“Perceived danger and actual danger get the same response from your body.” - Dr. Emily Kostelnik

I'm All Nerves

I will try my best to explain the nervous system in the simplest way possible so you don't fall asleep like you would in a high school science class. This network of nerves control how you think, feel, see, speak and move and a number of automatic functions like cough, sneeze and sweat. It is the connection between what is happening inside and outside of your body and dictates how to respond. It consists of 2 systems:

1. Central Nervous System (CNS): made up of your brain and spinal cord; the brain interprets signals coming from the nerves throughout the body and responds accordingly

2. Peripheral Nervous System (PNS): a network of nerves that branch out from the brain and spinal cord that regulate different parts of the body; it's 2 branches are:

1) Somatic Nervous System: controls voluntary movements

2) Autonomic Nervous System: regulates the involuntary functions of your internal organs such as: blood pressure, heart and breathing rates, body temperature, digestion, metabolism, production of bodily fluids, urination, defecation and sexual response; it's 2 branches are:

1. Sympathetic Nervous System: "fight or flight" in response to stress or danger

2. Parasympathetic Nervous System: "rest, relax, and digest" in ordinary situations

Let's focus our attention on the Autonomic System and it's branches so you can better understand why we react to stress the way we do and ways to combat it.

Danger!

When you are in a dangerous situation, like being chased by a bear, your body shifts gears into survival mode called the “fight or flight” response, thanks to your autonomic nervous system. The following changes take place: pupils dilate to better see the bear, bronchioles in the lungs dilate to increase oxygenation, blood pressure and heart rate increase to bring blood and oxygen to the major muscle groups so you can run fast, sweating increases, and functions that are not needed decrease such as urinary and bowel function. 

But what if the dangerous situation wasn't being chased by a bear but going through a break up, meeting a deadline for a work project or experiencing vertigo from a vestibular disorder? Perceived danger and actual danger get the same response from your body. In addition to the responses above, cortisol, a stress hormone, and adrenaline, is released by your adrenal glands. Normal levels of cortisol are important in regulating stress levels, metabolism, inflammation, blood pressure and blood sugar. But chronically high levels can cause health problems, including: heart disease, heart attack, stroke, digestive problems, weight gain, sleep problems, pain, cognitive problems, depression, anxiety, headache and dizziness. This is why it is important to learn how to manage stress and anxiety.

Tips for Breaking the Dizzy-Anxious-Dizzy Cycle

So if you have chronic stress and live in “fight or flight” mode most of the time, it would make sense to learn how to tap into the parasympathetic system’s “rest, relax and digest” mode. Having a vestibular disorder can be quite anxiety-producing. My patients report a fear of falling, inability to work, inability to care for themselves or their family members, fear that life will never return to normal. Even though there is no bear in sight, these patients feel the same responses in their bodies but have no reason to run. One way to access the parasympathetic nervous system is through vagus nerve exercises. The vagus nerve starts deep in your belly and travels up through the center of your body, along your neck, near your ears and to your brain. Here are a few tips to try next time you are stressed, anxious or want to break the dizzy-anxious-dizzy cycle.

1. Breath Work:

   • Diaphragmatic breathing (belly breathing): pretend you have a balloon in your belly and when you take in a deep breath for a count of 4, imagine you are filling the balloon with air, pause and exhale for a count of 4. Once you get used to this, try exhaling longer, eventually trying to double the length of the exhalation. Repeat for at least 1 minute or as long as you need to feel relaxed.

   • 5 Finger breathing: trace your index finger along the fingers of your opposite hand, inhaling on the ascent and exhaling on the descent. Try to exhale twice as long as the inhale (i.e. in for 3 and out for 6 or in for 4 and out for 8). Repeat for at least 1 minute or as long as you need to feel relaxed.

   • Left nasal yoga breathing: place a finger on your right nostril and occlude it, breathe only through your left nostril. Repeat for at least 1 minute or as long as you need to feel relaxed.

2. Vibration of the vagus nerve: humming, singing, gargling, “om”ing, laughing

3. Acupressure massage: self-massage in front of and behind the ears, earlobes, or 3 fingers below the wrist. Or better yet, ask someone for a head, neck or foot massage!

4. Cold shower, splashing cold water on your face, or cold water immersion (forehead, eyes and ⅔ of cheek into a bowl of ice water for 10-15 seconds); this activates the diving reflex and slows down your heart rate and breathing

5. Emotional Freedom Technique (EFT): it is referred to as "tapping" or psychological acupressure and has been used to treat people with anxiety, post-traumatic stress disorder (PTSD) and pain; it focuses on tapping meridian points to restore balance to your body's energy; try the Tapping Solutions app for guided meditations or if you don't have time, cross your hands across the top of your chest like a butterfly and alternate tapping each hand on the opposite sides of your chest. Repeat for at least 1 minute or as long as you need to feel relaxed.

6. Movement/Exercise: choose an activity you enjoy to release those "feel good" hormones!

7. Good nutrition: eating a balanced diet, pre and probiotics, and fiber

8. Other: positive affirmations, positive social connections, laying on your right side, sun exposure/being in nature

Hopefully you found this information helpful and learned a few tools to use next time you are feeling stressed, anxious or dizzy. Reach out to Balance Solutions Rehab for a free discovery call or to schedule an appointment.