The upcoming Fall Equinox is a a time of balance, reflection, and renewal. In this blog I thought it might be intriguing to delve into the some holistic ideas and practices that intersect both the Fall Equinox and the realm of the vagus nerve, and how each of these are about connection to our physical and emotional well-being. This year (2024) the Autumn Equinox is next week, Sunday, September 22. As I live in the Northern Hemisphere this the turning of Summer to Autumn, in the Southern Hemisphere it is the turning of Winter to Spring.
In modern times we are not as connected to the equinox, what it means and its physical significance in our lives. The equinox is the point where day and night are of equal length; there is equal light. A rare balance that we so often seek in our lives. How many days to we experience this type of support with the physical balance of light and dark? So in this way, implementing ways to pause and I reflect, what is call a sacred pause, allows an opportunity for me to take time to balance forces within me just as the environment is outside of me.
I find a lot of peace in the symbolic significance of taking this moment of equilibrium before beginning to experience the gradual shift towards longer nights, more darkness. The Fall Equinox invites the balancing energy of the harvest, gathering in the light and the abundance of the seeding months prior, of taking in the good. As the Rumi poem says "Life is a balance of holding on and letting go." A beautiful description of the many moments of metamorphosis of the human journey.
I'm inviting you to join in with this celestial event and mirror these concepts of balance and harmony this week. And as you consider this, I'd like to take some time to discuss how these concepts are deeply intertwined with the function of the vagus nerve, a key player in our body’s balance of stress and relaxation responses, and social connection.
The Vagus Nerve: Unveiling the Path to Balance
The transformational Polyvagal Theory, proposed by Dr. Stephen Porges, which highlights the vagus nerve's role in regulating our responses to stress and emotions. This theory emphasizes three main states: social engagement, fight-or-flight, and freeze/shut down. States of health and well-being are associated with our ability to experience the social engagement states, offering us a window of capacity in moving through stress and emotions. The states of fight/flight and freeze/shut down offer us survival through danger and life threat. Understanding these states can offer profound insights into our behaviors, reactions, and overall well-being, shedding light on the intricate communication dance between our mind and body connection.
At the core of our body’s intricate nervous system lies the vagus nerve, a crucial component in regulating various bodily functions and emotional states. This remarkable nerve is named vagus, which is latin for "wanderer." The vagus, the cranial X nerve, is the longest cranial nerve, running from the brainstem to pelvic floor and it has both a left and right side. If you'd like, pause and consider the significance of this nerve weaving from the base of the skull through ears, throat to the heart, lungs, kidneys, stomach, intestines, and so forthy and communicating back up and to the brain. This is the mind-body connection. Miraculous.
The vagus plays a pivotal role in our parasympathetic nervous system. The parasympathetic nervous system is responsible for promoting a state of rest and digest, which is essential for restoration and relaxation. And when we have access to this ability we not only connect with our systems that promote physical and emotional well-being, we are able to experience an intimacy with self, others and the environment. We call this state our social engagement system, and it is our felt sense of safety (connection).
With it's intricate network of fibers constantly surveilling the environment, the internal needs of the body and the relational cues gut to the brain (the gut-brain axis) and gut to brain, it is an incredible communication pattern of the body to the brain. A superhighway of sensory information automating all the necessary ways in which to survive and even more incredibly to connect and form relationships. And as we are able to engage with the vagus, understand it's role, it is what most impacts our bi-directional, reciprocal relationships with nature, humans, animals and all that is around us.
Autumn Equinox: A Time for Reflection and Renewal
This time offers us a moment to be witness to the transition from the vibrant energy of summer to the introspective energies of fall. As we pause, reflect, and realign our energies leaning into the equinox and it's significance of temporary true equal balance in the cosmic forces, we can use nature and ritual to seek equillibrium in our own lives. Below are some suggestions of practices to re-assess priorities, harvest lessons learned and bring sustenance into the winter hours ahead. This harvest time, like the tree leaves, offers us time to practice the release and let go of what no longer serves us and the taking-in of what has grown within us into a new cycle. This is how we learn to self-regulate and also to nurture our inner selves.
As we lean into this season of transition, harnessing the connection between the vagus nerve and the Fall Equinox can offer profound benefits. By engaging in practices that activate the vagus nerve, such as deep breathing, ritual, meditation, connection with nature or gentle yoga/movement, we can enhance our sense of calm, reduce stress levels, and foster emotional resilience. And just like the shifting landscapes of autumn, our internal landscapes can also experience a profound transformation, paving the way for growth and self-discovery.
Nurturing Your Vagus Nerve: Practical Tips for Balance
Incorporating simple yet effective techniques to stimulate your vagus nerve can have a profound impact on your overall well-being. These types of holistic practices help cultivate emotional balance and resilience. We call these "vaga; toning" meaning that they aid access to the vagus in times of increased stress, building our resilience and adapability. Here are some practical tips to nurture your vagus nerve and embrace the upcoming Fall Equinox with a sense of calm and restoration:
1. Mindful Breathing:
Practice deep breathing exercises, focusing on extending your exhales to activate the calming effects of the vagus nerve. Try conscious breathing techniques like diaphragmatic breathing or box breathing, or alternate nostril breath to promote relaxation and reduce stress.
2. Connect with Nature, Art and Ritual
The vagus nerve is a sensory nerve and is highly connected to the cues of the environment. Therefore when we connect with nature in ways that feel inherently safe for us, we aid in soothing and comforting the nervous system, fostering a sense of tranquility. As you take a walk, engage with the natural outdoors, gather leaves, materials from the ground and create and intentional space to honor your own elemental nature. Through nature based art, we further engage the social engagement state. (see more in my blog on Morning Altars tm) .
3. Pause to Integrate Gratitude and Release:
The Equinox is about balance and taking time to both engage in lessons to integrate and lessons to let go is a part of this balance. Gratitude is often sparked through wonder and curiosity. Allowing ourselves time to reflect on the blessings in life and as well as the current challenges, helps us gain a balanced perspective. Acknowledging the positive aspects of your life can activate the vagus nerve, enhancing feelings of well-being and contentment and our abilities to thrive.
4. Engage in Social Connections:
As milder temperatures emerge during this time, nurture relationships that foster meaningful connections. Social engagement and emotional intimacy can stimulate the vagus nerve, promoting feelings of safety and trust. Look for opportunities to be with others whom you share interests and make intentional connections. Often you may even be able to find types of movement or yoga gatherings that integrate both nature and foster shared connection.
Embracing the Harmony Within
I'd like to invite your this Autumn Equinox, to embrace the spirit of balance, reflection, and restoration. Â By nurturing our vagus nerve and embracing the inherent connection between our inner state and the changing seasons, we have the opportunity to foster emotional resilience, enhance well-being, and cultivate a deeper sense of harmony within. Hopefully this blog has aided your understanding of the profound connection between the vagus nerve and this transitional period, and you feel an ability to cultivate a deeper sense of our holistic nature and care for our well-being.
Julie Cardoza, MS, LMFT, EMDRIA Approved Consultant is a Registered Yoga Teacher with advanced applications in polyvagal theory, trauma specialization and is also a Certified Morning Altars Teacher. She offers creative writing, individual and group workshops through her holistic practices work called Heartscapes, LLC.
This blog is for educaitonal purposes only and is not intended for any specific mental, physcial, emotional and/or financial advice or services.
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