Bridging the Body-Mind Gap: The Physiology behind FEM
Polyvagal Theory
The vagus nerve, the tenth of twelve cranial nerves, is a key component of the autonomic nervous system (ANS). With 80% of its fibers dedicated to transmitting information from the body’s organs to the brain, it plays a crucial role in regulating various bodily functions including heart rate, digestion, blood pressure and respiratory rate. The vagus nerve innervates the lungs, heart and many muscles of the throat as well as regulates several visceral organs including the stomach, liver, pancreas, kidneys, small intestine and portions of the large intestine. Limitations or impairments in the functioning of this very important neurological link between the brain and systems of the body can result in a cascade of physiological ailments such as digestive issues, high or low blood pressure, shortness of breath, muscle tension and migraines just to name a few.
Through its involvement in the ANS, the vagus nerve also plays a significant role in the body’s response to stress. In 1994, Stephen Porges, a world-renowned psychologist and neuroscientist, introduced the polyvagal theory. This theory proposes that there are two separate branches to the vagus nerve: the ventral (anterior) branch and the dorsal (posterior) branch. These two branches, along with the spinal sympathetic chain, make up the ANS.
According to Porges, the ventral branch of the vagus nerve is associated with the social engagement system. When this component of the ANS is activated, it helps with emotional regulation, fosters social engagement, supports a sense of safety and connection and is associated with feelings of joy, love and satisfaction. Porges calls this branch “supradiaphragmatic” as it innervates the heart, bronchi of the lungs and several muscles of the throat. Responsible for the promotion of “rest and digest,” when activated, this branch of the parasympathetic nervous system normalizes and regulates the activity of the other two threat-responding, defensive branches.
The second component of the ANS is the spinal sympathetic chain. Spanning from the first thoracic vertebra of the spine to the second lumbar vertebra, this system is activated when we feel threatened. This is our “fight or flight” system of defense and is associated with feelings of fear, anger or, when chronic, anxiety. As the first line of defense, this reflexive sympathetic system prepares the body for immediate defensive action by tensing muscles, increasing heart rate, respiratory rate and blood pressure.
The third component of the ANS is the dorsal vagal nerve which Porges calls “subdiaphragmatic” as the fibers of this branch innervate the visceral organs below the diaphragm. When there is no way out of danger and the immediate defensive action of “fight or flight” proves futile, the body activates the “freeze” or “collapse” system of defense. Dorsal branch activation slows down bodily functions including digestion and is associated with feelings of helplessness, hopelessness, apathy and depression. Activation of the spinal sympathetic chain or the dorsal vagal nerve reduces activity of the “rest and digest” capacity of the ventral vagal nerve.
Building the Bridge: First the foundation
A well-functioning ANS is flexible and able to respond appropriately to both internal and external conditions. To varying degrees, all three components of the ANS are continually active but based on either the current situation or an individual’s chronic internal state, the sympathetic chain or the dorsal vagal branch can remain overly activated. As outlined above, the body responds physiologically to activation of these circuits. Chronic activation of either of these systems can, over time, have significant consequences on one’s physical and emotional wellbeing.
The vagus nerve, the tenth of twelve cranial nerves, is a key component of the autonomic nervous system (ANS). With 80% of its fibers dedicated to transmitting information from the body’s organs to the brain, it plays a crucial role in regulating various bodily functions including heart rate, digestion, blood pressure and respiratory rate. The vagus nerve innervates the lungs, heart and many muscles of the throat as well as regulates several visceral organs including the stomach, liver, pancreas, kidneys, small intestine and portions of the large intestine. Limitations or impairments in the functioning of this very important neurological link between the brain and systems of the body can result in a cascade of physiological ailments such as digestive issues, high or low blood pressure, shortness of breath, muscle tension and migraines just to name a few.
Through its involvement in the ANS, the vagus nerve also plays a significant role in the body’s response to stress. In 1994, Stephen Porges, a world-renowned psychologist and neuroscientist, introduced the polyvagal theory. This theory proposes that there are two separate branches to the vagus nerve: the ventral (anterior) branch and the dorsal (posterior) branch. These two branches, along with the spinal sympathetic chain, make up the ANS.
According to Porges, the ventral branch of the vagus nerve is associated with the social engagement system. When this component of the ANS is activated, it helps with emotional regulation, fosters social engagement, supports a sense of safety and connection and is associated with feelings of joy, love and satisfaction. Porges calls this branch “supradiaphragmatic” as it innervates the heart, bronchi of the lungs and several muscles of the throat. Responsible for the promotion of “rest and digest,” when activated, this branch of the parasympathetic nervous system normalizes and regulates the activity of the other two threat-responding, defensive branches.
