無為 Equanimity:
the Neurobiology of Grace Under Pressure (Gravity)

8 habits that stimulate our vagus nerve and keep us calm, cool & collected.

Researchers continue to confirm that daily habits of mindset & behaviour can create a positive snowball effect through a feedback loop linked to stimulating our vagus nerve. We can make use of eight habits that stimulate healthy "vagal tone" and allow us to harness the power of our vagus nerve, so we can stay calm, cool, and collected in any storm. 

Healthy vagal tone is indicated by a slight increase in heart rate when we inhale, and a decrease of heart rate when we exhale. Deep diaphragmatic breathing—with a long, slow exhale—is key to stimulating the vagus nerve and slowing the heart rate and blood pressure, especially in times of performance anxiety. A higher vagal tone index is linked to physical and psychological well-being. A low vagal tone index is linked to inflammation, negative moods, loneliness, and heart attacks. 

One way to improve our heart health is to focus on vagus-friendly lifestyle habits. Well-conditioned athletes have higher vagal tone because aerobic breathing creates healthy vagal tone, which results in a lower resting heart rate. Healthy cardiac function is directly linked to stimulating the vagus nerve. 

In 1921, a German physiologist named Otto Loewi discovered that stimulating the vagus nerve caused a reduction in heart rate by triggering the release of a substance he coined Vagusstoff (German: “Vagus Substance”). The “vagus substance” was later identified as acetylcholine and became the first neurotransmitter identified by scientists.  

Vagusstuff is literally a tranquillizer that I can self-administer simply by taking a few deep breaths with long exhales. I can consciously tap the power of my vagus nerve to create inner-calm on demand. This knowledge alone should be enough to reduce the fear-of-fear-itself and give me grace under pressure next time I need it.

What Exactly is the Vagus Nerve?

The word vagus means "wandering" in Latin. The words vagabond, vague, and vagrant come from the same root. The vagus nerve is known as "the wandering nerve," because it has multiple branches that diverge from two thick stems rooted in the cerebellum and brainstem that wander to the lowest viscera of our abdomen touching our heart and most major organs along the way. 

The vagus nerve is constantly sending sensory information about the state of the body's organs "upstream"  to our brain. In fact, 80 to 90 per cent of the nerve fibres in the vagus nerve are dedicated to communicating the state of our viscera up to our brain. When people say “trust your gut,” they are in many ways saying, “trust your vagus nerve.” Visceral feelings and gut instincts are literally emotional intuitions transferred up to our brain via the vagus nerve.

As with any mind-body feedback loop, messages also travel "downstream" from our conscious mind through the vagus nerve signalling our organs to create an inner-calm, so you can “rest-and-digest” during times of safety or to prepare your body for “fight-or-flight” in dangerous situations.

Our vagus nerve is the commander-in-chief when it comes to having grace under pressure. The autonomic nervous system is comprised of two polar opposite systems that create a complementary tug-of-war, which allows our body to maintain homeostasis (inner-stability).

The sympathetic nervous system is geared to rev us up like the gas pedal in an automobile – it thrives on adrenaline and cortisol and is part of the fight-or-flight response. The parasympathetic nervous system is the polar opposite. The vagus nerve is command central for the function of our parasympathetic nervous system. It is geared to slow us down like the brakes on our car and uses neurotransmitters like acetylcholine and GABA to literally lower heart rate, blood pressure, and help our heart and organs slow down. 

Unfortunately, the vagus nerve’s reflexive responses can backfire and turn it from comrade into saboteur. Anytime we psyche ourself out before an important event, feel intimidated, or insecure our vagus nerve interprets that we are in real danger which exacerbates these negative responses.

All of the physical symptoms of performance anxiety—racing heart, sweaty palms, dry mouth, upset stomach, shakiness—are the result of our vagus nerve disengaging. Luckily, we have the power to harness our vagus nerve and keep it engaged to create grace under pressure. By understanding the incredible power of our vagus nerve we can begin practising ways to flex its inhibitory strength to keep us mellow in times of distress.

1. Visualize the Vagus Nerve

Visualizing the vagus nerve as a wellspring of neurobiological ingredients that create mental and physical calmness will create a self-fulfilling prophecy. This is not just the placebo effect in action. Anytime I take a deep breath and exhale I am triggering a biological release of Vagusstuff that will lower heart rate & blood pressure.

