A Study in Resilience & the Vagus Nerve

"I will praise thee; for I am fearfully and wonderfully made; marvellous are Thy works; and that my soul knoweth right well.”

(Psalm 139:14)

Event. Experience. Effect. These are the three E’s of Trauma. What is trauma? Trauma is an emotional response to a severe event, such as an accident, crime, natural disaster, abuse, neglect, violence, or the death of a loved one. The experience of psychological trauma is emotional distress from an event that overwhelms one’s ability to cope, also known as stress.

The Effects & Positive Attributes of Trauma

The event or circumstance may have lasting adverse effects on the individual’s mental health, physical health, social well-being, and spiritual well-being.

The trauma response, or its effects, is often a combination of fight, flight, freeze, or fawn. Fight is to fight off danger, seen or perceived. Flight is to run away from danger. Freeze is to remain still until the threat passes. Fawn is to be excessively complimentary or to comply in order to survive, either of which may shut down the prefrontal cortex in distress.¹

Trauma fosters a strong survival focus, teaching some to find safety solutions quickly. Some trauma survivors can temporarily shut off emotions and distracting thoughts to focus on complex problem-solving.

Hyperarousal and the crisis survival instinct may also become positive traits. A strong focus on survival can develop someone into a skilled problem-solver who swiftly identifies solutions and also fosters resilience. Although life's challenges can defeat even the resilient, they have the capacity to recover and return just as strong as before.

A Study in Resilience

For our case study, let’s examine the story of Joseph as told in Genesis chapters 37-50. He was a 17-year-old boy (Genesis 37:2) from a dysfunctional family. Joseph was mollycoddled by his dad, betrayed by his brothers, and sold as a slave. (Genesis 37:28, 39:1) He was removed from his culture and sold into slavery.

Ellen G. White writes, “Again the scene at Dothan came up before him. He saw his angry brothers and felt their fierce glances bent upon him. The stinging, insulting words that had met his agonized entreaties were ringing in his ears. With a trembling heart, he looked to the future. What a change in situation—from the tenderly cherished son to the despised and helpless slave! Alone and friendless, what would be his lot in the strange land to which he was going? For a time, Joseph gave himself up to uncontrolled grief and terror.”²

“Then his thoughts turned to his father’s God. In his childhood, he had been taught to love and fear Him. And he had learned of the love of God in providing for men a Redeemer…Joseph believed that the God of his fathers would be his God. He, then and there, gave himself fully to the Lord, and he prayed that the Keeper of Israel would be with him in the land of his exile.”³

Joseph’s faith was not in vain. He put his faith completely in the God of his fathers, trusting Him in every circumstance. We too can claim the promise made by Christ to the apostle Paul, “My grace is sufficient for thee; for my strength is made perfect in weakness.” (2 Corinthians 12:9) He allowed for God’s grace and mercy to triumph in his situation and found God faithful.

God used Joseph’s trials to create a positive outcome. When Joseph’s brothers recognized him after meeting him in Egypt, where they had come for food during the famine, they were terrified that their wrongdoing would lead to retribution. “But Joseph replied, ‘Don’t be afraid of me. Am I God, that I can punish you? You intended to harm me, but God intended it all for good. He brought me to this position so I could save the lives of many people.’“ (Genesis 50:19-20)

Joseph was also imprisoned by a lie and released at age 30 (Genesis 41:46). In the 13 years between betrayal and his release from prison, he continued to develop resilience and deep faith.

For most of us, navigating life can seem like a strange land. So, how do we learn from the life of Joseph? “But in the providence of God, even this experience was to be a blessing to him. He had learned in a few hours that which years might not otherwise have taught him.”⁴ It reassures us that we are not alone in our struggles. All of heaven is ready to assist us as we navigate the world of hurt, betrayal, and loss.

The Vagus Nerve

Let's now examine the miraculous body God has given us and observe the incredible role of the vagus nerve in the healing process.

The Vagus Nerve—the Longest Cranial Nerve. God gave us His scriptures as promises and a refuge of hope. He also made us fearfully and wondrously equipped to bounce back from trauma. Psalm 139:14 reads, “I will praise thee; for I am fearfully and wonderfully made: marvellous are thy works; and that my soul knoweth right well.” Admittedly, I did not always know this. Then I learned about the vagus nerve and felt like I had found a new treasure.