The second component of the ANS is the spinal sympathetic chain. Spanning from the first thoracic vertebra of the spine to the second lumbar vertebra, this system is activated when we feel threatened. This is our “fight or flight” system of defense and is associated with feelings of fear, anger or, when chronic, anxiety. As the first line of defense, this reflexive sympathetic system prepares the body for immediate defensive action by tensing muscles, increasing heart rate, respiratory rate and blood pressure.
The third component of the ANS is the dorsal vagal nerve which Porges calls “subdiaphragmatic” as the fibers of this branch innervate the visceral organs below the diaphragm. When there is no way out of danger and the immediate defensive action of “fight or flight” proves futile, the body activates the “freeze” or “collapse” system of defense. Dorsal branch activation slows down bodily functions including digestion and is associated with feelings of helplessness, hopelessness, apathy and depression. Activation of the spinal sympathetic chain or the dorsal vagal nerve reduces activity of the “rest and digest” capacity of the ventral vagal nerve.
Building the Bridge: First the foundation
A well-functioning ANS is flexible and able to respond appropriately to both internal and external conditions. To varying degrees, all three components of the ANS are continually active but based on either the current situation or an individual’s chronic internal state, the sympathetic chain or the dorsal vagal branch can remain overly activated. As outlined above, the body responds physiologically to activation of these circuits. Chronic activation of either of these systems can, over time, have significant consequences on one’s physical and emotional wellbeing.
Over-Activation: How and Why?
Trauma is unavoidable. It is built into the fabric of the human experience. Trauma presents in many forms including, but by no means limited to loss, abuse and emotional or physical abandonment or neglect. For many, traumatic experiences begin in childhood, a time of complete interdependence on our caretakers for our physical and emotional wellbeing and development. While even the most conscientious of caretakers fall short on occasion, many children grow up with varying degrees of persistent lack. Lack of safety, support, consistency, or nurturance are perceived as threats to the nervous system that result in the activation of our internal defense mechanisms, namely the spinal sympathetic chain and the dorsal vagal circuit.
In response to prolonged exposure to stress and trauma, the ANS can get “stuck” in defensive activation. Many people live for years, often decades, in a state of neurological defensiveness to the effect that it becomes “normal” or unnoticeable. While cognitive awareness of this internal state may be lacking, the emotional and physiological consequences to sustained activity of the spinal sympathetic chain or dorsal vagal circuit play out through difficulties in relationships as well as an expansive array of potential health issues.
The Orthopedic Link: The spine of the bridge
The impact of emotional distress on the musculoskeletal system is undeniable. Picture in your mind’s eye an individual in emotional distress and you may see a head hanging low, shoulders rolled forward and a slouched posture. An individual may lie balled up for hours, days or, in extreme cases, weeks while enduring the pain of trauma before returning to daily life. Compounded by our sitting culture and the unyielding effects of gravitational forces, the musculoskeletal system bends and conforms to the forces exerted on it leading to adaptive changes at both the structural and soft tissue levels of the body. To best understand how to “unwind” this pattern, it is helpful to gain a deeper understanding of these adaptive changes.
Structural Integrity
The spine is a column of bones that, when properly stacked, is designed to move 3-dimensionally to allow for pain-free, full-range functional movement. Between each vertebral pair are joints that guide the movement of one vertebra relative to the next as we walk, work and play. A spine that endures prolonged states of flexion as noted above, adaptively loses the ability of vertebral bones to move relative to the one above or below it no longer allowing for full-range spinal movement. These changes, perhaps subtle at first, build over time leading to progressive stiffness and pain.
Furthermore, these changes compromise the structural integrity of the skeleton. Like the framework of a building, the skeleton is engineered to maintain stability and distribute stresses and forces throughout the system. A flexed spinal posture shifts the center of gravity altering movement mechanics throughout the bony structure increasing compressive loading and wear and tear of joints. Not only does this fuel back and neck pain and stiffness, but this excessive joint wear and tear is the mechanism of injury for many chronic orthopedic conditions such as knee or hip osteoarthritis and spinal disc issues. For some, years of compensatory movement mechanics will lead to joint replacement surgery, back surgery, neuropathies, or seemingly unexplainable chronic pain.
