Multi-tasking and shouldering multiple responsibilities often come at the cost of mental peace. Keeping up with the fast-paced life leaves us stressed and worried about things that don’t even deserve a second thought. The next time you are sitting idle, try this simple hack to find out if your nervous system is dysregulated – swallow three times in a row and see if you get stuck somewhere. If you face no trouble, congratulations, you have beaten the odds! And if not, it’s time to sit back and unwind.
Dr Vinit Banga, director, neurology and head, neuro-intervention, Fortis Hospital, Faridabad told indianexpress.com that having trouble swallowing three times consecutively can indicate an overactive or dysregulated nervous system, especially when the body is in fight-or-flight mode.
What’s the connection?
“Swallowing is a parasympathetic activity—associated with the “rest and digest” state. When the nervous system is dysregulated by chronic stress, trauma, or anxiety, it might be giving priority to survival mechanisms, shutting down automatic bodily processes such as swallowing, digestion, or breathing deeply,” he said.
Dr Manish Chhabria, senior consultant, neurology at Sir H N Reliance Foundation Hospital, Mumbai, said that difficulty in swallowing (dysphagia) affects your quality of life and your health, leading to complications such as malnutrition, weight loss, dehydration. He also said that several neurologic conditions can interfere with this process.
“Oropharyngeal dysphagia is a type of dysphagia that involves difficulty moving food and liquids from the mouth to the throat and esophagus (food pipe). The muscles of the mouth, back of throat (pharynx), and top of the esophagus (upper esophageal sphincter) are connected to the brain and can be weakened in people with neurologic disorders,” he said.
However, Dr Samrat Shah, consultant physician, Ruby Hall Clinic Pune said that not being able to swallow three times in a row without effort doesn’t necessarily mean your nervous system is “dysregulated”. It could simply be that your body needs saliva or is experiencing tension, distraction or anxiety.
Here are some easy ways to calm your nervous system (Source: Freepik)
However, Dr Samrat Shah, Consultant Physician, Ruby Hall Clinic Pune said that not being able to swallow 3 times in a row without effort doesn’t necessarily mean your nervous system is “dysregulated.” It could simply be that your body needs saliva or is experiencing tension, distraction or anxiety.
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According to somatic healer Navedita Singh, swallowing reflects the vagus nerve’s functioning — the bridge between body and brain that governs rest, digestion, and restoration. “If the vagus nerve is under-toned (weak) or suppressed by chronic sympathetic (fight-flight) activation, automatic functions like swallowing, sighing, yawning, and even digesting slow down or glitch,” she said.
Simply put, if your body doesn’t feel safe, it won’t waste energy doing things that are optional for survival, like swallowing when you’re not eating.
How can you increase nervous system regulation?
Slow diaphragmatic breathing: Slow breathing activates the vagus nerve and brings the body into a parasympathetic state.
Cold exposure: Cold water splashing of the face or showering with cold water is likely to stimulate the vagus nerve and re-set the nervous system.
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Grounding techniques: Sensory-oriented activities such as barefoot walking, grasping a textured object, or attention to physical sensations can de-arousal the nervous system.
Vagal nerve stimulation: Humming, singing, or gargling stimulates the vagus nerve, supporting a more regulated, calm state.
Maintenance sleep and nutrition: Routine activities facilitate brain and body regulation and stressor resilience.
Experts emphasised that a regulated nervous system depends heavily on stable sleep cycles and balanced blood sugar. Prioritize seven to nine hours of sleep and regular meals along with regular exercise.
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