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Juggling various tasks and responsibilities can often disrupt mental tranquility. The demands of a hurried lifestyle frequently leave us feeling anxious and preoccupied with issues that may not warrant our attention. When you find yourself in a moment of stillness, consider this straightforward test to determine if your nervous system is out of balance: attempt to swallow three times consecutively and observe if you encounter any difficulties. If you manage this without any issues, well done; you’ve defied the odds. On the other hand, if you struggle, it may be time to relax and take a step back. Dr. Vinit Banga, who serves as the director of neurology and head of neuro-intervention at Fortis Hospital in Faridabad, shared with indianexpress.com that challenges in swallowing three times in succession may signal an overactive or imbalanced nervous system, particularly when the body is in a state of heightened alertness or stress.
“Swallowing is a function associated with the parasympathetic nervous system, which is linked to the 'rest and digest' phase. When chronic stress, trauma, or anxiety disrupt the nervous system, it can prioritize survival, resulting in a shutdown of essential processes like swallowing, digestion, or even deep breathing,” he explained. Dr. Manish Chhabria, a senior neurology consultant at Sir H N Reliance Foundation Hospital in Mumbai, emphasized that difficulties with swallowing, known as dysphagia, can significantly impact both health and quality of life, leading to issues such as malnutrition, weight loss, and dehydration. He noted that various neurological disorders can interfere with the swallowing process.
“Oropharyngeal dysphagia, in particular, is characterized by challenges in moving food and liquids from the mouth to the throat and esophagus. The muscles involved in this action are connected to the brain and can be weakened in individuals with neurological conditions,” he added. However, Dr. Samrat Shah, a consulting physician at Ruby Hall Clinic in Pune, cautioned that not being able to swallow three times consecutively without difficulty does not definitively indicate a “dysregulated” nervous system. It may simply signify that your body requires more saliva or is facing stress, distraction, or anxiety.
Furthermore, somatic healer Navedita Singh pointed out that swallowing is indicative of the vagus nerve’s functionality, which serves as the connection between the body and brain, regulating rest, digestion, and recovery. “If the vagus nerve is underdeveloped or diminished due to chronic activation of the sympathetic nervous system (associated with fight-or-flight responses), involuntary actions like swallowing, sighing, yawning, and even digestion may become sluggish or impaired,” she observed.
In essence, if your body perceives a lack of safety, it may refrain from expending energy on non-essential processes, such as swallowing when food is not present.
How can you increase nervous system regulation?
Practicing slow diaphragmatic breathing: Engaging in slow, deep breathing activates the vagus nerve, guiding the body into a state of rest and relaxation.
Exposure to cold: Splashing your face with cold water or taking a cold shower can energize the vagus nerve and help reset the body’s nervous system.
Grounding practices: Engaging in sensory-focused activities such as walking barefoot, holding an object with varied textures, or being mindful of physical sensations can help calm the nervous system.
Stimulating the vagus nerve: Activities like humming, singing, or gargling can activate the vagus nerve, promoting a state of calm and improved regulation.
Adequate sleep and nutrition: Establishing a routine that includes good sleep and regular meals contributes to the regulation of both brain and body, enhancing resilience to stress.
Professionals point out that a well-regulated nervous system relies significantly on consistent sleep patterns and stable blood sugar levels. Aim for seven to nine hours of sleep each night along with regular meal schedules and consistent physical activity.
