Six Tips for Stress Reduction: Exercising Your Vagus Nerve to Heal Pelvic Pain

Originally written by Serenity Serafini, PT, DPT

May is Pelvic Pain Awareness Month. Pelvic pain has been reported by some individuals after undergoing the harmful practice of female genital cutting (FGC). This can include pain with vaginal intercourse, termed dyspareunia, which is reported in almost 24.9% of FGC survivors Chronic pelvic pain after FGC has also been reported. In this blog series, Pelvic Health specialist Nazneen Vasi provides tips, strategies, and suggestions for healing pelvic pain amongst FGC survivors. This blog is part two in a two-part series.

Many individuals report pelvic pain after undergoing female genital cutting (FGC). Pelvic pain often leads to higher tone and tightness within the pelvic floor muscles, and often have difficulty relaxing these muscles as a result of persistent pain. Learning to stimulate the vagus nerve and relax the body can lead to relaxation of the pelvic floor muscles and reduce pelvic pain. This allows the body to heal better and return to a better state of balance.

Stress plays a substantial role in physical health and overall well-being. Understanding the body and how daily habits influence the way it works can be a helpful tool in gaining control over pain and improving quality of life.

Our autonomic nervous system- the system responsible for regulating the processes of the body- has two components:

Sympathetic nervous system (SNS): This system is characterized by the “fight or flight” response that prepares us to operate in emergency or dangerous situations.. It also slows down systems that aren’t as important, such as digestion and urination.If a dog is chasing you, you don’t want to stop to pee!

Parasympathetic nervous system (PNS): This system is characterized by the “rest and digest” response that controls our bodily functioning during more ordinary times. The PNS is understood to be largely controlled by the vagus nerve.1 Through this nerve activity, or vagal tone, the PNS is responsible for regulating functions that allow our bodies to rest and restore energy, repair and heal, as well as build our immunity.¹

Both nervous systems are necessary throughout our daily lives and allow us the flexibility to adapt to our surroundings. However, issues arise when we lack appropriate balance and lose our ability to shift seamlessly back and forth between these systems.

How does Stress, the Autonomic Nervous System, and the Vagus Nerve relate to Pelvic Pain?

Individuals with pelvic pain tend to have elevated tone or tension of their muscles at rest and often experience increased difficulty with relaxing their pelvic floor muscles. It is important to seek to resolve originating factors of pelvic musculoskeletal pain, often including an overactive SNS, instead of simply addressing the muscles and soft tissues alone. People who suffer from pelvic pain can benefit from learning how to implement lifestyle strategies that stimulate the vagus nerve and facilitate PNS activity to physiologically quiet the nervous system so the muscles of the pelvis can relax and heal for better long-term effects.

Six Tips to Stimulate your Vagus Nerve and Decrease Pelvic Pain:

1. Intentional Deep Breathing:

In any comfortable position,take deep, intentional breaths, allowing the abdomen and rib cage to expand like a balloon filling up with air.
Breathe in for four seconds, and out for six to eight seconds. This lengthened exhale increases vagal tone, which helps to destimulate the SNS and increase PNS activity.
Repeat for 5 breaths with eyes open or closed.

2. Meditation Imagery:

In any comfortable position, close your eyes and take deep, calm breaths. If you want, combine this technique with the breathing described above.
Envision a time, place, or event that makes you feel safe, peaceful, and content.
Visualize with all of your senses: what do you see, hear, smell, feel, taste?

3. Hand Warming:

Imagine one of the following scenarios: a) holding a warm mug of tea, b) holding your hands over the soft glow of a fireplace, or c) curling your fingers into soft, warm sand.

Now, envision a warmest color, slowly glowing brighter around your hands and wrists and say or think to yourself, “My fingertips are getting warmer; my palms are getting warmer; my wrists are getting warmer.”
This technique helps to reset your autonomic nervous system and promotes feelings of calm by improving blood pressure, circulation, and pain response.2
Practice this for at least 30-60 seconds at a time.

4. Mindfulness Meditation:

Mindfulness is the practice of being fully present in the moment and allowing ourselves to become aware of where we are, what we’re doing, and what’s happening within our bodies.
Body scanning is a helpful technique that allows us to practice mindfulness within the context of body awareness and encourages relaxation in a systematic way.
First, lie in a comfortable position and focus on the sensations of your breathing or your heartbeat

Then, begin to notice the muscles of your face and jaw. Slowly let go of each muscle by picturing your body as warm, heavy, and relaxed.
Continue this process until you have relaxed each part of your body.

5. Warm Baths:

Moist heat helps to relax chronically tight, sore muscles and relieve pain.
Try adding 1-2 cups of Epsom salt for extra relief!
A warm bath can promote a mental state of relaxation and decrease feelings of stress and anxiety.

6. “Me Time”:

Make time for something that makes you happy- whatever that looks like to you.

Not only is it okay to put aside a little time for yourself, it is necessary.

One thing to note is that practicing relaxation techniques and letting go of stress can sometimes lead to an emotional release, which may be different for each person. If this occurs,notice your thoughts without judgment, and allow yourself to feel however it is that you’re feeling in the moment. Be gentle with yourself.

It may take time to find the combination of techniques and/or the frequency of performing the techniques that works for you. Keep in mind, these tips help some people, but they might not work for you. Please don’t feel that you’ve failed if these suggestions do not end your pain.

This blog was created for informational purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a health condition.

References

Porges, SW. The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-Regulation. New York: W.W. Norton, 2011.