OK, going to jump in here with a few notes.
"On the vagus nerve I think you basically work when the parasympathetic system is in action. So sleep, meditation, mindfulness. All these things are actually gym for the vagus nerve! I think the key is to keep the stress down."
Parasympathetic nerves decrease metabolic function and sympathetic increases the function. Stimulation of the vagus nerve stimulates alpha and beta adrenergic receptors to the heart and stomach. Also remember that the adrenal gland is the only organ in the body without a parasympathetic nerve going to it. Adrenaline production is only decreased by the frontal lobes of the brain by perceiving adrenaline levels by the alpha adrenergic receptors. This will raise or lower adrenaline levels appropriately.
"I don't like reading academic papers off the screen - never have done. I need to have the paper in my hands to read properly."
Amen to that.
"Basically when we are stressed and in fight or flight mode this is the sympathetic nervous system in action. The vagus nerve is activated when the parasympathetic nervous system is in action, the rest and digest time. So if you are stressed a lot then you are not activating the vagus nerve and then if it is not be activated enough it becomes weaker and less effective."
"Basically when we are stressed and in fight or flight mode this is the sympathetic nervous system in action."
That is correct. The sympathetic nerves stimulate the organs they attach to.
"The vagus nerve is activated when the parasympathetic nervous system is in action, the rest and digest time."
Sort of. During periods of stress the adrenaline will stimulate the heart and shuts down stomach activity because there is very different adrenergic receptors in the stomach. Adrenaline causes vasoconstriction and reduces blood flow to the GI tract which slows digestion. On the other hand adrenaline is a stimulant to the heart. By shutting down the stomach the body has more energy (sugar) available to the muscles and heart. Adrenaline is a vasoconstrictor to the brain so blood flow decreases to the brain and if the stress is bad enough the person can pass out.
"In smooth muscle cells of blood vessels the principal effect of activation of alpha-adrenergic these receptors is vasoconstriction. Blood vessels with α1-adrenergic receptors are present in the skin, the sphincters of gastrointestinal system, kidney (renal artery) and brain. During the fight-or-flight response vasoconstriction results in decreased blood flow to these organs. This accounts for the pale appearance of the skin of an individual when frightened. " Wiki
The beta adrenergic receptor is the one that stimulates the other organs like the heart, striated muscles, etc.
"So if you are stressed a lot then you are not activating the vagus nerve and then if it is not be activated enough it becomes weaker and less effective."
During stress the vagus nerve is very stimulated but that stimulation causes effects dependent on what receptor is present as indicated above.
"It is like a muscle, it works best when in regular use. It says sleep is the gym of the vagus nerve."
Lack of use will atrophy any tissue including the nerves but only to a point. I wouldn't use the term gym. I think I would use the term intensive care us it instead as sleep, mediation, relaxation causes the release of large amounts of BDNF which help repair and recover nerve cells.
"This is why meditation is so good because it makes it easier for people like you and me who have very stressful lives to break the constant state of fight or flight and have more time in the rest and digest state."
Perfect. I would also add that not only meditation but sleep, deep breathing, relaxation, and others as well. All of these also release endorphins which is a naturally occurring opioid in our bodies which decrease pain and causes relaxation.
"So sleep, meditation, mindfulness. All these things are actually gym for the vagus nerve! I think the key is to keep the stress down. Also important to do things at a slow pace, like eating. Eating slowly and not in a rush is meant to be important. Plus breathing through your nose. The breathing should be deep belly breathes, where your belly expands and your shoulders rise up. To be honest most of the stuff it suggests I am already doing. But at least I know some more scientific benefits to it. It mentions cold showers! Not sure about that LOL!! My mum had suggested cold baths for my hemorrhoids! "
One of the first things my therapist had me do is develop a "key" word. A word I could use to train my brain to develop a conditioned response to it. My key word was "slow down". Every, and I mean every time I found myself anxious I would tell myself to slow down, close my eyes long enough for a simple deep breath and relax my muscles as much as possible. I am talking about taking around 15 to 30 seconds. It took about 3 to 4 months to get where the simple thought of "slow down" automatically brought about relaxation but it helped greatly and still does. My wife actually helped improve this technique. When in public she did not want to embarrass me by saying anything out load. Instead, she would simply reach out and touch my leg gentle. This was a signal to me to use my key word. It really helped. By the way I bet a cold shower wouldn't help the anxiety!! lol
"I have already ordered a good quality TENS machine - the same as that used in the Newcastle experiment. I then need to get the electrodes, but need to measure the pin size on the TENS machine to get the right fit. Then I can attached to myself and set up some programs to try some stimulation. According to data, over 50% of people who used the device noticed significant benefits - significant meaning self-reported scores that had reduced by 50% or more in terms of motivation, energy and depression."
The pin size is not the only issue. Even more important is the wire size. If the electrode will fit the pin holes but the wire is smaller than there will be more resistance and the unit and connections can overheat and start a fire. This is a definite possible technigue for depression but I certainly would not recommend it for anxiety.
You guys didn't think I read your book long posts did you? Well now you know what it is like as you will have to read my book long post. lol
