If you struggle with digestion and being “regular,” sometimes it isn’t as simple as changing our diet and getting more exercise–though those are always great places to start! The issue could also involve the regulation of what’s called the autonomic nervous system.
Our nervous system is made up of two primary pathways: the parasympathetic and the sympathetic systems. Each of these has a critical function. The parasympathetic system is known as the rest & digest system. The sympathetic system, on the other hand, helps amp up our body and mind to prepare for action. Unfortunately, the sympathetic system for a lot of us is chronically on overdrive, which results in increased stress, impaired sleep, and inflammation. When this happens, it becomes increasingly difficult to access the parasympathetic system. The result is that we have a harder time resting, slowing, releasing tension, and, yes, digesting.
The vagal nerves are the part of the parasympathetic nervous system responsible for healthy digestion and motility of the bowels, as well as governing that sensation that we need to go. The good news is that by stimulating the vagal nerves, we can improve connection to the parasympathetic, and restore bowel motility leading to relief of symptoms of an overactive sympathetic response, such as constipation, nausea, and bloating.
What does vagal stimulation look like? Lots of things! As therapists at Insight Pelvic Health, we can perform muscle and joint mobilizations along the path of the vagal nerve. Other techniques include abdominal massage, stretching the neck muscles, and offering training in breathing mechanics, all of which stimulate the vagal nerve and can support greater nervous system regulation. The more regulated we are, the easier it becomes to rest, digest, and get things moving!
There’s also things you can do right at home. Some ideas include focusing on breathing with long exhales of 4-6 seconds, splashing cold water or placing a cold pack on your face or neck, humming loudly, self bowel massage, limiting inflammatory foods, and stretching the muscles of the neck. And of course, movement! Exercise helps our bodies increase parasympathetic activation and reduce our stress responses, leading to an easier time resting and digesting.
If you have any questions about how your nervous system is affecting your digestive health, please reach out to us!