The vagus nerve; that fascinating wanderer

Here is a fascinating video by Amelia Barili, PhD where she discusses the vagus nerve and our memory networks.
 
The vagus nerve is the longest cranial nerve, and so it was named after the Latin word "vagus," which means wandering. This long, wandering nerve helps other nerves to collect various sensations (visual, auditory, kinesthetic, olfactory, and gustatory) and sends these to the brain.
 
The more we remember, the more we reinforce the connections between these neurons. This can be unhelpful when we form a negative association with a sensation (for example, we feel unsafe when we smell smoke) but this can also be helpful when we re-learn associations (for example, the sensation becomes associated with feeling safe and calm).
 
In this video, Amelia Barili, PhD explains that when we are triggered, we should embrace (with compassion) what is happening. This is because things can often feel worse when we ignore or repress our sensations.
 
Once we have embraced what is happening, we can use techniques such as breath work to calm the body and mind. When we exhale, we are better able to let go of the negative experiences and calm the body. Exhalation helps the parasympathetic part of the autonomic nervous system (which includes our ability to rest and digest).
 
Just notice your breath. Sit with it for a little. Be compassionate with yourself. As you inhale, you can embed more helpful beliefs and attitudes, including “I am safe now,” or “I am good enough.” As you exhale, you can let go of what is unhelpful, such as “I am powerless” or “I am not good enough.”
 
We don’t just stop at breath work. We can also incorporate movement, which is important because often, when you have experienced trauma, there is a build-up of the sympathetic fight-or-flight state. That energy needs to go somewhere.
 
I hope you find this video as useful as I did. If you would like to lean into any of this in any greater detail, please get in contact.
 
Chris Warren-Dickins
Psychotherapist in New Jersey