The nervous system is an organized network of nerve tissue in the body. The central nervous system (CNS) is the voluntary component made up of the brain, spinal cord, and nerves. The peripheral nervous system is the autonomic nervous system. This system is involuntary and is composed of sensory neurons and nerves that connect and the central nervous system. The autonomic nervous system is responsible for keeping us alive and safe. It is broken up into two systems: Sympathetic and parasympathetic. The sympathetic response is our fight or flight system (run, freeze, fight). The parasympathetic system is our relation state which is directly responsible for our ability to rest, recover, digest, detox, and regenerate (heal). There is a nearly instantaneous transmission of electrical impulses from one region of the body to another through neurons. 

The Stress Response
The amygdala cells in our brain send a distress signal to the hypothalamus. The hypothalamus then activates the sympathetic nervous system by sending signals through autonomic nerves to the adrenal glands. Adrenal glands then pump epinephrine (adrenaline) into the bloodstream. 

1. The Amygdala sends distress signal to the hypthalmus
2. The hypothalamus activates fight or flight response within the adrenals
3. The adrenals pump adrenaline into the blood stream

The polyvagal theory: Research by Dr. Stephen Porges shows that the parasympathetic system also can freeze/shut down. This means that when faced with a perceived threat the body will become still when it cannot fight or flee. The social engagement system is through our ventral vagus which allows for connection and communication with others. 

• Socializing = parasympathetic response
• Freezing = Parasympathetic response
• Fight/flight = Sympathetic response 

The Mind-Body Connection 
The vagus nerve:
The vagus nerve connects the mind and the body by communicating with nearly all of our organs— It is the longest and most complex nerve we have. This nerve affects our gut-brain communication, relaxation response, and our inflammation response. It is hugely correlated to our mental health. Vagal tone refers to the measurement of your cardiovascular function as it executes a response to environmental stimulation. Low vagal tone is associated with depression, anxiety, epilepsy, Alzheimer’s, bipolar disorder, attention deficit disorder (ADD/ADHD), poor emotional regulation, and chronic inflammation.
Some of the things it is responsible for:

• Digestion
• Heart rate
• Stress response
• Respiratory rate
• Swallowing 
• Speech
• Taste
• Alertness
• Energy
• Blood pressure
• Breathing rate

Many therapeutic exercises improve vagal tone and function:

1. Breath-work: Intentional deep breathing stimulates the vagus nerve and lowers heart rate. Taking deep breaths from your belly (not your chest) activates neurons that signal to the vagus nerve that blood pressure is high and is an efficient way to strengthen this response. 
2. Activating the vocal cords: Singing, humming, laughing, and gargling water are all easy to do and are tremendously effective
3. Mediation: Meditating grounds the body by bringing a sense of calm which increases parasympathetic response in the body. This communicates to the vagus nerve that there is no reason to activate a fight or flight response. 
4. Massage: Massaging the carotid sinus lowers heart rate and blood pressure which allows the nerve to relax
5. Cold exposure: Cold temperatures stimulate the immune system and vagus nerve. This increases parasympathetic activity and lowers sympathetic response. 
6. Laughing: Laughter triggers diaphragmatic breathing which again triggers the parasympathetic nervous system and produces a relation response. 

An Unregulated Nervous System
When functioning properly our nervous system allows us to respond to threats appropriately and then return to homeostasis once the threat is gone. What happens when this system is impaired and not functioning correctly? Then even when no threat is present our nervous system reacts based on past stressors leaving us in a constant fight or flight state. On a biochemical level, an overburdened nervous system can lead to a perpetual threat response that results in thoughts, feelings, and behavior that would be present in life-threatening situations at all times. What does this do to our mental health and energy levels?
It may cause/ worsen/contribute to 

• Anxiety
• Depression
• OCD
• PTSD
• Insomnia
• Attention disorders
• Memory loss
• Addiction
• Disassociation
• Irrational/uncontrollable anger
• Severe fatigue 

Neuroendocrine dysfunction— The hypothalamus maintains homeostasis through a mechanism known as the neuroendocrine system. Living in a state of constant fight or flight disrupts this system and can lead to: 

• Fatigue
• Insomnia
• Impaired cognition
• Memory loss
• Difficulty concentrating
• Emotional regulation issues
• Mood disorders

Contributing factors:

1. Circadian rhythm disruption: When our SCN is out of balance it impacts stress hormones and almost every system that directly contributes to the nervous system.
2. Subluxation- This refers to misalignment in the vertebrae of the spinal cord. These misalignments trigger our cells into thinking that there is danger. Subluxations are something that many can be living with from birth without knowing it. They can be addressed by specific chiropractic care, and prevented by working on repattening postural habits through practices such as bow spring. Check out our  healing modalities in resources to learn more information & support. 
3. Neuroendocrine/inflammatory responses: Things like toxic overloads, infections, gut issues, autoimmune disorders, substance abuse, chronic stress, and more Again trigger that threat response and when out of balance make it difficult to move out of.
4. Trapped emotions: When energy is stagnant in the body it disrupts the system it is stuck in. Remember that everything is made up of atoms and particles and this includes both emotions & thoughts. When the emotional process is disturbed or interfered with then emotional energy can become trapped. This has the potential to significantly cause stress on the systems within the body— including the nervous system. Check out inner work for more on this topic.

Regulation & Repair
A balanced body capable of healing and regenerating is dependent on the function of this system. Our engagement with one another, the way we view ourselves, our relationships, and our ability to function daily is riding on the support we offer our nervous system. Nourishing this system has instantaneous rewards. When we trigger our relaxation response the entire body is allowed to rest and move into a state of stillness and peace. This triggers healing and that feeling of immense relief. So how can we stimulate and encourage this?

1. Building your foundations: Circadian rhythm, nutrition, and inner work are three key areas that are going to provide healing and relief to this system
2. Creating your ideal environment: Your physical space, the people you surround yourself with, and the content (TV, books, social media, news, etc) are all elements of your environment. They have a profound effect on your ability to relax or cause you to be overstimulated constantly. 
3. Implement the vagus nerve exercises daily. Pick 1 or 2 that you enjoy the most and implement them into your routine. 
4. Movement as medicine: Movement is therapeutic to the nervous system. It is one of the easiest and most effective tools to capitalize on. Tune into your body and figure out which form is calling out to you. Is it: walking, yoga, tai chi, weight lifting, dancing, running, jump rope, swimming, recreational sports, or frolicking through a field of flowers? Any of the above offers support to your cells and body. 
5. Bodywork: There is a section dedicated to laying out the benefits of various forms of bodywork. There are also many forms you can do yourself. These include facial reflexology, tapping, gua sha, and stretching. Outsourcing bodywork: Fascia release, cranial sacral therapy, Gonstead-specific chiropractic care, acupuncturists, Chakra balancing, rolfing, massage, reflexology, floating centers, infrared light, and many others. 
6. Adrenal support: Considering our adrenals release epinephrine (adrenaline) or norepinephrine (noradrenaline) it is essential to give these little glands love and support. Supporting your blood sugar, adrenal cocktails (mineral balancing mocktails), lemon + water + sea salt, adaptogens, tapping, and bulking up your coffee to ease its toll on them are all ways to offer adrenal support.