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How to Relieve Stress and Anxiety with Physical Therapy

A Month Full of Awareness! 

October is a month dedicated to Physical Therapy Month and World Mental Health Day on October 10th, making it the perfect time to explore how physical therapy can play a crucial role in managing stress and anxiety. In today’s world, mental health challenges are more common than ever, and the effects of stress often manifest physically—tight muscles, headaches, and fatigue are just a few examples. 

This month, we recognize the power of physical therapy not only to heal injuries but to support overall well-being. Physical therapists use techniques that help activate the body’s natural relaxation responses, alleviating the physical symptoms of stress while promoting mental clarity and calm. As we raise awareness for mental health and the impact of physical therapy, let’s dive into how this holistic approach can help you find balance both mentally and physically. 

How to Relieve Stress and Anxiety with Physical Therapy

Understanding “Fight or Flight” Counterpart 

We’ve all experienced those moments of stress that leave us feeling overwhelmed—rapid breathing, a pounding heart, and clammy hands. These sensations are classic indicators that we’re caught in “fight or flight” mode, a response triggered by the sympathetic nervous system. While this instinctive reaction serves as a vital survival mechanism, it can become counterproductive in our modern world, where daily stressors can keep our nervous system on high alert. The result? A constant state of anxiety that makes it challenging to find peace. 

This is where the parasympathetic nervous system comes into play, often referred to as the “rest and digest” system. It acts as a counterpart to the “fight or flight” response, facilitating a return to calm. By slowing our breathing, stabilizing our heart rate, and promoting relaxation, the parasympathetic nervous system helps alleviate the physical symptoms of stress and anxiety. Understanding how to activate this calming system can empower us to regain control over our bodies and minds, allowing us to navigate life’s challenges with greater ease.  

The Role of the Vagus Nerve 

The vagus nerve, the 10th cranial nerve, is essential to our parasympathetic nervous system, facilitating relaxation and recovery. It starts in the brainstem and extends to the abdomen, influencing vital functions like heart rate, digestion, and breathing. 

As the main regulator of this system, the vagus nerve helps shift the body from a “fight or flight” state, often triggered by stress and anxiety, to “rest and digest.” By slowing the heart rate and lowering blood pressure, it promotes a sense of calm. Stimulating the vagus nerve is a powerful way to activate this relaxation response and reduce the physical effects of stress and anxiety, allowing individuals to regain a sense of well-being even in challenging times. 

Techniques for Managing Stress & Anxiety 

The vagus nerve, meaning “wanderer” in Latin, influences various bodily functions, including heart rate and digestion. Luckily, there are simple, equipment-free techniques to stimulate it, promoting relaxation and reducing anxiety in just seconds. These can easily fit into your daily routine whenever stress arises. 

Deep Breathing: 

Engaging in slow, deep breaths is one of the most effective techniques for activating the parasympathetic nervous system. Focus on inhaling deeply through your nose for a count of four, allowing your abdomen to expand fully. Then, exhale slowly through your mouth for a count of eight, making sure to release all the air from your lungs. This practice not only helps lower your heart rate but also encourages a profound sense of calm and relaxation, making it an ideal tool for managing stress. 

Humming: 

Humming is a simple yet powerful way to stimulate the vagus nerve through the vocal cords. As you take a deep breath in, let it out slowly while humming a sound such as “ohm” or any other soothing tone. The vibrations created by humming resonate through your body and activate the vagus nerve, promoting a calming effect. This technique can be especially useful during moments of anxiety or tension, as it helps to ground your thoughts and foster a sense of peace. 

Cold Water on Your Face: 

Splashing cold water on your face is a quick and effective technique that activates the body’s natural diving reflex. This reflex helps slow your heart rate and stimulates the vagus nerve, providing immediate relief from stress. To use this technique, simply splash your face with cold water or immerse your face in a bowl of cold water for a few moments. This refreshing action can instantly invigorate you and bring a sense of calm during overwhelming moments. 

Massage Ear: 

The vagus nerve has a superficial branch that runs near the skin around the ear, making it accessible for stimulation. By gently massaging this area—either behind the ear or at the entrance of the ear canal—you can activate the vagus nerve and promote relaxation throughout your body. Use your fingers to apply light pressure in circular motions, taking care to breathe deeply as you do so. This technique can help reduce stress and create a sense of well-being. 

Lateral Eye Movements: 

To engage the vagus nerve through movement, try lateral eye gazing. Start by looking all the way to your right, holding your gaze for a moment, then shift to look all the way to your left. Repeat this motion several times. This technique activates the oculocardiac reflex, which is linked to the vagus nerve, helping to lower your heart rate and induce a sense of calm. It’s a simple practice that can be done anywhere, providing quick relief in stressful situations. 

Increase Saliva: 

One interesting way to stimulate the vagus nerve is by increasing saliva production. Simply think about something sour, like biting into a lemon, and notice how your mouth begins to water. This reflexive response triggers the branches of the vagus nerve connected to the palate, helping to promote relaxation. Swallowing not only enhances this effect but also encourages your body to enter a more relaxed state, making this a unique and effective stress management technique. 

Gargling: 

Gargling is another effective technique for activating the vagus nerve. This method stimulates both the palate and the vocal cords, engaging the areas innervated by the vagus nerve. While it may not be suitable for public settings, gargling can be a great relaxation technique when you’re at home or in a private space. Just fill your mouth with water and gargle for several seconds, then spit it out. This simple act can help reduce stress and promote a sense of calm. 

Expectations 

As you practice these techniques, you might notice signs like yawning, sighing, or increased salivation, which indicate that your vagus nerve is being stimulated and your parasympathetic nervous system is activating. Even if you don’t experience these signs, you should still feel a sense of calm afterward. 

Next time stress strikes—whether from a hectic commute, looming deadlines, or preparing for a workout—try one of these simple vagus nerve stimulation techniques. They’re quick, easy, and can provide a much-needed moment of tranquility in your day. 

Calm, Just a Breakthru Away!

October highlights the vital role physical therapy can play in managing stress and anxiety, and at Breakthru Physical Therapy, we are dedicated to supporting you on your journey toward better mental and physical health. Our team understands that mental well-being is closely tied to physical health, and we’re here to provide personalized techniques tailored to your unique needs. 

From deep breathing exercises to gentle movements that stimulate the vagus nerve, our expert therapists offer effective tools to help you regain control and find calm. You don’t have to navigate stress alone—Breakthru Physical Therapy is here to lend a helping hand. Together, we can cultivate a sense of well-being that empowers you to thrive. 

Take the first step toward a calmer, healthier you. Scheduling an appointment today!

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