The vagus nerve, the longest cranial nerve, plays a crucial role in stress regulation. It controls our heartbeat, breathing, and digestion without our conscious thought. It also works with the glands and organs that produce and release hormones for growth, reproduction, and stress responses.

Nerve Stimulation (VNS) to De-Stress Using the Vagus. In researching a study, it was found that the Food and Drug Administration (FDA) of the United States has approved the use of VNS for depression, migraines, and cluster headaches, and in the abdomen for obesity…American neurologist James Corning first attempted vagus nerve stimulation (VNS) in the 1880s as a treatment for epilepsy.⁵

The authors of this study further state that the vagus nerve helps your nervous system switch between the sympathetic mode (triggering the fight-or-flight response, which raises heart rate) and the parasympathetic mode (when breathing normalizes and bodily functions return to their neutral state).

The Effects of Chronic Stress. It is possible to have a vagal dysfunction. That occurs when you are dealing with chronic stress. The vagus nerve loses its ability to send you back into parasympathetic mode, and you remain stuck in overdrive.

Chronic stress raises the risk of high blood pressure, heart disease, Type 2 Diabetes, and mental health issues like depression and anxiety. It can also lead to gastrointestinal disorders and symptoms of burnout, such as emotional exhaustion and irritability in relationships.

How can we activate the vagus nerve? The following are five ways you can activate the vagus nerve, which has been shown to have anti-inflammatory effects.

1. Breathing. The 4-7-9 breathing technique has proven beneficial for some. This technique can help relax your nervous system and reduce stress. Sit or stand comfortably. Exhale completely through your mouth. Inhale through your nose for 4 seconds. Hold your breath for 7 seconds. Exhale through your mouth for 9 seconds. The calm-down process occurs as you exhale, which slows your heart rate. Therefore, it is important to make your exhale longer than your inhale.
2. Soothing Music. The vagus nerve passes through the inner ear, so you can stimulate it by engaging in active listening to soothing music.
3. Singing. You can stimulate your vagus nerve by singing or humming, which engages the nerve in your throat. This also lengthens your exhalation. For a more immersive experience, try covering your ears while you vocalize.
4. The Ice-cold Technique. Cold temperatures activate the diving reflex, slowing your heart rate and breathing while increasing blood flow to the brain for relaxation. You can trigger this reflex by spending time outside on a chilly day, holding ice on your face or neck, or splashing cold water on your skin.
5. The Walk-in-Nature Technique. Nature relaxes the nervous system and helps slow down your breathing, supporting the vagus nerve. Take a quick stroll outside, but leave your devices at home to better appreciate your surroundings and enjoy a calming effect.

Call to Action

Genesis 37:13-31 tells the story of how Joseph solved the issue of the prophesied famine in Egypt. God granted him wisdom, and his many years of experience made him a valuable resource to the king, the people of Egypt, and his family.

“Is any thing too hard for the Lord?” (Genesis 18:14). No!! Perhaps it is time to start trusting God to turn those negative experiences into positives. All of them! God refers to it as giving beauty for ashes (Isaiah 61:3). Additionally, keep in mind that our bodies are the temples of God, and we should treat the vagus nerve with respect to fully benefit from its calming effects. God will help us!

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All scripture taken from the King James Version.

1. Dawn McClelland and Chris Gilyard, “Trauma and the Brain,” Phoenix Society for Burn Survivors, August 27, 2019, https://www.phoenix-society.org/resources/calming-trauma.
2. Ellen G. White, Patriarchs and Prophets (Washington, D.C.: Review and Herald Publishing Association, 1890), 213.1
3. Ellen G. White, Patriarchs and Prophets (Washington, D.C.: Review and Herald Publishing Association, 1890), 213.3
4. Ellen G. White, Patriarchs and Prophets (Washington, D.C.: Review and Herald Publishing Association, 1890), 213.2
5. Goggins E, Mitani S, Tanaka S. Clinical perspectives on vagus nerve stimulation: present and future. Clin Sci (Lond). 2022 May 13;136(9):695-709. doi: 10.1042/CS20210507. PMID: 35536161; PMCID: PMC9093220.