Ways of relaxation and stress management are of interest because they enable people to manage their health and image of daily life. A threat to the health of people around the world is excess stress. It is worthwhile to learn about natural regulatory mechanisms and consciously use them to not let stress negatively affect our health and lives.
Nerves on edge
Although we have regulatory mechanisms that keep us alive and healthy, it is useful to acquire the knowledge and practical skills to consciously take control of the body. This is especially important in emergency situations. If we wish to live a long healthy life, it is necessary to lean into the handling of the body and how to take control of its condition. Excessive stress is a threat to human health, as it depletes the body’s resources, promotes inflammatory processes, weakens immunity and regenerative processes. Responsible for the body’s stress reactions is the sympathetic (sympathetic) nervous system, which is that part of the autonomic nervous system (AUN). The sympathetic nervous system has an excitatory effect and is easily and quickly activated in response to stressors. The thing is that the sympathetic nervous system excites intensely not only in life-threatening situations. Repeated excitation of the sympathetic nervous system manifests itself in unpleasant complaints from the body and psyche. The effects of prolonged stress can include cardiovascular problems, including hypertension, increased risk of heart attack and stroke, digestive problems, inflammation from excess cortisol, metabolic disorders headed by obesity and diabetes, and mental and emotional problems like depression and anxiety disorders. How do we keep the nerves of the sympathetic nervous system in check? By activating the second part of the autonomic nervous system responsible for rest and regeneration of the body.
Vagus nerve
The vagus nerve (Latin: nervus vagus) is the 10th and longest cranial nerve with an extensive range. This nerve is the axis of the parasympathetic (parasympathetic) inhibitory system. It begins in the medulla oblongata and travels through the neck, thorax and abdominal cavity. The nerve has numerous branches that penetrate into the structures and organs of the aforementioned areas of the body, including the pharynx, larynx, trachea, esophagus, heart, bronchi, stomach and intestines. The predominant part of the fibers of the vagus nerve, as much as 70-80%, are afferent fibers, i.e. those that carry information from the body to the brain. A smaller part is made up of efferent fibers responsible for conducting impulses downward, from the brain to the organs. Accurately collecting information from various internal organs and transmitting it to the brain makes it possible to adjust the work of the organs backwards, adequately to the situation. Receiving signals is made possible by receptors that are sensitive to various stimuli, such as the degree of stretching of organ walls. We will notice that after eating a meal, so filling the stomach with food, that we feel a pleasant relaxation. This is a sign that the vagus nerve has been activated via the mechanoreceptors. We don’t have to resort to the strategy of filling the stomach with food to put ourselves in a state of blissful relaxation. We can fill the respiratory system with air and thus activate the vagus nerve, since the respiratory system also contains stretch-sensitive receptors.Breathing is an effective form of activating the vagus nerve also through other receptors, such as those sensitive to changes in pressure (baroreceptors) and chemical changes in blood composition (chemoreceptors). By consciously breathing, we can initiate the relaxation process and invite the vagus nerve into pro-relaxation activity. Thanks to the flow of impulses in the vagus nerve, the desired reaction will be triggered in organs over which we have no direct control. Among other things, due to acetylcholine, the main neurotransmitter of the parasympathetic nervous system, released at the vagus nerve endings, the heart rate slows down and digestive processes are regulated. The vagus nerve mediates the extinction of stress, so it is worth ensuring that this nerve is active to a sufficient degree.
Breathing
Adequate breathing is an activity that we can control and immediately implement to calm us down. The clou of the issue of relaxation through activation of the vagus nerve in breathing sessions lies in the fact that we have the ability to induce a state of relaxation really on cue. By breathing appropriately, we can promote relaxation. Conducting the breath in a controlled manner aids in maintaining nervous balance and counteracts excessive activity of the sympathetic nervous system, which tends to dominate. When taking in air, on a deep inhalation, the diaphragm lowers, so that the inertness of the lungs is increased. Involving the diaphragm in breathing changes the pressure in the abdominal cavity and puts pressure on the intestines (which has a good effect on digestive processes). In addition, diaphragmatic breathing promotes blood circulation. The key to relaxation breathing is the prolonged exhalation phase. Information about the change in pressure, the change in lung volume and the change in the carbon dioxide content of the blood, travels to the brain. The brain interprets these signals as typical of a state of rest and sends information to the organs that they are to operate in this mode. Breathing is not the only way to activate the vagus nerve, it can be: singing, humming, physical exercise, movement, massage, yawning, laughing, slow chewing and even gargle. But breathing has quite a few advantages – it’s accessible, discreet, so it can be used anywhere and in a variety of circumstances. Inducing relaxation through breathing is the easiest way to achieve calmness in body and mind.
VR TierOne GO
Breathing to protect the metabolic needs of the body happens automatically, but stress-reducing breathing requires some practice and professional support. The natural ability to cope with stress needs to be discovered and developed through regular training. The VR TierOne GO is a device to help train relaxation breathing. The VR TierOne GO goggles contain VR videos to activate the vagus nerve in breathing sessions, mindfulness practice and meditation under optimal conditions. The audiovisual content of the spherical videos helps you get out of stress. Stress management through breathing works to prevent physical and mental health disorders. VR TierOne GO breathing sessions led by a virtual guide allow you to work with your breath properly. The duration of a breathing session using VR is 10 minutes. Breathing sessions that are too long can cause unwanted symptoms such as feeling weak. That’s why it’s a good idea to start breathing practices that activate the vagus nerve with the help of a guide and visual aids to help maintain the breathing rhythm. Learning to use breathing for relaxation purposes with say, can be done with the VR TierOne GO goggles. Breathing training not only has an immediate calming effect, but also long-term benefits for health and well-being. In a state of relaxation, blood vessels dilate, resulting in increased blood flow, including to the brain. This means that cognitive functions operate more efficiently in a relaxed state. Controlling the breath increases self-awareness, awareness of the body and one’s own needs, and there is a growing sense of control over the situation. When we are rested, we make more informed decisions and choices that will serve a long life in good mental and physical health.
