Izivivinyo ze-vagus nerve: Yini esebenza ngempela

Uma uskrola ezinkundleni zokuxhumana isikhathi eside ngokwanele, uzotshelwa ukuthi i-vagus nerve yakho “ibambekile”, ukuthi isimiso sakho sezinzwa “asihleleki kahle”, nokuthi ikhambi ukuhumuza, ukugeza umphimbo, ukufafaza amanzi eqhwa ebusweni bakho, noma ukuthenga isiqeshana esenza indlebe yakho idlidlize. I-vagus nerve isiphenduke inkinobho yokuqalisa kabusha ethandwa kakhulu embonini yezempilo: ayibonakali, izwakala iyisimanga, futhi akunakwenzeka ukuyiqinisekisa.

Okuxakayo wukuthi i-vagus nerve yangempela iyathakazelisa ngempela, futhi enye yezindlela zokuyithonya imahhala, ifundwe kahle, futhi ithatha imizuzu emihlanu. Kodwa akuyona yona eduma kakhulu.

I-vagus nerve ngezibalo

• Cishe u-80% wemicu ye-vagus nerve ithwala amasiginali asuka emzimbeni aya ebuchosheni, hhayi ngenye indlela.
• Izifundo ezingu-223 ekuhlaziyweni okuhlanganisa izifundo ngo-2022: ukuphefumula kancane, cishe ukuphefumula okuyisithupha ngomzuzu, kwenyusa ngokuthembekile ukuhlukahluka kwesigqi senhliziyo okulawulwa yi-vagus nerve (Laborde et al., 2022).
• Imizuzu engu-5 ngosuku inyanga yonke: ukububula okuphindaphindwayo kwathuthukisa isimo sengqondo ngaphezu kwesikhathi esifanayo sokuzindla ngokunaka (Balban et al., 2023).
• Izifundo ezingu-16 ezilawulwe ngombumbulu zamadivayisi ashukumisa indlebe kubantu abanempilo: akubangekho ushintsho ekuhlukahluken i kwesigqi senhliziyo okulawulwa yi-vagus nerve uma kuqhathaniswa nokushukunyiswa mbumbulu (Wolf et al., 2021).

Lokho okwenziwa yi-vagus nerve empeleni

I-vagus nerve iyinzwa ende kunazo zonke yokhakhayi, isuka esiqwini sobuchopho iye enhliziyweni, emaphashini, nasemathunjini. Yindlela enkulu yohlelo lwezinzwa lwe-parasympathetic, uhlangothi lwe-"ukuphumula nokugaya" olwehlisa ukushaya kwenhliziyo yakho ngemva kokwethuka bese luphinde luvule ukugaya ukudla ngemva komhlangano ogcwele ukucindezeleka.

Iningi lolwazi lwayo lihamba liye phezulu: cishe ama-80% emicu yalo liphatha ulwazi lisuka emzimbeni liye ebuchosheni, hhayi ngenye indlela. Yingakho amathumbu nenhliziyo yakho kungashintsha indlela ozizwa ngayo, futhi kungani ukuphefumula, ongakulawula, kungashintsha isivinini senhliziyo yakho, ongajwayele ukulilawula.

Abacwaningi bavame ukulinganisa umsebenzi wenzwa ye-vagus ngokungaqondile besebenzisa ukuguquguquka kwesigqi senhliziyo (HRV): ukwehluka okuncane, okunempilo esikhathini phakathi kokushaya kwenhliziyo. I-HRV ephezulu lapho uphumule ngokuvamile iwuphawu lohlelo lokubhekana nengcindezi oluguquguqukayo kakhulu. Gcina lokho engqondweni, ngoba cishe sonke isitatimende esingezansi sincike ekutheni siyayishintsha yini i-HRV.

Okusebenzayo: ukuphefumula kancane ngokukhipha umoya isikhathi eside

Uma udonsa umoya, inhliziyo yakho ishaya ngokushesha kancane. Uma ukhipha umoya, inzwa ye-vagus iyayibambezela. Yelula isikhathi sokukhipha umoya bese unikeza ibhuleki isikhathi esengeziwe sokusebenza. Lokhu akusona isinqamuleli, kuwumgomo oyisisekelo wokuthi umzimba usebenza kanjani, futhi kuwukuzivocavoca kwe-vagus okusekelwa kakhulu ubufakazi.

