I have spent my life so afraid of drowning I would not even let shower water flow over my face. Recently I came across the “official” diagnosis: Aquaphobia.

Many people have an extreme fear of water. They conjure up images of dying in water, drowning, gasping for breath, or encountering eerie, unseen things such as snakes or sharks in the water. Often, those suffering from Aquaphobia are non swimmers. Some phobics not only fear large water bodies, lakes, ponds or rivers, many even fear running water or water being poured onto their heads.

Definitely a non swimmer. Although years ago I took an adult non-swim class at the YWCA and graduated by being able to jump into the deep end and swim the length of the pool. I was so proud… I signed up for an intermediate-swim class, but the fear got reinstalled in that class. Fears can do that.

Other than the fear of falling and loud noises—these are a result of moving from fluid (in the womb) to air—our fears are always learned.

I learned fear of water from my mother who was afraid of EVERYTHING, and I had a near-drowning as a youngster. I also have cellular (body) memory of having died on a ducking stool—this Puritan punishment proved fatal from time to time, but prevailed in England and America from the early seventeenth century through the early nineteenth century. A woman who was accused of being a witch (or other crime) was plunged into a pond or river tied onto a wooden armchair, attached to a seesaw-like structure, as many times as the magistrate deemed justified.

Fear is never helpful.

My dear friend, Linda, loves the water. When she was caught in a rip current while swimming in Florida, those watching her from shore were afraid for her, but she just went with the ride, totally unafraid until they picked her up in boat.

Fear is worth overcoming.

This winter I have a goal of getting in the pool with Linda. She is willing. She even bought me a swimming suit!

Fear activates the sympathetic nervous system. Often, a diagnosis or symptom, or an upcoming event is sufficient for that activation. This activation impedes healing that is natural.

Many people are not even aware they have a vagus nerve, let alone fully appreciating its role in helping counteract the negative health impact of an overactive sympathetic nervous system (that hyper vigilant fight-or-flight response). Simply put, vagus nerve stimulation calms you down.

The tenth cranial nerve (CN X), it is the longest cranial nerve of the central nervous system. Passing through the neck and thorax to the abdomen, it works with the parasympathetic nervous system to control the heart, lungs, and digestive track. Containing motor and sensory fibers, the vagus nerve is the most important element of the parasympathetic nervous system. (Historically, it has been called the pneumogastric nerve.)

Vagus nerve stimulation releases anti-stress hormones and enzymes, and is associated with benefits such as better memory, improved immune function, restful sleep, and increased levels of growth hormone. Lower levels of inflammation, fewer allergic responses, and relief from tension headaches may also be directly linked to vagus nerve stimulation.

Noninvasive vagus nerve stimulation devices, which do not require surgical implantation, have been approved for use in Europe to treat epilepsy, depression, and pain but have not yet been approved for use in the U.S.

Unless you’re a yoga master, you cannot directly and consciously stimulate your vagus nerve. But in addition to long-term practice of yoga and meditation, here are some simple tools you can use to indirectly stimulate your vagus nerve:

1. Diaphragmatic breathing. Simply put, belly breathing. Place your hands lightly on your belly, signaling to your body, “Breathe all the way down here.” Breathe deeply, so that your abdomen rises on the inhalation, and falls on the exhalation. Ten minutes, twice per day, will allow your breath to systematically slow and deepen.

2. Studies show that cold water facial immersion stimulates the vagus nerve. The area behind the eyeballs is a particularly accessible zone for stimulation. An easy way to do this is to use an icy gel mask. Again, ten minutes, twice daily seems to be a good formula for improved benefits. (See http://scs-matters.com/chilling-way-calm/)

3. Another simple technique is to quiet yourself and imagine that you are sucking on a juicy lemon drop, bathing your tongue in saliva. If that does not work for you, fill your mouth with warm water and hold it, as you allow yourself to begin to relax.

Plenty of good reasons for you to move beyond fear.

Goodbye aquaphobia!