Jaw Clenching, Breath Holding, Constipation, Oh My!

What in the world could jaw clenching, breath holding, and constipation have in common? 

If I were answering this question as a contestant on Jeopardy, I would phrase it in the form of the question, “What is effected by - and effects - the vagus nerve?” 

If that sounds like a doubling back kind of answer to you, stick around and I’ll explain.  

What is the vagus nerve?

The vagus nerve, referred to as “The Wanderer”, is a far-reaching nerve that emerges in the base of the brain and heads down into the sides of the neck with branches extending to the jaw, the throat, and the heart.  It then passes through the diaphragm and into the gut and abdominal cavity.

It acts as a braking mechanism for our nervous system, allowing us to come out of fight or flight and take rest, digest, and feel a sense of ease. Its function also has a role in protecting us from complete shut down, when we feel unsafe or unrelenting overwhelm.

The vagus nerve functions in a bi-directional manner, meaning that it gathers information from the body and sends it to the brain while also sending information from the brain to the body.  

Your nervous system is continuously taking in information from your body, your surroundings, and during your interactions with others in an effort to determine safety or danger. When you clench your jaw, grip your belly, or engage your glutes habitually and unnecessarily, you are unwittingly telling your nervous system that you are ready to run (or whoop some butt). 

That muscular activity can, in turn, can cause the nervous system to ramp up - and subsequently have an effect on the bowel, the bladder, your sleep, or pain perception. Those effects might present as IBS-type symptoms or constipation, urinary urgency, insomnia, or heightened and disproportionate sense of pain.  

The state of your nervous system should be variable, meaning you might experience elevated states (i.e., stress) but are able to recover to a settled state (i.e., regulated) when the stressor is diminished - and in a reasonable amount of time.  Because stress is a normal part of life, developing a resilient nervous system is really the key. 

Strategies to build a resilient nervous system

Building resilience starts with observation and allowing yourself to feel sensations in your body, whether those sensations are pleasant, uncomfortable, or unfamiliar to you.  

Notice what you feel in your body.

Where do you hold tension?

Are you clenching your jaw right now?

If so, with your lips gently closed, allow your bottom teeth to fall away from your top teeth.  Feel the softening of your jaw as you inhale and exhale slowly through your nose three times.

Now, bring your attention to your belly.  Are you gripping your abdominal muscles?

Should that be the case, place your hands on your belly just below your ribs. Inhale through your nose while gently allowing your belly and ribs to expand into your hands. Exhale with a sigh out your mouth.  Repeat that three more times.  

Are you holding your breath right now?

Can you inhale deeply and slowly through your nose and then slowly sigh that breath out of your mouth?

That’s it.

That’s where we start - strategies that are accessible and you can do little bits at a time. 

How to learn more about the vagus nerve and building a resilient nervous system

If this resonates with you and you’d like to learn more about building a resilient nervous system, check out my What Happens in Vagus Doesn’t Have to Stay in Vagus: Nervous System Regulation Course!  

Want to hear more from me? I’d love for you to join my WTL (What’s The Latest) Newsletter family! I send out monthly-ish emails about all things Vagus and more.