In addition to visualizing my vagus nerve, I literally talk to it in the third person like it is a separate entity. I can try this too the next time I have the butterflies or am shaky before a big presentation or challenge. I will literally say to my vagus nerve, "I thought we were in this together. I need you to work with me here. Come on! Don't let me down." Somehow this helps take my ego out of the situation, puts me at ease, and makes me feel like I have a loyal comrade on deck. I shall try this trick again the next time I need grace under pressure. 

2. Practice, Practice, Practice

The power of our cerebellum to store muscle memory and allow us to perform gracefully under pressure. Without extensive practice, we are forced to rely too much on the "executive function" of our prefrontal cortex. Anytime we "over-think" our performance we are more likely to choke, fumble, and drop the ball. Arthur Ashe called this “paralysis by analysis." Once the cerebellum is running the show, our vagus nerve engages, which helps create fluidity in our thoughts and actions.

3. Create Flow by Balancing Skill and Challenge

The key to being in the "zone" or creating a state of "flow" is to find the sweet spot where our skill level perfectly matches the challenge, getting in the habit of continually nudging against our limits. By increasing the challenge, gradually we become more skilled and comfortable with more difficult tasks. 

Like challenges that keep us nestled between anxiety and boredom. The key to peak performance is to have a heightened state of arousal but an inner sense of calm reflected in a perfect dynamic tension within the yin-yang of our autonomic nervous system.

Although it is tempting to bite-off-more-than we can chew, our vagus nerve can betray us if it feels we are in uncharted territory. By consistently increasing our skills, we shall feel at ease as we take on bigger challenges. That said if we ever do have the opportunity to leapfrog to a high-stakes challenge, use other techniques here to harness the vagus nerve and use it as an ally to get you through. 

4. Reframe Priorities & Values

Friends, family, good health, and generosity of spirit, matter more than any achievements that require grace under pressure. In 2006, Geoffrey Cohen, a professor at the Stanford University School of Education, conducted a series of experiments designed to reduce test-taking pressures. In the experiment, he asked students to write a paragraph about a topic unrelated to the exam such as: “relationships with friends and family,” “religious values,” “athletic ability,” and “being good at art” before being tested. This brief writing assignment significantly improved the grades of students.

Before we face any challenge or test that fills us with performance anxiety, let us get in the habit of reframing the importance of the event by putting it in a broader perspective of other things that we are good at and what matters most to us. Even when the stakes are high, let us remember that every hurdle is an opportunity to learn. Mastery is a process. Overblown performance anxiety jacks up cortisol and adrenaline levels and makes us less likely to succeed.

5. Making Good Use of Neuroplasticity to Re-Wire Habits of Positive Thinking

By generating positive emotions and learned optimism, we "fire-and-wire" together neural networks associated with a mindset that will give us grace under pressure. The vagus nerve picks up on signals coming from the "top-down" and from the "bottom-up," and uses these signals to re-wire our mind through neuroplasticity.

On January 28, 2013, researchers at the University of Glasgow in Scotland announced that they are hoping to help victims of a stroke to overcome physical disabilities by helping their brains to "rewire" themselves using a Vagal Nerve Stimulator (VNS). Lead researcher Dr Jesse Dawson, a stroke consultant and clinical senior lecturer in medicine, described the vagus nerve by saying, "That nerve is one of the major nerves that go to the brain. By stimulating the nerves, you can cause upstream changes in the brain without having to go into the brain."

It is hoped that the device will stimulate the release of the brain's own chemicals and help the brain form new neural connections which might improve participants' arm mobility. In 2005, the FDA approved the use of VNS for treatment-resistant depression, although its use remains controversial... VNS is also used to treat epilepsy and tinnitus. 

Dr Dawson added: "Evidence from animal studies suggests that vagus nerve stimulation could cause the release of neurotransmitters which help facilitate neural plasticity and help people re-learn how to use their arms after stroke, particularly if stimulation is paired with specific tasks.” The link between vagus nerve stimulation and neuroplasticity is strong. By focusing on creating healthy vagal tone I can trigger similar neuroplastic changes from the bottom-up. Creating a mindset of grace under pressure can be reinforced through the powerful mind-body connection of the vagus nerve.

