Using Vergence in Brainspotting to Stop Panic Attacks

Understanding Brainspotting and Panic Attacks

Brainspotting is a powerful therapeutic technique that helps individuals process trauma, anxiety, and other emotional distress by using eye positions to access deep parts of the brain. Developed by Dr. David Grand in 2003, Brainspotting is based on the idea that where you look affects how you feel. By identifying and holding a specific eye position, individuals can access and release stored emotional experiences.

Panic attacks are sudden episodes of intense fear that trigger physical symptoms such as rapid breathing, a racing heart, dizziness, and a feeling of impending doom. These attacks are often linked to dysregulation in the autonomic nervous system (ANS), specifically the sympathetic “fight or flight” response. Brainspotting, particularly the vergence skill, can be a valuable tool to interrupt this response and restore calm.

What Is Vergence in Brainspotting?

Vergence refers to the coordinated movement of both eyes toward or away from a central point. Unlike typical eye movements that track objects at a fixed distance, vergence involves shifting focus between a near object (such as a finger) and a distant point behind it. This movement activates neural pathways connected to the vagus nerve, which plays a crucial role in calming the nervous system.

The vagus nerve is part of the parasympathetic nervous system, often referred to as the “rest and digest” system. When activated, it slows heart rate, regulates breathing, and reduces overall stress responses. Using vergence in Brainspotting can help guide a person out of a panic attack by shifting their nervous system from a state of high alert to one of relaxation.

How Vergence Helps Stop Panic Attacks

• Activates the Vagus Nerve: Alternating focus between two points stimulates the vagus nerve, promoting a calming effect on breathing and heart rate.
• Engages the Prefrontal Cortex: Vergence movements activate the prefrontal cortex, which is responsible for emotional regulation and decision-making. This can help override the fear-based response of a panic attack.
• Disrupts the Panic Cycle: Panic attacks thrive on feedback loops—rapid breathing and increased heart rate signal danger to the brain, escalating fear. Vergence breaks this cycle by introducing a focused, controlled activity that shifts attention away from distressing thoughts.
• Anchors Attention to the Present: Panic attacks often stem from overwhelming thoughts about the past or future. Vergence provides an immediate grounding technique, bringing the person’s awareness back to their body and surroundings.

Step-by-Step Guide to Using Vergence for Panic Attacks

This technique can be done independently or with the guidance of a therapist.

1. Set Up Your Focus Points
   Hold one finger about 6-12 inches in front of your face.
   Identify a stationary point in the distance (such as a wall or an object behind your finger).
2. Breathe and Observe
   Take a deep breath in through your nose and slowly exhale through your mouth.
   Keep your breathing steady and relaxed throughout the exercise.
3. Alternate Your Focus
   Look at your finger for 3-5 seconds, keeping it in sharp focus.
   Shift your gaze to the distant point behind it, holding for another 3-5 seconds.
   Repeat this process at a steady pace, allowing your eyes to adjust naturally.
4. Notice the Sensations
   Pay attention to how your body responds. Do you feel a sense of relaxation? A slowing of your breath?
   If your anxiety is still high, continue the process for a few minutes.
5. Reinforce the Calm State
   Once you feel your body calming down, take a moment to acknowledge the shift.
   Place one hand on your chest and one on your stomach, breathing deeply to reinforce the parasympathetic response.
   If possible, repeat this exercise daily to strengthen the connection between vergence movements and nervous system regulation.

Scientific Basis for Vergence and Vagus Nerve Activation

Numerous studies support the role of eye movement and vagus nerve stimulation in regulating emotions and reducing anxiety.

• Eye Movement and Emotional Processing: Research by Corrigan and Grand (2013) highlights how eye positions in Brainspotting facilitate access to deep brain structures, particularly the amygdala and subcortical regions associated with trauma storage.
• Vergence and the Vagus Nerve: Studies on ocular vergence demonstrate how these movements engage brainstem pathways that influence autonomic regulation, contributing to a state of calm.
• Vagus Nerve and Anxiety Reduction: Porges’ Polyvagal Theory (2011) describes how vagal tone directly impacts emotional regulation, with higher vagal activity linked to greater resilience against stress and panic.

Conclusion

Vergence in Brainspotting is a simple yet powerful tool that can help stop panic attacks by activating the vagus nerve, engaging the prefrontal cortex, and breaking the panic cycle. By incorporating vergence movements into self-regulation strategies, individuals struggling with anxiety and panic can find immediate and lasting relief.

Whether used independently or with professional guidance, this technique offers a science-backed approach to calming the nervous system and fostering emotional resilience.

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