Simple tool to cope with Panic Attacks
Panic attacks have become an unwelcome companion for many, affecting up to 10% of the healthy population each year. Coping with the overwhelming symptoms of panic attacks can be challenging, and various treatments have been explored to offer relief. One unexpected ally in this battle is the Oculocardiac Convergence Therapy, a simple yet powerful somatic intervention that activates the vagus nerve. In this blog, we'll explore the science behind panic attacks, the mechanism of Oculocardiac Convergence Therapy, and provide a guide on how to perform this technique for relief.
Understanding Panic Attacks:
Panic attacks are sudden episodes of intense fear and anxiety triggered by stress. These episodes can manifest with symptoms such as increased heart rate, chest pain, trembling, and difficulty breathing. The root cause often lies in the autonomic nervous system's response to stress, where the sympathetic and parasympathetic systems become imbalanced.
The Vagus Nerve Connection:
The vagus nerve, a key player in the parasympathetic nervous system, plays a crucial role in regulating various bodily functions, including heart rate, gastrointestinal activity, and respiratory patterns. Recent studies suggest a link between the vagus nerve and panic attacks, with hyperactivity in certain brainstem loci contributing to heightened stress responses.
Oculocardiac Convergence Therapy (OCT) is a novel approach that harnesses the power of the oculocardiac reflex (OCR) through convergence activities. This technique involves stimulating the vagus nerve by focusing on a near-point target and then shifting attention to a distant target, creating a cycle of convergence and divergence.
Why does Oculocardiac Convergence Therapy work?
Oculocardiac Convergence Therapy (OCT) works for panic attacks by leveraging the oculocardiac reflex (OCR) to activate the vagus nerve. Panic attacks involve an overactivation of the autonomic nervous system, leading to symptoms like increased heart rate and chest pain. OCT, through its convergence and divergence cycles, stimulates the medial recti muscles, initiating the OCR and subsequently activating the vagus nerve. This activation triggers a parasympathetic response, inducing bradycardia and other calming effects. Essentially, OCT provides a swift and effective somatic intervention, offering relief from panic symptoms by rebalancing the autonomic nervous system and promoting a state of calmness.
Performing the Vergence Technique:
Now, let's break down how you can perform the Vergence Technique to manage panic attacks:
Choose Your Object:
Hold your finger or a pen in front of your nose at a distance of 4 to 6 inches.
Initiate Focus:
Fix your gaze on the tip of the object for two to five seconds.
Shift Your Gaze:
Move your focus to a point between one to ten feet in front of the object's tip.
Maintain this new focus for two to five seconds.
Refocus on the Object:
Bring your gaze back to your finger or pen for another two to five seconds.
Repeat the Cycle:
Continue alternating between focusing on the tip and the distant point.
Repeat this near-and-far refocusing process for approximately 20 to 60 seconds.
Embrace the Sensation:
You may notice a slight cross-eyed sensation as you shift your focus—this is normal.
If panic symptoms persist, repeat the technique as necessary.
By following these simple steps, you can integrate the Vergence Technique into your routine as a practical and effective means of managing panic attacks and promoting a sense of calmness.
References:
Bowan, M. D. (2008). Treatment of Panic Attacks with Vergence Therapy: An Unexpected Visual-Vagus Connection. Journal of Behavioral Optometry, 19(6), 155-157.
Dufrane, E. (2021). Calming Your CNS with Vergence. Retrieved from https://www.bwellcounselingservices.com/post/calming-your-cns-with-vergence#:~:text=To%20practice%20Vergence%2C%20simply%20hold,for%20two%20to%20five%20seconds.
This blog was written by Dennis Guyvan, a current clinical intern with Connections Counseling.
The information provided in this blog is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Before attempting any Vergence Techniques or engaging in any therapeutic activities mentioned, it is crucial to consult with a qualified healthcare professional or a specialist. Individual health conditions vary, and what may be beneficial for one person could pose risks for another. Always seek the guidance of a licensed healthcare provider who can assess your specific situation, provide personalized advice, and ensure that any interventions align with your overall health and well-being. Self-administered techniques should only be undertaken under the supervision and approval of a qualified healthcare professional. The content here is not intended to diagnose, treat, cure, or prevent any disease or condition