As parents, we want our families to be healthy and happy, both physically and emotionally. But in today’s fast-paced world, stress and demands can affect how our bodies function. In kids and adolescents, this often shows up as behavioural challenges, sleep problems, and heightened emotions.
For both kids and adults, the longer our bodies stay in a state of stress, the more likely we are to experience mental health issues, like anxiety – and physical symptoms, such as digestive problems like reflux, nausea, or irritable bowel symptoms, and hormonal imbalances like irregular periods or peri-menopausal symptoms. While the list of possible symptoms is long, this article focuses on how stress impacts our emotional health and family relationships. But remember: improving one area—mental or physical—often helps improve the other.
The Connection Between Stress, Emotions, and Our Nervous System
So, how is all of this connected? There’s a powerful link between our nervous system and how we feel, react, and connect with each other. Our nervous system affects how we handle stress, regulate our emotions, and keep our body systems in balance. Understanding this connection can improve your family’s well-being in a multitude of ways. And you might be surprised to learn that chiropractic care, which focuses on your spine and nervous system, can help support this balance.
Over the past 5 years, much of my work has focused on an approach called the Polyvagal Theory. This theory has given me a deeper understanding of how our nervous system processes stress, trauma, and the challenges of daily life. You may have noticed that my adjusting techniques have evolved to help your body find better balance, using things like cranial work, breathing techniques, tuning forks, and sometimes visceral work on the diaphragm and abdomen when needed.
What Is Polyvagal Theory and Why Does It Matter?
Polyvagal Theory helps us understand how our nervous system reacts to stress and how we connect with others. A key player in this theory is the vagus nerve, which you may have heard of recently. The vagus nerve is constantly monitoring our body and helps us determine whether it is safe for us to be in a relaxed state, or if we need protection of some sort, and therefore operate on high alert. When we’re in a calm, safe state, our body works better, and we can handle life’s challenges more easily. When we’re in a safe, relaxed state, our body thrives, and we’re better able to connect with others and handle life’s challenges.
The vagus nerve is the longest nerve in the body and part of the autonomic nervous system, which controls things like heart rate and digestion. Here are the roles it plays in your body:
- Surveillance and Safety: The vagus nerve checks for safety or danger. If it detects a threat (real or imagined), it triggers the “fight, flight, or freeze” responses to protect us.
- Relaxation: The vagus nerve helps us calm down after stress. It slows our heart rate and helps us recover. This is crucial for emotional regulation, especially after stressful events.
- Social Connection: The vagus nerve is tied to how we connect with others. When it’s functioning well, we’re better at forming bonds, expressing emotions, and staying calm in social situations.
- Balancing Stress: The vagus nerve helps balance the “fight or flight” response (stress) with the “rest and digest” response (relaxation). It shifts us back to a relaxed state, where healing and emotional balance can occur.
There are three main states we can experience:
- Calm, Safe & Connected: This is the state we want to be in most of the time, especially with our families, because it’s when our body functions best and we feel emotionally balanced.
- Fight or Flight: This mode is a natural response to stress, but when we stay stuck here for too long (which is common for busy parents!), it can lead to burnout, exhaustion, and feeling “off.”
- Freeze: When stress is overwhelming, or has been chronically persistent, we can freeze or shut down, often experienced as feeling disconnected, unmotivated, and exhausted.
In short, a healthy nervous system – including the vagus nerve – is vital for helping us handle stress, stay calm, and build social connections. Its health and proper function are essential for emotional well-being and resilience, which is why it’s a focal point in the care provided in our office.
Why Does This Matter for Your Family?
The goal is for your nervous system to respond to stress in a healthy way, ideally spending more time in the calm, connected state. This is where emotional regulation and positive social interactions thrive, and where your internal body systems function best. When our nervous systems are out of balance, everything can feel “off,” which is why chiropractic care can be so helpful. Adjustments can help reset your system, similar to rebooting a computer.
Practical Tips for Supporting Your Family’s Nervous System at Home
- Breathing Exercises: Encourage deep, belly breathing to activate the vagus nerve and promote relaxation. Try taking a few deep breaths together before meals or bedtime.
- Movement and Exercise: Physical activity is one of the best ways to regulate the nervous system. Family walks, bike rides, or even a living room dance party can make a huge difference in how everyone feels. Flying solo? Go for a hike, or do some yoga poses!
- Connection and Play: Spending time together in a fun, lighthearted way is great for the nervous system. Playing games, sharing stories, or simply laughing together can help everyone feel more connected and calm. But don’t overlook ways to foster greater inner connection with yourself, using tools like meditation/visualization, journalling, or expressing yourself through music or other forms of art.
And, of course, regular chiropractic adjustments can keep your nervous system functioning at its best. If you’d like to learn more about how we can help your family, feel free to reach out!