Ukuhlaziywa kwe-meta kuka-2022 kwezifundo ezingu-223 kuthole ukuthi ukuphefumula kancane ngokuzithandela, ngokuvamile cishe ukuphefumula oku-6 ngomzuzu, kukhuphule ngokuthembekile i-HRV ehlobene ne-vagus ngesikhathi sokuzijwayeza, ngemva nje kweseshini, nangemva kwezinhlelo ezithatha amasonto amaningi (Laborde et al., 2022). Ukubuyekezwa okuhlelekile kwangaphambilini kuhlobanise ukuphefumula kancane nokwehla kokuvuswa komzimba nokulawula imizwa okungcono (Zaccaro et al., 2018).

Inguqulo elula ukuyisebenzisa ivela ocwaningweni lweStanford lapho abantu bezilolongela ukuphefumula imizuzu emihlanu ngosuku inyanga yonke. "Cyclic sighing", ukuphefumula kabili ngamakhala kulandelwe ukuphuma komoya okude nokunensa ngomlomo, kwathuthukisa isimo sengqondo futhi kwehlisa izinga lokuphefumula kakhulu kunesikhathi esifanayo esichithwe ekuzindleni ngokuqaphela (Balban et al., 2023).

Kuliqiniso ngokwengxenye: amanzi abandayo

Amanzi abandayo ebusweni bakho avusa i-diving reflex, impendulo yasendulo eyenza inhliziyo yehlise ijubane ngokusebenzisa i-vagus nerve. Iyiqiniso futhi ishesha, yingakho abanye owelaphi besebenzisa ukuchaphaza ngamanzi abandayo ezikhathini zokwethuka okukhulu. Ocwaningweni lwaselebhu olulawulwayo, isikhwama esibandayo eceleni kwentamo sakhuphula i-HRV futhi sehlisa izinga lokushaya kwenhliziyo uma kuqhathaniswa nesimo sokulawula (Jungmann et al., 2018).

Lokho amanzi abandayo angakwenzi wukuthi 'aqinise' unomphelo i-vagus nerve yakho. Umphumela uyibhuleki lesikhashana, elisiza okwamanje, hhayi uhlelo lokuqeqesha. Futhi ukugeza umzimba wonke emanzini eqhwa kuyisikhuthazi esihlukile ngokuphelele, okusho ukusabela okukhulu kokucindezeleka ekuqaleni kanye nezingozi kubantu abanezinkinga zenhliziyo.

Ikakhulu kuwukukhulisa izinto ngokweqile: ukubhuza, ukugargara, kanye 'nokusetshenziswa kabusha kwe-vagus'

Ukuhumha, ukuphindaphinda amazwi, nokugeza umphimbo ngamanzi kuthiwa 'kuyivusa' inzwa ye-vagus ngoba le nzwa inikeza imisipha yomphimbo. Leyo yingxenye ye-anatomy. Ukusuka ku-anatomy uye ekutheni kuyasiza yilapho ubufakazi buphela khona: azikho izivivinyo ezinhle ezikhombisa ukuthi ukugeza umphimbo ngamanzi noma ukuhumha kuthuthukisa ukucindezeleka, isimo somqondo, noma i-HRV ngaphezu kwalokho obungakulindela ekuphumeni komoya kancane okwenziwa ukuhumha.

Uma ukuhumha kukwehlisa umoya, isizathu esingaba khona yilona elingenhla: kukwenza ukhiphe umoya kancane. Ungawuthola lowo mphumela ofanayo ngaphandle kokuhlupha ozakwenu emsebenzini.

Okuningi kwaleli gama elisetshenziswa ku-inthanethi ("vagal shutdown", "ventral vagal state") kuvela ku-polyvagal theory, imodeli ethandwayo ekwelapheni nasezinkundleni zokuxhumana. Izinqubo zayo eziyinhloko ze-physiology ziphikwe kakhulu ngabacwaningi kulo mkhakha (Grossman, 2023). Lolu limi lungaba isifaniso esiwusizo sokuzizwa uphephile noma usongelwa, kodwa akusiyo i-neuroscience esivunyelwene ngayo.

