NERVOUS SYSTEM, BRAIN, and TRAUMA. Part 1: Autonomic Nervous System and trauma

NERVOUS SYSTEM, BRAIN, and TRAUMA series. Introduction

     In this series, I will briefly describe impact of complex trauma on nervous system and brain of a trauma survivor and offer tools for re-wiring survivor’s brain & nervous system. These tools are to be used on the regular basis, meaning several times a day, every day, as you are working on a particular issue that you have identified as your target. Stay on one target for 40+ days to see noticeable and sustainable results. According to Linda Graham, in order to utilize amazing ability of our neurons to rewire, we need to use a particular activity we have chosen for that goal in brief frequent bursts: 30sec-2 min 4-8 x day for 4-6 weeks.

Part 1: Autonomic Nervous System & trauma

     Our autonomic nervous system consists of 2 major branches: sympathetic & parasympathetic. They work together to create an optimal level of arousal so that we can be present in the moment and respond to the ongoing stressors and life events in adequate ways, meaning smart and sensible. When one of the branches is dominating in the moment, our functioning is not optimal.

     Survivors’ autonomic nervous system is often dysregulated with either sympathetic or parasympathetic branch dominating or domination changing from moment to moment. When sympathetic branch is dominating survivors experience HYPERAROUSAL, which may manifest in anxiety, anger, restlessness, insomnia, nightmares, and re-experiencing of trauma. If you are one of those folks, who tend to get stuck in the hyperarousal zone, the following yogic practices can be helpful to you:

·         Humming bee breath - https://youtu.be/qZ5w1Dt4OLA - this is a good technique to practice when you first notice signs of increasing anxiety; can be used at any time during the day, including before bedtime

·         Forward Fold with visualization - https://youtu.be/cdALBzr8M0U - this is a great pose to help with release of worries, obsessive thoughts, and any “mental junk”

·         Legs up the wall – this is an excellent pose for insomnia, for evening fatigue, as well as both anxiety and depression. I suggest that once you get into the pose you use either guided calming visualization or mantra. In yogic tradition, mantra is a word or combination of syllables that is repeated over and over again as a way to focus one’s mind and go deeper into meditative state. For trauma survivors, it is important to focus their mind deliberately on a chosen word to prevent being flooded by negative feelings and memories. Some options for mantras may be: compassion, love, healing, calm, letting go, and so forth. If you would rather focus on something that does not have any meaning to you, try om.

     When survivors’ autonomic nervous system is dysregulated in the opposite direction and an unmylienated branch of the vagus nerve is dominating, then they experience a state of  HYPOAROUSAL. This state might manifest in slowing down of cognitive processes, feeling overwhelmed, being disconnected from one’s own body or feelings, experiencing fatigue, and at its extreme completely shutting down. Being stuck in hypoarousal for a long period of time is often associated with depression. If this is a concern for you, then one of the following yogic practices may be helpful:

·         Dynamic bridge – video is coming soon – this is
an excellent pose for increasing the strength of the

mylienated vagus nerve and regulating thyroid,
both of which are implicated in depression.
Attached picture shows you the final pose that you will be holding for 5-10 breaths. Before you come into that final expression of the bridge pose, you
will move in out of it a few times. Starting on your back with your knees bent and both of your feet on the floor (closish to your sitting bones). As you inhale, bring your navel and your sitting bones up towards the ceiling while at the same time rising your arms over your head and placing them on the floor behind your head. As you exhale, bring your sitting bones and your back to the floor while at the same time moving your arms to your sides. Keep moving with your own breathing pace and complete 5-7 repetitions. After that come into the bridge pose and hold it for 5-10 breaths.

·         Breath of joy – video is coming soon – this is an excellent pose to be performed the first thing in the morning and in the afternoon when you hit a low energy point. Please, do not practice this pose in the evening. Also, proceed with caution if you are prone to high levels of anxiety. Try it in slow motion first and pay attention throughout each practice to any developing signs of agitation or nervousness. If any are noticed, stop this pose and do something else. Starting in the Mountain pose with your feet parallel to each other, spine straight and long, as if you are suspended from the ceiling by the crown of your head, generously bend you knees and bring your torso slightly forward, letting arms freely hang by your sides. You will inhale in 3 parts and exhale in a brief and forceful way. Inhaling 1/3 of your lung capacity, bring your arms in front of you, parallel to each other and straighten your legs a bit. Inhaling another 1/3 of your lung capacity, bring your arms out to the sides creating a T-shape, while straightening your legs and torso a bit more. Inhaling to the full lung capacity, stretch up towards the ceiling with arms up and over your head. Now, exhale in one brief motion of your arms going towards the floor,  your torso bending forward, and your knees bending with a sound “ha” (saying it aloud). Repeat 5-7 times increasing speed of the movement. This pose takes a bit of learning and practicing. But once you get it, you will be able to enjoy full benefits of this powerful pose, which include instantly improved mood and increased level of energy.

 
Happy practicing! To be continued.