Annika Cost: I have not discovered that yet. I recently had a conversation with a group, and they mentioned they do not provide individual pieces. It is recommended to undertake this with a trained therapist, especially initially, as defensive reactions may occur. They advise against doing it alone. I am considering trying it myself, and I can provide detailed feedback later. I find it intriguing because many people can relate to this sensitivity to noise in everyday life.
Dr. Nadine Rohloff: You can perhaps classify it as a self-kindness step—just turning off music you do not feel like listening to at the moment. The vagus nerve, housing many fibers that promote relaxation, is also somewhat sensitive to temperature. Is there anything beneficial you can do in that regard?
Annika Cost: Yes, one effective method is a cold face wash, although it does not directly involve the nerve but works through a neighboring one. However, neighboring nerves often influence each other. It struck me how much of these practices we already do intuitively. Washing your face with cold water when stressed is not uncommon. Many people do it to find a moment of relaxation. I found it fascinating to discover the scientific explanation for why it works and is good for us. One practice I often recommend to my patients, but now view from this perspective, is the cold abdominal wash in the morning. When you wake up, cozy in bed, take a minute to get up, keep the covers closed to maintain warmth, head to the bathroom, grab a washcloth, and perform a cool abdominal wash. It does not have to be freezing cold; it should be sensitive, especially when getting out of a warm bed. Return to bed—creating a warm-cold-warm sequence—stimulating blood flow. As the vagus nerve innervates almost all our digestive organs, it naturally stimulates the nerve. I have generally looked at this from a local-muscular perspective. Increased blood flow in the abdomen also leads to the relaxation of fascia and muscles. Simultaneously, it has a clear impact on stimulating the vagus nerve and promoting overall relaxation.
Dr. Nadine Rohloff: Fascinating! I will give it a try tomorrow!
Annika Cost: Go ahead. It involves a brief moment of overcoming, but it is quite pleasant.
Dr. Nadine Rohloff: So, we have many things here that you can do—humming, ear exercises if you are not alone or during an exam. There are numerous options, and you probably need to experiment a bit to find what works best for you.
Annika Cost: Absolutely. There is no one-size-fits-all magic solution. I searched for it for a long time, but I have not found it yet. I no longer believe it exists. But if someone discovers it, give me a call! I would like to have it too! No, you really have to say—as with all other things—you should try it for yourself. One method might work better for some, and it is great that we have such a broad selection. Everyone will likely find something that makes them say, “Hey, that feels good to me somehow; that feels nice.”
Dr. Nadine Rohloff: Thank you very much! For everyone listening, feel free to ask your questions or leave a comment. We will address them later as well. Oh yes, you have attended quite a few courses recently. Is there anything you are planning in the near future that people can sign up for?
Annika Cost: There is one event with a concrete date: On the first weekend in April, I am hosting a two-part workshop with a menstrual cycle consultant. It is about getting to know your cycle better, adapting aspects like pelvic floor health, lifestyle, diet, and exercise, so you can optimize your energy. We live in a world designed more for men, who benefit from relatively stable energy levels and hormone balances. Women, on the other hand, have a highly fluctuating cycle. But that does not have to be a drawback; we just need to be aware of it. By doing so, we can figure out how to leverage it for our benefit and make the most of our days. We will delve into this topic over the weekend, as it is too much for one day. Saturday and Sunday mornings, each session lasting two to three hours. Keep an eye out for timely updates on Instagram and my website. We are finalizing the details, and once everything is set, we will announce it.
Dr. Nadine Rohloff: Excellent! If people want to stay updated on your activities, they can follow you on Instagram.
Annika Cost: Absolutely. There will definitely be another chronic pain course this year, a self-paced one. But that is all a bit tentative. I will share more details in due course. For now, mark your calendars for the first weekend in April!
Dr. Nadine Rohloff: Excellent! Thank you again! Until next time!
Annika Cost: Thank you for having me! See you next time!