4 strategies to regulate the activity of the amygdala and live better

Perhaps not everyone knows that neuroscientist Joseph LeDoux, a pioneer in brain amygdala research, is also a singer and songwriter in a rock band. The group is called, as it could not be otherwise, The Amygdaloids. Something that this University professor frequently points out is that researching this region changed his life.

His work on this topic began in the 80s, at a time when everyone was much more interested in the hippocampal area. Something that showed us that the amygdala is key to understanding the oversized responses to threats in anxiety disorders. We could almost call it our “panic button.”

However, even though we always link these small regions with more adverse emotions, it is much more versatile and fascinating than we think. The amygdala also has the function of linking emotional meaning to our memories. It allows us to process rewards and promotes decision making.

As Dr. LeDoux explains, although the amygdala is the architect of fear and threat, we can regulate its activity so that it mediates more stimulating and positive emotions. Music, a walk, or any activity that produces oxytocin can reduce your hyperactivity. Why not try it?

The amygdala is a region of the brain that responds to stress and the more stressed we are, the more active it becomes.

You can regulate the activity of the amygdala

To get an idea of ​​what the amygdala does, we can see how a small detector always working in the background, monitoring everything while asking: “We’re safe?” . Its motto is “better safe than sorry” and therefore, we often act with a certain prudence and caution to avoid any danger, mistake, missteps or fatality.

How to deny it? We owe infinite things to the amygdala, especially our survival. This almond-shaped structure is immersed in the deepest depths of the temporal lobes, it is part of the limbic system and is decisive when it comes to processing the most intense emotions, whether linked to fear or pleasure. However, sometimes its operation can be altered.

There are many studies using magnetic resonance imaging that show the link between hyperactivity of the amygdala and anxiety disorders. A study from the University of Chicago, for example, highlights that this neurological particularity is already a marker of conditions such as phobias or generalized anxiety.

Likewise, if we ask ourselves what produces this hyperactivity in said structure, it should be noted that there are several hypotheses. Being exposed to stressors for a sustained period of time, for example, almost always results in greater neuronal activity in the amygdala (Correll, Rosenkranz, & Grace, 2005). Now, the positive news is that this can be reversed.

There are strategies to regulate the activity of the amygdala and live better. We analyze them.

1. Walks through natural environments

The brain is hungry for fields, forests, land, seas and natural settings. These are, after all, our origins and roots, but in everyday concrete settings we barely have time to connect with these healthy universes. However, doing so would directly impact our mental well-being.

The Max Planck Institute for Human Development published just a few weeks ago how A one-hour walk in a forest reduces the hyperactivity of the amygdala. This research even points out how city dwellers have higher rates of anxiety, depression and even schizophrenia than people who live in rural areas.

How about we find time to connect with nature?

2. Activate your senses to relax your mind

Feel, taste, listen, smell… Our senses connect us with the present moment and if there is something our brain needs, it is to reduce the load of thoughts and stress. Therefore, a good way to regulate the activity of the amygdala is by applying the following strategies:

Aromatherapy has the power to connect the olfactory nerve with the limbic system, that area linked to the emotional area of ​​the brain and also with the amygdala itself. Let us not hesitate to accompany ourselves with those fragrances that relax us the most.Music is another variable that favors the regulation of stress and the production of oxytocin.. It excites us, connects us with the present moment and takes us towards pleasant memories.Feeling the flavors of foods and choosing the healthiest ones is another appropriate strategy. However, the most decisive thing is to eat without rushing, applying what we know as mindful eatingthat is, appreciating the flavor, smell, texture, etc. in a relaxed way.

3. Basic techniques to regulate stress

An essential strategy to regulate the activity of the amygdala is Apply stress management techniques on a daily basis. With them we will avoid not only this overactivation of said brain structure, but we will be able to prevent anxiety states. It should be noted, however, that although there are various strategies, we must look for those that best suit our characteristics and lifestyle.

These are just a few small examples:

Deep breathing and meditation.Jacobson progressive relaxation technique (This is a process that consists of systematically tensing and relaxing different muscle groups in our body).Mindfulness or mindfulness. This meditation practice has notable benefits for regulating brain and mental activity. Its objective is to allow us to be more aware of the present moment, of what surrounds us and of the sensations of our own body. Clarify what is a priority in our days, what is secondary and give us moments of rest. Nothing is as important as organizing our days well, attending to those moments of self-care.

Hugs, laughter and good times modulate the activity of the amygdala.

4. Positive social connection, the great producer of oxytocin

When was the last time you spent a few hours of laughter, connection and pleasant complicity with your friends or family? Indeed, if we want to modulate and regulate this excessive activity of the amygdala, the key is to produce oxytocin. As we well know, this hormone promotes affection, love, care…

There are multiple ways to increase oxytocin production, all of them are simple and have the power to reduce stress to enhance well-being, calm, balance and even happiness:

Hug your loved ones.Laugh, have fun whenever you can.Have interesting conversations.Enjoy walks and trips with your partner.Meet interesting people who reformulate your ideas and bring you new hopes.

In conclusion, Let us remember once again that the brain is a very plastic organ that we can modify with new habits.. It is enough to reduce the impact of stress, hold on to the present moment and promote social connection so that the amygdala stops seeing threats where there are none.

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