6. Seek Daily Physicality

Cardio-respiratory activity, strength training and yoga stimulate vagal tone and harmonize hormones and neurotransmitters linked to grace under pressure. Aerobic activity stimulates healthy vagal tone due to the inherent diaphragmatic breathing of rhythmic cardio-respiratory exercise. Strength training with an emphasis on a robust exhale as I push the weight will stimulate vagal tone. 

Yoga increases vagal tone, too. In a 2012 article published in Medical Hypotheses, researchers from Boston University School of Medicine (BUSM), New York Medical College (NYMC), and the Columbia College of Physicians and Surgeons (CCPS) presented evidence that yoga may be effective in treating patients with stress-related psychological and medical conditions such as depression, anxiety, high blood pressure and cardiac disease.

The researchers hypothesize that stress causes an imbalance in the autonomic nervous system (parasympathetic under-activity and sympathetic over-activity) as well as under-activity of the inhibitory neurotransmitter GABA. According to the researchers, low GABA activity occurs in anxiety disorders, post-traumatic stress disorder, depression, epilepsy, and chronic pain. The hypothesis advanced in this paper could explain why vagal nerve stimulation (VNS) works to decrease both seizure frequency and the symptoms of depression.

"Western & Eastern medicine complement one another. Yoga is known to improve stress-related nervous system imbalances," said Chris Streeter, MD, associate professor of psychiatry at BUSM and Boston Medical Center, who is the study's lead author. Streeter believes that "This paper provides a theory, based on neurophysiology and neuroanatomy, to understand how yoga helps patients feel better by relieving symptoms in many common disorders."

7. Anxiety is Contagious: Avoid Anxious People

I’ve learned to do the same in life—especially before an important event. Because anxiety is catching, I will remove myself from the vicinity of anyone who is negative, cynical or doubtful of my ability to hit-it-out-of-the-park in a high stakes situation. The vagus nerve picks up on people’s vibe. Of course, none of us likes to be around high strung people, but it is particularly important when we need to have grace under pressure.

If we are unable to remove ourself from anxious or nervous people (like in a waiting room for an audition or near the starting line of a race) using headphones with music that creates an appropriate mood and blocks the ability of others' anxiety to affect our vagal tone can help. We can also simply close our eyes and do mindfulness or meditation manoeuvres to distance our vagal nerve from picking up the nervous vibe of people in our vicinity. Obviously, people who emit easygoing, warm, upbeat emotions are much better for our health, longevity, and ability to perform with grace under pressure. Let us seek these people out! 

8. Foster Loving Kindness

In order to maintain healthy vagal tone, it’s important to foster diverse and rewarding social connections. In a 2010 study published in Psychological Science, Barbara Frederickson & Bethany Kok of the University of North Carolina at Chapel Hill focused their attention on the vagus nerve.

Their article was titled: How Positive Emotions Build Physical Health: Perceived Positive Social Connections Account for the Upward Spiral Between Positive Emotions and Vagal Tone. They discovered that a high vagal tone index was part of a feedback loop between positive emotions, physical health and positive social connections.

Their research results suggest that positive emotions, positive social connections, and physical health influence one another in a self-sustaining upward spiral dynamic that scientists are just beginning to understand. Kok states that: “We propose here that people’s ability to translate their own positive emotions into positive social connections with others may hold one of the keys to solving this mystery.”

In the experiment, Frederickson & Kok used a Loving-Kindness Meditation technique to help participants become better at self-generating positive emotions. However, they also found that simply reflecting on positive social connections and working to improve them also caused improvements in vagal tone.  

Conclusion: The Vagus Nerve & Ferocious Equanimity 無為 Wúwéi

Equanimity is a core tenet of many ancient philosophies & religions. Equanimity is defined as “Mental calmness, composure & evenness of temper, especially in a difficult situation.” Equanimity has its biological roots in the vagus nerve and is synonymous with grace under pressure.

Equanimity is not synonymous with passivity. As I strive to push myself ever higher—and take on bigger challenges— I do so with what I call “Ferocious Equanimity”. I use my vagus nerve to stay balanced and calm when the stakes are high.  As I push against my limits I remember that my vagus nerve is always here to keep me imperturbable & steady on the high-wire act of living my life to its fullest and maximizing my potential.