How play can heal your nervous system | Jessica Maguire BHSci, MPhysio | TEDxByronBayWomen

Summary

This script delves into the vagus nerve, a critical component of the mind-body connection, explaining its role in our nervous system's response to stress. It highlights the importance of the ventral and dorsal vagal branches in regulating our reactions and the concept of the 'window of tolerance.' The speaker advocates for the integration of play in adult life to foster a flexible nervous system, improve resilience, and enhance well-being, emphasizing the social engagement aspect of play for a balanced life.

Takeaways

• 🧠 The vagus nerve is a critical part of the nervous system, acting as a connection system from the brain stem to the colon, influencing almost every organ.
• 🛑 The ventral vagal branch, also known as the 'vagal brake', helps to slow down the body's response to stress by connecting to the heart's pacemaker.
• 🗣️ The vagus nerve affects communication by connecting to muscles involved in speech, the middle ear, and facial expressions, emphasizing the importance of social interaction.
• 🌱 The dorsal vagal branch, unlike its myelinated counterpart, can cause a 'handbrake' effect, leading to a shutdown response when under stress.
• 🔄 The autonomic nervous system, consisting of the sympathetic and parasympathetic branches, works to maintain our survival by responding to stress.
• 📐 The 'window of tolerance' is a framework that describes the balance between the sympathetic and parasympathetic states, indicating optimal nervous system functioning.
• 🏋️‍♂️ Mobilizing energy from the sympathetic nervous system can be used positively, contrary to the misconception that calmness is always the goal.
• 🤹‍♂️ Play is essential for maintaining a flexible and adaptable nervous system, blending the energy of the sympathetic system with the calmness of the ventral vagal state.
• 🎭 Engaging in social activities and play can help recover and widen the 'window of tolerance', especially after experiencing chronic or traumatic stress.
• 🧘‍♀️ The wellness industry often misleads by promoting constant calmness; instead, a healthy nervous system should be able to move fluidly between different states.
• 🔄 Retraining the nervous system is possible, similar to physical rehabilitation, allowing for improved resilience and regulation through experiences like play.

Q & A

What is the vagus nerve and why is it significant?

The vagus nerve is a series of connections that can be seen as a system of its own, comparable in size to the spinal cord. It starts in the brain stem and extends to the colon, touching almost every organ on its way. It is significant because it is the epicenter of the mind-body connection.

What is the function of the ventral vagal branch of the vagus nerve?

The ventral vagal branch, also known as the vagal brake, connects to the heart's pacemaker and acts like a brake to slow us down when we feel anxious or stressed. It is myelinated, which allows for more accurate and precise conduction of impulses.

How does the vagus nerve influence our communication and social interactions?

The vagus nerve has connections to the muscles of speech and communication, the middle ear, and the facial muscles, which affect our voice, how we listen to the human voice, and our facial expressions and gestures. This suggests that it plays a role in our ability to collaborate and work together effectively.

What is the dorsal vagal branch of the vagus nerve and how does it respond to stress?

The dorsal vagal branch runs from the brain stem under the diaphragm, branching out to touch all organs. Unlike the ventral branch, it is not myelinated and is less accurate. When stressed, it can cause us to freeze or shut down, similar to pulling a handbrake in a car.

What is the autonomic nervous system and how does it relate to the vagus nerve?

The autonomic nervous system is responsible for slowing us down and is made up of different branches, including the vagus nerve. It works in conjunction with the sympathetic nervous system to ensure our survival and keep us safe.

Can you explain the concept of the 'window of tolerance' as mentioned in the script?

The 'window of tolerance' is a framework coined by Dr. Daniel Siegel. It refers to the range within which our nervous system can function optimally, feeling calm and connected. When stress exceeds this window, we may move into sympathetic nervous system states, leading to anxiety or anger.

How does the state of play relate to the nervous system and its health?

Play is a state that blends the mobilizing energy of the sympathetic nervous system with the calm and connected state of the ventral vagal branch. It is crucial for adults as well, as it promotes curiosity, imagination, and spontaneous joy, and helps maintain a flexible and adaptable nervous system.

What are some ways to bring more play into adult life according to the script?

The script suggests various ways to incorporate play into adult life, such as hosting a disco at home, playing Frisbee with a dog, attending a fun yoga class, joining a theater group, or participating in a choir.

How does play help in recovering from chronic or traumatic stress?

Play can help restore the size of the window of tolerance that may have shrunk due to chronic or traumatic stress. It allows the nervous system to experience activation without resorting to fight or flight responses, thus serving as an antidote to trauma.

What is the role of the vagal brake in both slowing down and mobilizing our nervous system?

The vagal brake, part of the ventral vagal branch, helps to slow us down when needed but also allows for mobilizing energy to enter our system, which can help us experience vitality and well-being, especially when feeling flat or apathetic.

How can we retrain our nervous system to improve its resilience and regulation?

We can retrain our nervous system through experiences, particularly play, which allows us to gently stretch our nervous system, helping it to return to and widen the window of tolerance over time, thus improving resilience and regulation.