Trauma is unavoidable. It is built into the fabric of the human experience. Trauma presents in many forms including, but by no means limited to loss, abuse and emotional or physical abandonment or neglect. For many, traumatic experiences begin in childhood, a time of complete interdependence on our caretakers for our physical and emotional wellbeing and development. While even the most conscientious of caretakers fall short on occasion, many children grow up with varying degrees of persistent lack. Lack of safety, support, consistency, or nurturance are perceived as threats to the nervous system that result in the activation of our internal defense mechanisms, namely the spinal sympathetic chain and the dorsal vagal circuit.
In response to prolonged exposure to stress and trauma, the ANS can get “stuck” in defensive activation. Many people live for years, often decades, in a state of neurological defensiveness to the effect that it becomes “normal” or unnoticeable. While cognitive awareness of this internal state may be lacking, the emotional and physiological consequences to sustained activity of the spinal sympathetic chain or dorsal vagal circuit play out through difficulties in relationships as well as an expansive array of potential health issues.
The Orthopedic Link: The spine of the bridge
The impact of emotional distress on the musculoskeletal system is undeniable. Picture in your mind’s eye an individual in emotional distress and you may see a head hanging low, shoulders rolled forward and a slouched posture. An individual may lie balled up for hours, days or, in extreme cases, weeks while enduring the pain of trauma before returning to daily life. Compounded by our sitting culture and the unyielding effects of gravitational forces, the musculoskeletal system bends and conforms to the forces exerted on it leading to adaptive changes at both the structural and soft tissue levels of the body. To best understand how to “unwind” this pattern, it is helpful to gain a deeper understanding of these adaptive changes.
Structural Integrity
The spine is a column of bones that, when properly stacked, is designed to move 3-dimensionally to allow for pain-free, full-range functional movement. Between each vertebral pair are joints that guide the movement of one vertebra relative to the next as we walk, work and play. A spine that endures prolonged states of flexion as noted above, adaptively loses the ability of vertebral bones to move relative to the one above or below it no longer allowing for full-range spinal movement. These changes, perhaps subtle at first, build over time leading to progressive stiffness and pain.
Furthermore, these changes compromise the structural integrity of the skeleton. Like the framework of a building, the skeleton is engineered to maintain stability and distribute stresses and forces throughout the system. A flexed spinal posture shifts the center of gravity altering movement mechanics throughout the bony structure increasing compressive loading and wear and tear of joints. Not only does this fuel back and neck pain and stiffness, but this excessive joint wear and tear is the mechanism of injury for many chronic orthopedic conditions such as knee or hip osteoarthritis and spinal disc issues. For some, years of compensatory movement mechanics will lead to joint replacement surgery, back surgery, neuropathies, or seemingly unexplainable chronic pain.
Tissue Issue: The suspension system
Of equal importance is the body’s soft tissue adaptations of a spine lacking full range extension. Up until recent years, the fascial system has been largely ignored but is quickly getting the attention it deserves as it not only has substantial influence on every system of the body, but it also plays a critical role in bridging the mind-body gap. To better understand this, let’s begin by gaining a deeper understanding of fascia.
Have you ever noticed a silvery, iridescent skin on a cut of beef or chicken? That is fascia. Fascia is a continuous network of fibrous connective tissue that encapsulates every part of the body from muscles and organs to joints and bones and even nerves. If you are a visual learner, it may be helpful to picture your skeleton surrounded by a 3-dimensional webbing in the shape of your body. Mostly made of collagen, a coil-like protein that has the capacity to shorten and lengthen, the anterior fascial network of the torso adaptively shortens during periods of emotional distress and while sitting for prolonged periods of time. Much like pinching and pulling the fabric of a pair of spandex shorts, tightening or pulling of one area of the fascial web also pulls and tensions surrounding fascia. Consequentially, a fascial restriction in one area often restricts movement elsewhere in the body.
Since the fascial network surrounds the neural network, putting fascia under tension also means putting nerves under tension which unequivocally triggers a physiological protective response. This response, when chronic, sets the stage for a plethora of health concerns including digestive issues, high or low blood pressure, ulcers, heartburn and more. More on this cause-and-effect relationship shortly as we continue bridging the mind-body gap with polyvagal theory. First, let’s look deeper into the interdependence of the fascial and neural systems.
The Neurofascial System
Understanding how the systems of the body work together gives the greatest insight on how to approach healing and change. Much like the cardiopulmonary system refers to the relationship between the heart and lungs, the neurofascial system refers to the relationship between the nervous system and the fascial system. Serving as the body’s communication and control center, not only is the nervous system the most vital system of the body, it’s also the most sensitive. While it plays a crucial role in every bodily function, it’s top priority is ensuring protection and safety from physical and emotional harm warranting a top-of-the-line defense system.
