals manage stress and anxiety, fostering resilience and enhancing overall health. As we honor the significance of mental health this month, let’s explore how physical therapy can be a vital tool in our journey towards balance and wellness.
Your Parasympathetic Nervous System
Heavy breathing, heart racing, sweaty palms: everybody knows the sensations we feel when we are in “fight or flight” mode. This mode, caused by the activation of the sympathetic nervous system, is a crucial survival mechanism that humans have always used in dangerous situations. However, with the multitude of stressors and deadlines we deal with daily, sometimes our sympathetic nervous system is on too high a level and for too long. So, how do we manage this?
That’s where the parasympathetic nervous system comes into play. Our “rest and digest” system, the parasympathetic nervous system, is the yin to the sympathetic nervous system’s yang. When it’s on, our breathing is slow and deep, our heart rate is at a comfortable pace, and our digestive system is working smoothly, feeling a sense of calm.
How Your Parasympathetic Nervous System Works
The main actor of our parasympathetic nervous system is the vagus nerve, the 10th cranial nerve that starts in the brainstem and travels all the way down into the abdomen. This nerve influences key functions such as heart rate, digestion, and respiratory rate. As the driver of the parasympathetic nervous system, the vagus nerve helps shift the body out of the “fight or flight” response by slowing the heart rate, lowering blood pressure, and promoting digestion. Stimulating the vagus nerve is a highly effective way to increase our “rest and digest” response, leading to a sense of calm and reducing the physical symptoms of stress and anxiety.
How to Activate Your Parasympathetic Nervous System
The vagus nerve—aptly named from the Latin word for “wanderer”—reaches many parts of the body, from the brainstem to the abdomen. Because of its wide reach, there are multiple ways to stimulate this nerve and activate your body’s natural relaxation response. By engaging the vagus nerve, you can quickly calm your nervous system and ease stress. These simple techniques take just a few moments and require no special equipment, making them easy to practice anytime, anywhere.
Lateral eye gaze
With just your eyes look all the way to the right, then all the way to the left, and repeat. The tension on our eye muscles activates the vagus nerve through a reflex, the oculocardiac reflex, decreasing our heart rate and increasing our calm.
Salivating
Yes, you read that right; increasing saliva in the mouth and swallowing it actually activates the vagus nerve via its branches that innervate the palate. Simply think of a juicy lemon, allow the saliva to gather in your mouth, and swallow.
Deep breathing
The exhalation of the breath is the parasympathetic nervous system’s role in breathing, so deep breathing with an extended exhale increases our “rest and digest” activation. Breathe in for a count of 4, and slowly breathe out for a count of 8.
Ear massage
The most superficial branch of the vagus nerve supplies the skin in and around the ear, so massaging the ear can activate it. Using one or two fingers, gently massage in a circular motion the skin behind the ear or in the entrance to the ear canal.
Humming
The vagus nerve innervates the vocal cords, and humming sends vibrations through the vocal cords thus stimulating the vagus nerve. Take a deep breath in, and on the exhale slowly hum the sound “ohm” or “hum”.
Cold water on the face
Have you ever seen a character in a tense part of a movie run into the bathroom to splash water on their face? It turns out they aren’t only doing that for dramatic effect; cold water on the face activates the human dive reflex, a reflex that causes an increase in vagus nerve activation and a decrease in heart rate.
Gargling
Maybe not the best technique to use in public but gargling combines activation of the vagus nerve via water hitting the palate and via the sound we make to gargle vibrating the vocal cords. A two for one!
What to Expect
When doing these techniques, you may notice yourself yawning, sighing, salivating more, or swallowing; these are all actually signs that your vagus nerve is being stimulated. Do not worry if you don’t experience any of these as it doesn’t mean the stimulation isn’t working. Even without these signs, you will likely still feel a sense of calm and a decrease in anxiety from the parasympathetic nervous system taking over.
So next time you’re stuck in traffic, on hold with customer service, or apprehensive about a new exercise, try some of these vagus nerve stimulation techniques and give your body some well-deserved rest and relaxation!
Balance It All with Willow Grove
At Willow Grove Physical Therapy, we understand that managing stress and anxiety can feel overwhelming, especially when it takes a toll on your body. Our team of dedicated physical therapists is here to support you every step of the way. Whether you need guidance on managing your body’s stress response or specialized treatment for vestibular issues, we’re ready to provide the personalized care you deserve. If stress, anxiety, or physical discomfort are holding you back, let Willow Grove be your partner in achieving overall well-being!
Take the steps towards a healthier you and schedule an appointment today!
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Written By:
Ariel Olsher, SPT, Arcadia 2024
References:
- Al Haddad H, Laursen PB, Ahmaidi S, Buchheit M. Influence of cold water face immersion on post-exercise parasympathetic reactivation. Eur J Appl Physiol. 2010;108(3):599-606. doi:10.1007/s00421-009-1253-9
- Bora V, Sood G, Dunville LM, Kramer J. Oculocardiac Reflex. In: StatPearls. Treasure Island (FL): StatPearls Publishing; May 7, 2024. doi:10.1053/j.sult.2022.11.003
- Smith G, Morgans A, Taylor DM, Cameron P. Use of the human dive reflex for the management of supraventricular tachycardia: a review of the literature. Emerg Med J. 2012;29(8):611-616. doi:10.1136/emermed-2011-200877
- Yuen AW, Sander JW. Can natural ways to stimulate the vagus nerve improve seizure control?. Epilepsy Behav. 2017;67:105-110. doi:10.1016/j.yebeh.2016.10.039
- https://www.kenhub.com/en/library/anatomy/the-vagus-nerve
