What Is the Vagus Nerve?
Understanding the Vagus Nerve: Your Key to Balance and Well-being
The vagus nerve, commonly referred to as the body’s superhighway, is a key player in regulating various bodily functions. Let’s explore this remarkable nerve, how it can become compromised, and how to support its health.
What is the Vagus Nerve?
The vagus nerve, is the tenth and longest cranial nerve in the body, which connects the brain to various organs such as the heart, lungs, stomach, and intestines. The name is derived from the Latin word ‘vagus,’ which means wandering, as it truly wanders throughout the body, forming a vital communication pathway between the brain and the rest of the body. The vagus nerve is also a key part of your parasympathetic “rest and digest” nervous system. Its influence spans heart rate regulation, digestion, inflammation responses, and the body’s stress responses.
It also plays a role in controlling activities such as coughing, sneezing, swallowing, and even vomiting. Essentially, it’s the behind-the-scenes director, coordinating various internal activities to keep us functioning smoothly.
How Does it Get Compromised?
Several factors can compromise the vagus nerve’s function:
- Chronic Illnesses
- Inactivity
- Physical Trauma
- Surgery
- Infections and Inflammation
- Psychological Factors
- Compression
- Unhealthy Diet
- Metabolic Factors
Practical Ways to Stimulate the Vagus Nerve
There are several natural ways that we can stimulate our Vagus Nerve:
Cold Exposure
Sudden cold exposure kickstarts the vagus nerve, triggering specific nerve cells. Regular exposure helps lower the ‘fight-or-flight’ response while enhancing calming parasympathetic activity through the vagus nerve.
Examples of Cold Exposure:
- Cold Showers – Start by ending your usual warm shower with a burst of cold water. Gradually overtime increase the duration of time as you get used to it.
- Ice Baths – Fill a tub with cold water and add ice to create a chilling bath or visit one of the many places that offer cold plunges. Such as Othership | Immersive Sauna + Ice Bath in Toronto.
- Cold Water Swimming (lakes, river or ocean)
- Cryotherapy/Cold Therapy – Is where your body is exposed to extremely low temperatures for a short time. Such as Cryotherapy Toronto: Top Rated Clinic in the GTA | CRYOMEND
- Winter Activities – Winter sports like ice skating, skiing, or snowboarding are also a great way to expose yourself to cold temperatures in a recreational and enjoyable manner.
Meditating
Meditation boosts vagal tone, fostering positive emotions and self-kindness. It reduces the ‘fight-or-flight’ response, calming the body and strengthening the vagus nerve’s influence.
Examples of Meditation:
- Visualization Meditation: Find a comfortable position, close your eyes, and picture a tiny spark of light within yourself. Then, let your mind watch as this light gently grows until it radiates throughout your entire being. Focus on this light for a few minutes to immerse yourself in its calming effects.
- Mantra or Sound meditation: choose a word, phrase, or sound (mantra) and repeat it quietly or aloud. Find a comfortable position, focus on the sound, and let it become the center of your attention, allowing your mind to relax, and let go of distractions.
- Try these apps for meditation: Calm, Headspace.
Slow and Deep Breathing
Activating the vagus nerve, slow and deep breathing reduces anxiety and enhances the parasympathetic system.
Examples of Breathing exercises:
- Box Breathing: Inhale for a count of four, hold for a count of four, exhale for a count of four, and hold for a count of four before repeating.
- 4-7-8 Breathing: Inhale deeply for a count of four, hold the breath for a count of seven, then exhale slowly for a count of eight.
- Diaphragmatic Breathing: Focus on breathing deeply into your belly, allowing your diaphragm to expand fully with each breath.
Vocal Activities
Singing, humming, chanting, and gargling activate throat muscles connected to the vagus nerve, boosting heart-rate variability and vagal tone.
Exercise
Besides supporting brain health, exercise stimulates the vagus nerve, positively impacting mental health.
Example: Running, Jogging, walking, swimming, Yoga, Tai-chi, Strength training, HIIT (High-intensity interval training), Breathing exercises.
Probiotics
Gut bacteria influence brain functions by interacting with the vagus nerve. Studies using probiotics like Lactobacillus Rhamnosus and Bifidobacterium Longum show reduced stress and improved brain receptors, associated with vagus nerve involvement.
Examples of Probiotic Rich Foods: Yogurt, Kefir, Sauerkraut, Kimchi, Kombucha, Miso, Tempeh, Pickles, Fermented Cheese.
Also, check out this link on the different probiotic strains.
Omega-3 Fatty Acids
Essential for brain function, omega-3s found in fish likely stimulate the vagus nerve, reducing heart rate and increasing heart rate variability.
Examples of Omega-3 Fatty Acids: Mackerel, Sardines, Trout, Chia Seeds, Flaxseed, Edamame, Tuna, Soybeans, Cod liver oil.
Massage
Massaging positively influences the vagus nerve, enhancing vagal activity and tone. Reflexology foot massages and gentle massages near the carotid sinus can ease ‘fight-or-flight’ responses and reduce seizures by stimulating the vagus nerve.
Socializing and Laughing
Positive social connections enhance vagal tone and increase positive emotions. Laughter, often associated with vagus nerve stimulation, reduces the body’s main stress hormone, promoting better mood and heart-rate variability.
The vagus nerve plays a pivotal role in our overall well-being, affecting various bodily functions. By incorporating mindful practices, maintaining a healthy lifestyle, and prioritizing self-care, we can enhance the health of this incredible nerve, fostering harmony between our mind and body.
Understanding and nurturing the vagus nerve is a step towards attaining a balanced and resilient state of wellbeing.
By stimulating the vagus nerve, you can send a message to your body that it’s time to relax and de-stress, which leads to long-term improvements in mood, wellbeing, and resilience.
If you need support on your digestive health journey – I’m here for you! Book your free consultation by following this link and let’s have a chat.