As previously mentioned, the webbing of the fascial system is pervasive throughout the body surrounding and influencing every structure big and small including the nervous system. If the anterior fascial system in relation to a flexed spine has adaptively shortened, we can conclude that simply standing upright puts that fascia under tension. Leveraging the spandex analogy, one can visualize the pulling of the fascial fabric. Consequentially the fascially-enmeshed nervous system is also put under tension which it perceives as a threat. To protect against this threat, the surrounding muscles increase their activity to minimize the tension forces on this shortened network thereby protecting the vulnerable, vital nervous system. This muscle guarding, which is beyond conscious control, reinforces progressive spinal flexion over time.
Polyvagal Theory: The orthopedic link
At this juncture of my claim, I would like to give a gentle nod towards the shining star of polyvagal theory, the vagus nerve. Latin for “wandering,” the vagus nerve emerges from the brainstem and meanders through the chest wall and abdominal cavity innervating the heart, lungs, many visceral organs including the stomach, liver and gall bladder and most of the intestines. Like the casting of a wide net, this vital neural network reaches and influences nearly every organ and system from surface to bone and is no exception to the threatening pull of the shortened anterior fascial system.
Of equal importance is the body’s soft tissue adaptations of a spine lacking full range extension. Up until recent years, the fascial system has been largely ignored but is quickly getting the attention it deserves as it not only has substantial influence on every system of the body, but it also plays a critical role in bridging the mind-body gap. To better understand this, let’s begin by gaining a deeper understanding of fascia.
Have you ever noticed a silvery, iridescent skin on a cut of beef or chicken? That is fascia. Fascia is a continuous network of fibrous connective tissue that encapsulates every part of the body from muscles and organs to joints and bones and even nerves. If you are a visual learner, it may be helpful to picture your skeleton surrounded by a 3-dimensional webbing in the shape of your body. Mostly made of collagen, a coil-like protein that has the capacity to shorten and lengthen, the anterior fascial network of the torso adaptively shortens during periods of emotional distress and while sitting for prolonged periods of time. Much like pinching and pulling the fabric of a pair of spandex shorts, tightening or pulling of one area of the fascial web also pulls and tensions surrounding fascia. Consequentially, a fascial restriction in one area often restricts movement elsewhere in the body.
Since the fascial network surrounds the neural network, putting fascia under tension also means putting nerves under tension which unequivocally triggers a physiological protective response. This response, when chronic, sets the stage for a plethora of health concerns including digestive issues, high or low blood pressure, ulcers, heartburn and more. More on this cause-and-effect relationship shortly as we continue bridging the mind-body gap with polyvagal theory. First, let’s look deeper into the interdependence of the fascial and neural systems.
The Neurofascial System
Understanding how the systems of the body work together gives the greatest insight on how to approach healing and change. Much like the cardiopulmonary system refers to the relationship between the heart and lungs, the neurofascial system refers to the relationship between the nervous system and the fascial system. Serving as the body’s communication and control center, not only is the nervous system the most vital system of the body, it’s also the most sensitive. While it plays a crucial role in every bodily function, it’s top priority is ensuring protection and safety from physical and emotional harm warranting a top-of-the-line defense system.
As previously mentioned, the webbing of the fascial system is pervasive throughout the body surrounding and influencing every structure big and small including the nervous system. If the anterior fascial system in relation to a flexed spine has adaptively shortened, we can conclude that simply standing upright puts that fascia under tension. Leveraging the spandex analogy, one can visualize the pulling of the fascial fabric. Consequentially the fascially-enmeshed nervous system is also put under tension which it perceives as a threat. To protect against this threat, the surrounding muscles increase their activity to minimize the tension forces on this shortened network thereby protecting the vulnerable, vital nervous system. This muscle guarding, which is beyond conscious control, reinforces progressive spinal flexion over time.
Polyvagal Theory: The orthopedic link
At this juncture of my claim, I would like to give a gentle nod towards the shining star of polyvagal theory, the vagus nerve. Latin for “wandering,” the vagus nerve emerges from the brainstem and meanders through the chest wall and abdominal cavity innervating the heart, lungs, many visceral organs including the stomach, liver and gall bladder and most of the intestines. Like the casting of a wide net, this vital neural network reaches and influences nearly every organ and system from surface to bone and is no exception to the threatening pull of the shortened anterior fascial system.
