Understanding and tapping into our innate healing capacity and regulation of the nervous system is key for getting out of pain and improving function. Many people have learned in school that the brain and the spinal cord are the central processing and relay centers, and the peripheral nerves take off from the spinal cord to drive the movement of our muscles. More elusive in understanding is the part of our peripheral nervous system that goes to our smooth muscle and organs: the autonomic nervous system. The autonomic nervous system keeps us alive. It is important for basic metabolic functions such a breathing, heart rate, digestion, hormone regulation, sleep/wake cycles, sexual response, immunity, repair & regeneration, etc.
The Autonomic Nervous System: Polyvagal Theory
- Green is the safety zone: our social engagement system. our heart rate slows, digestion activates, facial muscles are responsive, eyes are soft and able to make contact, hearing is turned on.
- Yellow is the danger zone: our heart rate increases, pain increases, muscles are mobilized for movement, flat facial affect, the middle ear is turned off in order to hear lower threat tones.
- Red is the life threat zone: our system goes into freeze/immobilization. This zone leads to metabolic shut down.
Nervous System Regulation: The Still Face Experiment
Now what? How does this apply to me?
If you are interested in learning how to be more ALIVE in your body, there are some great books and online programs available to get started:
- Somatopia: this program is super affordable. It is a good place to start if you are completely new to the mind- body connection. It goes over some of the foundational concepts and beginning techniques.
- 21 Day Nervous System Tune Up: this is a more thorough self study program that offers a great Facebook support group. It has explanations of the neuroscience and plenty of neurosensory exercises to keep you busy.
- Crappy Childhood Fairy: to be honest, I haven't taken this course, but I am impressed by what I see on her videos. She is not a therapist, or a health care provider, she is someone who had a "crappy childhood" and spent years in therapy. It wasn't until she started working with the nervous system dysregulation that she started to heal. Her program is based on the tools that she used to heal.
- "The Body Keeps the Score", Bessel Van Der Kolk
- "Healing Trauma: A Pioneering Program for Restoring the Wisdom in Your Body", Peter Levine