Medically Reviewed by Dr Jyothi Shenoy, MD, Written by Kaye Smith, PhD
So, are you a nervous Nellie? Do you find yourself worrying about what the future may bring? Do you feel jittery and on edge? Has this issue gotten worse now that you are in menopause? If so, you are not alone.
Here’s a revealing fact: anxiety disorders affect women at twice the rate they affect men throughout their lives. While societal and cultural factors may contribute to this disparity, biological differences also play a significant role. Women’s bodies are uniquely wired to trigger the fight-or-flight response when facing stress or perceived danger, and this response tends to be both more readily activated and longer-lasting in women.
When Menopause Meets Anxiety
During menopause, anxiety can reach new heights due to the significant hormonal changes taking place in your body. This period often brings with it hot flashes and night sweats, which aren’t just uncomfortable on their own – they frequently arrive accompanied by an adrenaline surge, leading to heart palpitations and elevated blood pressure.
The challenge becomes even more complex when these hot flashes occur at night. Imagine waking up to an uncomfortable heat wave coursing through your body, disrupting your precious sleep. This creates a troublesome cycle: the physical discomfort of hot flashes combined with sleep deprivation can make even minor daily stressors feel overwhelming.
What is the Vagus Nerve?
Your nervous system operates through two main components: the sympathetic and parasympathetic systems. Think of the sympathetic system as your body’s accelerator – it triggers the fight-or-flight response when needed. The parasympathetic system, on the other hand, acts as your body’s brake, promoting the “rest and digest” state essential for calm and recovery.
The vagus nerve serves as a crucial component of your parasympathetic nervous system. This remarkable nerve carries signals from your gut to your brain and specifically controls three vital functions: your heart rate, your breathing, and your digestion.
How the Vagus Nerve Works
The vagus nerve receives information from your body about your senses, your breathing, and other biological data points. Based on this information, it sends signals to the brain that can either calm you down or rev you up. While the autonomic nervous system isn’t under our direct control, our brains can use our body’s feedback loop to activate the parasympathetic nervous system’s rest and digest response.
Three Effective Vagus Nerve Exercises
1. Voo Breathing
This exercise might sound unusual, but it’s remarkably effective at activating your vagus nerve:
- Find a comfortable position and allow your body to relax
- Close your eyes if you feel comfortable doing so
- Take a deep breath through your nose, directing the air down to your belly
- Place your hand on your belly to feel it expand
- During a long, slow exhale, make a deep, guttural “voo” sound, similar to a foghorn
- Focus on feeling the vibrations throughout your body
- Continue this breathing cycle for 5-10 minutes
2. Cold Exposure
Cold exposure can be a powerful way to activate your vagus nerve. Here are several approaches:
- Apply an ice roller or cold compress to the back of your neck or chest area during moments of panic
- Try taking cold showers
- Immerse your head in cold water
- Simply splash your face with cold water
The cold exposure works by constricting your blood vessels and activating your parasympathetic nervous system. When applied to your chest area, it has the additional benefit of slowing your heart rate.
3. Eye Movement
Eye movements can effectively stimulate your vagus nerve through two simple exercises:
a) Lateral Movement Exercise:
- Keep your head straight
- Move your eyes side to side, looking as far as comfortable in each direction
- Maintain smooth, controlled movements
b) Circular Movement Exercise:
- Keep your head stationary
- Roll your eyes in a complete circle
- Move from left to up, then right, and down in a circular pattern
- You should feel a gentle stretch during both exercises
Remember, while these exercises are natural and generally safe, it’s always wise to start gently and listen to your body’s response. If you experience any discomfort, ease back on the intensity or duration of the exercises.
Conclusion:
Managing menopausal anxiety doesn’t have to be overwhelming. By understanding and activating your vagus nerve through these three simple exercises, you can tap into your body’s natural calming system. Start small, be consistent, and watch as these techniques help restore your sense of balance.
References
1. FACTS | Anxiety and Depression Association of America, ADAA. (n.d.). https://adaa.org/living-with-anxiety/women/facts
2. FACTS | Anxiety and Depression Association of America, ADAA. (n.d.). https://adaa.org/living-with-anxiety/women/facts
3. Are hot flashes bad for your health? | Guthrie. (n.d.). https://www.guthrie.org/blog/are-hot-flashes-bad-your-health
4. Professional, C. C. M. (n.d.-b). Vagus nerve. Cleveland Clinic. https://my.clevelandclinic.org/health/body/22279-vagus-nerve
5. Professional, C. C. M. (n.d.-c). Vagus nerve. Cleveland Clinic. https://my.clevelandclinic.org/health/body/22279-vagus-nerve
6. McPhilimey, M. (2022, September 1). Five ways to activate the vagus nerve. Performance Through Health. https://performancethroughhealth.com/five-ways-to-activate-the-vagus-nerve/
7. Cox, J. (2022, September 22). Vagus Nerve Stimulation: Why Icing It Helps with Anxiety. Psych Central. https://psychcentral.com/anxiety/vagus-nerve-cooling-anxiety#other-methods