The BodyMind Bridge
Neurofascial tensioning of the vagus nerve triggers the physiological and emotional defensive mechanisms of the ANS perpetuating the protective fallout of either “fight or flight,” or “collapse.” Orthopedically speaking, this demonstrates that the mind-body bridge is tangibly neurofascially formed when put under tension. Our systematic approach to navigating the mind-body bridge paves the path for mutual physical and emotional healing. Psychologically speaking, the phrase “what fires together, wires together” allows us to see the emotional connection to this fascial restriction in concrete terms. Most have experienced, at one time or another, the chest or abdominal tightening of anxiety, stress or grief. Neurofascial tension of the vagus nerve stimulates feelings and emotions associated with trauma. When done in a safe, calm and supportive environment, this presents an opportunity for deep self-learning, healing and growth through enhanced self-awareness. At the organ and systemic level, how the nervous system responds to this persistent threat is largely dictated by which protective mechanism an individual has relied on for survival. The chart below, by no means comprehensive, outlines some of the emotional and physiological symptoms and responses associated with activation of each component of the ANS. Symptoms can present acutely resulting in flares of symptoms and chronically leading to long-standing health conditions and concerns.
Neurofascial tensioning of the vagus nerve triggers the physiological and emotional defensive mechanisms of the ANS perpetuating the protective fallout of either “fight or flight,” or “collapse.” Orthopedically speaking, this demonstrates that the mind-body bridge is tangibly neurofascially formed when put under tension. Our systematic approach to navigating the mind-body bridge paves the path for mutual physical and emotional healing. Psychologically speaking, the phrase “what fires together, wires together” allows us to see the emotional connection to this fascial restriction in concrete terms. Most have experienced, at one time or another, the chest or abdominal tightening of anxiety, stress or grief. Neurofascial tension of the vagus nerve stimulates feelings and emotions associated with trauma. When done in a safe, calm and supportive environment, this presents an opportunity for deep self-learning, healing and growth through enhanced self-awareness. At the organ and systemic level, how the nervous system responds to this persistent threat is largely dictated by which protective mechanism an individual has relied on for survival. The chart below, by no means comprehensive, outlines some of the emotional and physiological symptoms and responses associated with activation of each component of the ANS. Symptoms can present acutely resulting in flares of symptoms and chronically leading to long-standing health conditions and concerns.
As an integrated approach to mind-body healing, the Functional Emotional Movement (FEM) method incorporates and builds upon many well-established BodyMind healing therapies. Along with spiritual practice, many bodywork modalities and movement practices are known to have the capacity for healing within the BodyMind realm. For millennia, mindfulness practices such as Buddhism, Hinduism and meditation have proven powerful tools for this form of healing. As Thich Nhat Hanh teaches, “Calming allows us to rest, and resting is a precondition for healing.” As part of the FEM approach, Baseline BodyMind offers mindfulness classes where we practice calming, being present and mindful awareness. Using the sensations of the body, specifically the tensioning of the vagal neurofascia as an anchor for exploration, encourages embodiment, self-awareness and deep healing. Many bodyworkers such as massage therapists, Rolfers and chiropractors have experienced first-hand the mind-body connection. Stanley Rosenberg, a craniosacral therapist known for his work in somatic experiencing and trauma resolution wrote in Accessing the Healing Power of the Vagus Nerve, “Physical well-being and emotional well-being are intimately linked.” With a trusting client-therapist relationship, emotions commonly arise during hands-on treatments as the practitioner manipulates the neurofascial system to mobilize restrictions, relieve pain and improve function. In the Baseline classes, you will learn how to access and self-mobilize your neurofascial restrictions. Not only does this illuminate your path for physical and emotional healing, but it empowers you to proactively take your health and healing into your own hands. Finally, movement practices such as yoga, dance, and tai chi have deep roots in the history of mind-body healing. Increasing body awareness, improving flexibility, mental clarity and relaxation are just a few of the plethora of benefits found through movement. Embracing these traditions, the FEM method is a movement-based approach designed through an orthopedic lens to systematically reclaim functional movement, decrease pain, retrain the nervous system and empower self-awareness, compassion and personal growth. Understood as true for thousands of years, the mind-body relationship has a remarkable influence on one’s life, relationships and physical and emotional health and well-being. As a refined approach, the Functional Emotional Movement method integrates the known healing qualities of bodywork, spiritual and movement practices while overlaying orthopedic principles to bridge the body/mind gap and empower physical and emotional self-healing.