How the Vagus Nerve supports just about every area of your health
In the intricate network of nerves that crisscross our bodies, there exists a remarkable and often underestimated player: the vagus nerve. While its name may sound unfamiliar, its influence on our health and well-being is profound. When we experience sudden, high stress, we activate our fight or flight response, getting the body ready to either run away or fight. In our modern life when we experience stress, there is often no place to run or hide and a stressful situation is not one that can easily be fought off (although our attitude and belief about the meaning of stress has a huge effect).
When stress occurs over a long time period it is referred to as chronic stress. It is this long term stress that leads to biochemical changes in the body; especially if perceived as something that is outside of our control.
That’s when stress hormones like adrenaline and cortisol become a problem. When cortisol is elevated for short periods of time it can be useful, for example to help with healing inflammation, acute injury or to help us run faster in a time of need. However if elevated over a long time cortisol is very damaging to our health. This creates wear and tear on the body and mind, and over time can create a multitude of health problems such as : chronic pain, anxiety, mood swings, gut inflammation and so many more.
The vagus nerve system acts to counterbalance the fight or flight response and helps begin the relaxation response. Together with the gut microbiome, the vagus nerve controls your “gut-brain connection”.
The vagus nerve is a major component of the parasympathetic nervous system, which is responsible for relaxation, digestion, healing and the immune response.
Where is the Vagus Nerve located in my body ?
The vagus nerve is also known as the 10th cranial nerve. It starts in a part of your brain called the medulla and then branches down both sides of your throat, connecting with your tongue, heart and digestive organs.
How to stimulate your Vagus Nerve ?
The great news is that there are many ways to activate the vagus nerve. One of the main ways that you can stimulate the healthy function of the vagus nerve is through deep, slow breathing. This is especially the case when you exhale slowly. A simple breathing exercise is the breath in for a count of 4, hold for a few seconds and then breath out for a count of 8 or even longer.
Here are some other simple proven ways to stimulate your vagus nerve:
- A hearty laugh (which is actually really good for the heart)
- Prayer or Meditation, even for a few minutes daily
- Singing or humming your favorite tune
- Brief exposure to cold temperatures, such as taking cold showers or immersing yourself in cold water
- Gargle some water
- Gut Health (supporting gut health through a balanced diet rich in fiber, probiotics, and prebiotics is essential for maintaining optimal vagal tone)
- Social connection and Laughter (cultivating meaningful social connections and engaging in activities that evoke laughter can profoundly impact vagal tone)
- Treat yourself to a massage or even massage your own ears
- Reframing stress (“this too shall pass”) and that stress is what helps
us to grow!
An interesting correlation exists between the vagus nerve and HV (Heart Rate Variability). Basically the greater the heart rate variability the greater the activity of the parasympathetic nervous system and vagus nerve. With many smart watches and other devices that can measure HR this creates an opportunity for an objective measurement or assessment of vagus nerve health.
Studies have also shown that prayer and meditation are great ways to stimulate your vagus nerve . Interestingly these ancient practices often include a focus on deep slow breathing. When we become aware of a stressor the common response is shallow breathing or holding our breath. This activates the fight/flight response and stimulates the sympathetic nervous system. This results in our perception of pain being higher, increased anxiety and negative emotions such as fear.
There are so many benefits from stimulating the vagus nerve, it would be impossible to mention them all but they encompass pretty much every aspect of health and wellbeing from improving mood, pain management, heart and blood pressure regulation, improved immunity, better digestion, improved concentration / learning, tissue repair and improved sex life.
We don’t always have to let stressful situations negatively affect our minds and bodies. We can breathe and stimulate our vagus nerve to send a message to our bodies that it’s time to relax and de-stress.