How Physical Therapy Can Help Calm Your Mind and Body
National Physical Therapy Month is Here!
In October, a month dedicated to raising awareness for both Physical Therapy Month and this past World Mental Health Day on October 10th, it’s the perfect time to explore the connection between physical therapy and mental well-being. Stress and anxiety can take a toll on the body, often manifesting as physical tension, pain, or fatigue. While mental health is often discussed in emotional or psychological terms, the role of the body—and how physical therapy can support it—shouldn’t be overlooked.
Physical therapists are uniquely positioned to help individuals manage the physical effects of stress and anxiety. Incorporating relaxation techniques, body awareness, and therapeutic exercises, physical therapy offers a holistic approach to both mental and physical health. In celebration of these important causes this month, let’s dive into how physical therapy can play a key role in stress management and overall well-being.
Understanding the Parasympathetic Nervous System
We’ve all been there when faced with a stressful situation—heavy breathing, a racing heart, and sweaty palms. These are classic signs of being in “fight or flight” mode, a natural reaction controlled by the sympathetic nervous system. It’s a vital survival mechanism, but in today’s world, where stressors seem constant, it can often feel like our nervous system is running in overdrive. So, how do we help our bodies calm down?
Enter the parasympathetic nervous system, also known as the “rest and digest” system. It balances the “fight or flight” response, helping to slow our breathing, steady our heart rate, and promote relaxation. This system works to restore a sense of calm and reduce the physical symptoms of stress.
How the Parasympathetic Nervous System Works
The vagus nerve, the 10th cranial nerve, is the key player in our parasympathetic nervous system. It begins in the brainstem and extends down to the abdomen, influencing vital functions like heart rate, digestion, and breathing. As the primary regulator of the parasympathetic system, the vagus nerve helps the body transition from the “fight or flight” state to “rest and digest.” By slowing the heart rate, lowering blood pressure, and promoting digestion, it calms both the mind and body. Stimulating the vagus nerve is a powerful way to activate this relaxation response, reducing the physical effects of stress and anxiety.
Simple Ways to Activate Your Parasympathetic Nervous System
Because the vagus nerve—derived from the Latin word for “wanderer”—travels through multiple areas of the body, it affects many different functions, from heart rate to digestion. Fortunately, this means there are several effective ways to stimulate the vagus nerve to quickly promote relaxation and reduce anxiety. These techniques are simple, take just a few seconds, and don’t require any special equipment, making them easy to incorporate into your daily routine whenever stress starts to build.
1. Lateral Eye Gaze
Simply move your eyes all the way to the right and hold for a moment, then move them all the way to the left and repeat. This motion activates the vagus nerve through a reflex known as the oculocardiac reflex. This reflex helps reduce heart rate and naturally induces a state of calm. It’s a subtle but effective way to engage your parasympathetic nervous system and reduce stress when you’re feeling anxious.
2. Increase Saliva
Imagine something sour, like a lemon, and allow your mouth to fill with saliva. Once you’ve gathered enough, swallow slowly. This simple action stimulates the vagus nerve, particularly the branches connected to the roof of your mouth (palate), which helps promote relaxation and ease tension. Increasing saliva and swallowing can be a discreet and quick method to shift your body into a more relaxed state.
3. Deep Breathing
Taking slow, deep breaths is one of the most effective ways to engage your parasympathetic nervous system. Focus on inhaling deeply through your nose for a count of four, and then exhale slowly through your mouth for a count of eight. The extended exhale enhances the vagus nerve’s role in regulating the body’s relaxation response, helping to slow your heart rate, lower blood pressure, and reduce feelings of anxiety. Deep breathing can be done anytime, whether you’re at work, home, or on the go.
4. Ear Massage
The vagus nerve has a superficial branch that affects the skin around the ear, making it accessible for stimulation through gentle touch. Using your fingers, softly massage the area behind your ears or around the entrance to your ear canal in a circular motion. This can send signals to the vagus nerve, which in turn helps calm your body and reduce stress levels. It’s a quick and easy technique that can be done discreetly to help relieve tension.
5. Humming
Humming is another simple yet powerful way to stimulate the vagus nerve, as the nerve is connected to the vocal cords. To practice, take a deep breath and, as you exhale, hum a sound like “ohm” or “hum.” The vibrations from humming travel through the vocal cords, activating the vagus nerve and promoting relaxation. It’s a great method to quiet your mind and body, especially when you need a fast, calming effect.
6. Splash Cold Water on Your Face
Splashing cold water on your face triggers the body’s diving reflex, which is a survival mechanism that activates the vagus nerve and slows your heart rate. This reflex promotes a sense of calm and helps to regulate breathing. If you’re feeling overwhelmed or stressed, splashing cold water on your face can provide a quick and effective way to reset your nervous system and help you regain focus.
7. Gargling
Gargling works by stimulating the vagus nerve in two ways: through the vibration of the vocal cords and the sensation of water hitting the palate. Though it’s not something you might do in a public setting, it’s an effective technique to use when you’re in a private space. Gargling for just 30 seconds can help increase vagal tone, promoting a relaxed state and lowering stress levels.
Signs of Vagus Nerve Activation
When practicing these techniques, you may notice signs such as yawning, sighing, increased salivation, or swallowing. These are all indicators that your vagus nerve is being stimulated and that your parasympathetic nervous system is taking charge. Even if you don’t experience these signs, you should still feel calmer after performing these exercises.
The next time you’re feeling stressed—whether it’s due to a busy commute, tight deadlines, or gearing up for a workout—try one of these simple vagus nerve stimulation techniques. They’re quick, easy, and can bring a much-needed sense of calm to your day.
How Physical Therapy Can Help
Physical therapy can play a vital role in managing stress and anxiety. By working with a licensed physical therapist, you can learn specific techniques and exercises that help activate the parasympathetic nervous system. Therapists often incorporate breathing exercises, mindfulness, and gentle stretches to reduce stress and promote relaxation. In addition to these hands-on techniques, physical therapy can improve overall physical health, which in turn supports mental well-being.
Find Clarity with Twin Boro
At Twin Boro Physical Therapy, we go beyond just exercises. Our team specializes in helping you manage stress and anxiety through targeted therapies, including body-awareness techniques and personalized treatments that activate your parasympathetic nervous system. Whether you’re dealing with muscle tension, chronic pain, or just need help calming your nervous system, we’re ready to provide personalized care that addresses both your physical and mental well-being.
Let our experienced therapists provide the care and support you need to feel your best— both physically and mentally. Schedule an appointment with us today!