Ama-clip ezindlebeni nama-stimulator: ukwelashwa kuyiqiniso, ama-gadget hhayi kakhulu

Ukushukunyiswa kwe-vagus nerve kuwukwelashwa kwezokwelapha kwangempela: ama-stimulator afakwa ngokuhlinzwa avunyelwe kwezinye izinhlobo zesithuthwane nokudangala okungaphenduli ekwelashweni. Yingakho le nkulumo izwakala ithembeka kangaka.

Amadivayisi omthengi asebenzisa indlela ehlukile, umsinga omncane kagesi odlula esikhumbeni sendlebe. I-meta-analysis ebuyekezwa njalo yezifundo eziyi-16 ezilawulwa nge-sham kubantu abaphilile ithole ubufakazi obuqinile bokuthi ayishintshi i-HRV elawulwa yi-vagus uma iqhathaniswa nokushukunyiswa okungamanga (Wolf et al., 2021). Ucwaningo ngezimo ezithile luyaqhubeka, kodwa idivayisi ethembisa ukusetha kabusha isimiso sakho sezinzwa ithengiswa kude kakhulu ngaphambi kokuba kube khona idatha eyanele.

Kungani lokhu kubalulekile emikhubeni yakho yokusebenzisa ifoni

Isizathu sangempela sokuthi abantu abaningi bafune iqhinga le-vagus ukuthi bazizwa bengaphumuli usuku lonke: izaziso ezingapheli, ifoni ihlolwa njalo uma kuba nekhefu, akukho mzuzu lapho isimiso sezinzwa sithola khona ukuphumula. Akukho ukuzivocavoca okulungisa indawo eqhubeka nokucindezela iphedali ye-accelerator.

Inhlanganisela engcono kakhulu iyisicefe kodwa iyasebenza: ukuphazamiseka okumbalwa, imizuzu embalwa ngosuku yokungasebenzi ngempela, nokuzivocavoca okukodwa okufushane kokuphefumula okwenzayo ngempela. Uma ufuna ukuqala ngemvelo okuzungezile, umhlahlandlela wethu we-ukwakha imikhuba yedijithali engcono uchaza uhlangothi olusebenzayo, futhi indlela izikrini eziqeda ngayo amandla akho ichaza ukuthi kungani ukutholakala njalo kukhathaza kangaka.

• Yenza: imizuzu emihlanu yokuphefumula kancane nsuku zonke, kungcono ngesikhathi esifanayo.
• Sebenzisa uma kudingeka ngokushesha: amanzi abandayo ebusweni noma entanyeni uma udinga ukwehlisa umoya ngokushesha.
• Yeqa: imikhuba yokugeza umphimbo, izinhlelo ze-"vagus reset", namadivayisi ezindlebeni athembisa ukuhlela kabusha uhlelo lwakho lwezinzwa.
• Shintsha okungena kuwe: hlanganisa izaziso zibe yizikhathi ezimbalwa, bese ushiya ifoni yakho kude phakathi kwezinye izikhawu ezimbalwa ngosuku, ukuze uhlelo lwakho lokucindezeleka lube nethuba lokuzicisha lodwa.

Sources

1. Laborde S, et al. (2022). Effects of voluntary slow breathing on heart rate and heart rate variability: A systematic review and a meta-analysis. Neuroscience & Biobehavioral Reviews.
2. Zaccaro A, et al. (2018). How breath-control can change your life: A systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience.
3. Balban MY, et al. (2023). Brief structured respiration practices enhance mood and reduce physiological arousal. Cell Reports Medicine.
4. Jungmann M, et al. (2018). Effects of cold stimulation on cardiac-vagal activation in healthy participants: Randomized controlled trial. JMIR Formative Research.
5. Wolf V, et al. (2021). Does transcutaneous auricular vagus nerve stimulation affect vagally mediated heart rate variability? A living and interactive Bayesian meta-analysis. Psychophysiology.
6. Grossman P. (2023). Fundamental challenges and likely refutations of the five basic premises of the polyvagal theory. Biological Psychology.

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