Self-made Tranquilizer for Stress
Typically, we are taught in school the heart (and other organs) are responding to “orders” from the brain in the form of neuron signals. What we know now is that not only does the brain communicate with the heart, but the heart also sends messages to the brain. These messages have an effect on brain function – influencing higher cognitive functions such as memory, problem solving, and perception as well as influencing emotion processing.
If stressed or experiencing a “negative” emotion, the heart rhythm pattern would be erratic and disordered. Naturally, this pattern corresponds with neurons with a similar tone limiting our ability to remember things, reason, and make effective decisions. Furthermore, there is reinforcement of the stressful experience embedded into the brain.
In contrast, a pattern of stability and order would create the opposite effect of that listed above. Creating a sense and experience of ease and reinforcing emotional stability and positive feelings. So, a goal of creating coherence by reinforcing those positive feelings and emotional stability benefits the entire body. How we think, feel, act, and perform. I don’t know about you, but I wouldn’t mind a little boost in those areas!
What is HRV? Heart Rate Variability represents the healthy fluctuation in beat-to-beat intervals of a human/animal’s heart rate. The normal variability in heart rate is due to the synergistic action of the two branches of the autonomic nervous system (ANS)—the part of the nervous system that regulates most of the body’s internal functions. The sympathetic nerves act to accelerate heart rate, while the parasympathetic (vagus) nerves slow it down. The sympathetic and parasympathetic branches of the ANS are continually interacting to maintain cardiovascular activity in its optimal range and to permit appropriate reactions to changing external and internal conditions. The analysis of HRV therefore serves as a dynamic window into the function and balance of the autonomic nervous system.
During the inhalation phase of the breathing cycle, the sympathetic nervous system facilitates a brief acceleration of heart rate. During the exhalation phase, the vagus nerve secretes a transmitter substance (ACh) which causes deceleration within beat-to-beat intervals via the parasympathetic nervous system.
Although most clinic research doesn’t always discuss the vagus nerve, it is well established that HRV is an effective way to index vagal tone and gauge the robustness of someone’s physiological ability to counteract SNS driven fight-or-flight stress responses.
I have practiced yoga on and off for about 10 years now. There is always a focus and emphasis on breath and the inhalation/exhalation ratio. Based solely on my life experience, I started to notice a parallel that maybe these centuries-old methods of shifting the breath ratio that often had funky Sanskrit names like “pranayama” could possibly be a way to hack the vagus nerve long before I started studying neurobiology. By increasing the duration of exhale after taking a deep breath, I could trigger my vagus nerve to secrete the stress-busting ACh stuff on demand. Like a self-made tranquilizer to relax the nerves.
So here’s the hack for those of you wanting to maintain Grace under pressure.
Set a timer for 2 minutes. Sit comfortably on the floor or in a chair with your hands rested at your side or in the lap. The breathing cycle begins with a 4 second breath in, followed by an 8 second breath out. So breathe in and count 1-2-3-4 then breathe out 1-2-3-4-5-6-7-8, and repeat. This breath cycle takes 12 seconds which equates to 5 cycles per minute.
Try 2 minutes twice a day this next week and see if you can’t notice an increase in ability to calm the nervous system down.
Namaste friends.
