The vagus nerve is in charge of several important functions in the body. Regarded as a major ‘mind-body highway’, as information flows both to and from the brain through vagal pathways, the vagus nerve begins in the brainstem and extends into the abdomen, splitting into two main branches - the left and right vagus nerves.
Often called the “Wanderer” due to its branching nature, the vagus nerve is the longest of the 12 cranial nerves and a fundamental part of the nervous system. The vagus nerve contributes to the autonomic nervous system, which is composed of both the parasympathetic and sympathetic parts. Unlike the sympathetic nervous system which triggers the body's ‘fight or flight’ response, the parasympathetic nervous system, where the vagus nerve is primarily located, is associated with relaxation and restoration, calming your body after a stressful situation and overseeing a variety of critical bodily functions.
This nerve connects the brain to the body, playing a significant role in how our bodies and brains function. It comprises both sensory and motor fibers, with sensory fibers originating from various organs in the body to the brain, while motor fibers run from the brain to these organs. Healthy vagal tone, indicating good vagus nerve functioning, is linked to emotional regulation and mental health. Therefore, stimulating the vagus nerve can potentially improve mental health.
Many critical roles in the body, most of which we never even think about, are carried out by the vagus nerve:
Rest
Digestion
Heart rate
Blood pressure
Respiratory rate
Coughing
Sneezing
Swallowing
Vomiting
Speech
Mental health
Stress management
Brain function
Mood
Symptoms of an imbalanced Vagus Nerve
These are some of the symptoms that may occur if the vagus nerve becomes imbalanced:
Emotional instability
Chronic inflammation
Dizziness or fainting
Brain fog
Anxiety and depression
Fast or slow heart rate
High or low blood pressure
Irritable Bowel Syndrome
Heartburn
Nausea
Constipation
Poor immune function
Chronic fatigue
Chronic headaches and migraines
Loss of appetite
Weight loss
Speech difficulty or hoarseness
What overstimulates the vagus nerve?
These common reasons for overstimulation of the vagus nerve should be managed or avoided where possible:
Stress: physical or psychological stress, including pain and fear
Hormonal imbalance: high or low cortisol levels, estrogen dominance, thyroid disorders, etc
Inflammation: caused by poor diet, bruises, autoimmune, etc
Botox
Sugar: added sugars, excessive amounts of natural sugar in fruits
Trans fats: found in processed foods, fast foods, and fried foods
Caffeine: coffee, teas, soda, energy drinks
Alcohol: beer, wine, hard liquor
How to tone your Vagus Nerve
Toning exercises are helpful to get the vagus nerve back in balance, but it will take time to start working for you:
1. Cold water immersion: Cold water slows the heart rate and lowers blood pressure while increasing the flow of blood to the brain. This has a calming effect and helps you focus. Many athletes and celebrities begin their daily routine with a cold plunge because of how it wakes them, stimulates their motivation, and helps them focus. Cold water also stimulates the intestines and sparks up the immune system.
If you’ve ever heard of a cold plunge, this is one option, and it definitely takes a bit of courage - but it is a million times worth it! Cold water plunges are available at some holistic practitioner’s offices, including chiropractors, functional medicine doctors, a variety of gyms, and you can even get one in your own backyard. If you are not ready for a cold plunge, you can turn your shower water onto the coldest setting for a few minutes and let the cold water run on the back of your neck to make sure you’re hitting your vagus nerve. There’s one more much easier option - splash cold water on your face from your chin to your forehead.
2. Exercise: There are many forms of exercise that can tone the vagus nerve, including Yoga, Pilates, Tai Chi, Barre, or others that you prefer. Exercise improves circulation, flexibility, and tone while regulating breathing and calming the heart.
3. Laughing: This may be an easy one - have a good laugh. Laughing makes you happy, boosts your immune system, lowers blood pressure, and releases stress hormones. Think of the last time something made you laugh - maybe a movie you watched, a comedian, a friend or partner that easily makes you laugh. You may think it is hard just to start laughing, but I know that when I see someone else laughing, they get me laughing, and then we laugh at each other laughing. So let’s laugh together! And when you’re on your own, make a goal of laughing at least 5 minutes a day. Super easy! If you already do this then kudos to you!
4. Social Connection: Find some time to get together with your people. If you’re an introvert, this may not be an easy one. But I believe that even introverts love being with their people. It doesn’t have to be a big crowd, but hanging with even one or two friends or family will do the job of improving your vagal tone. I know we all have the excuse of being too busy, but I want to challenge you. Skip the Netflix binge, have your groceries delivered, and/or hire someone to clean your house and then spend time with your people.
5. Meditation: Research shows that meditation can help relax the body and mind, which leads to taking deeper breaths and stimulating the vagus nerve. Meditation is also known to increase positive emotions and reduce “fight or flight” activity.
Close your eyes and imagine a place where you feel at complete peace. Whether it’s a beach, lake, island, or some other special place far away, take yourself there. See yourself sitting in that place, and inhale to take in the scent of that place. Breathe it in and then exhale. On your next inhale, feel that place and take in the sensations. What does it feel like? Transport yourself to that place and find the peace that you experience in that place, then exhale any stress left in your body.
6. Breathing: As you’ve seen in the meditation practice, taking deeper breaths stimulates the vagus nerve. There are many different types of breathing exercises. Any type of slow breathing activates the vagus nerve. Breathing exercises can shift your focus away from stress or pain. My favourite thing about breathing exercises is you can do them anywhere.
Alternate-Nostril Breathing Exercise
1. Use your thumb and pointer fingers and place them on your nose as if to block your nose.
2. Close your eyes and inhale and exhale to begin.
3. Close off your right nostril with your thumb.
4. Inhale through your left nostril.
5. Close off your left nostril with your pointer finger.
6. Open and exhale through your right nostril.
7. Inhale through your right nostril.
8. Close off your right nostril with your thumb.
9. Open and exhale through your left nostril.
10. Inhale through your left nostril.
7. Probiotics: Our physical and mental health are largely affected by the bacteria in our gut. Probiotics are supplements used to balance the levels of healthy bacteria in the gut. They come in many forms, including certain foods, drinks, as well as supplements. Good probiotic supplements can help to support the vagus nerve.
8. Manipulation: The vagus can benefit from stimulation such as chiropractic manipulation or massage. Chiropractic manipulation may have an effect on heart rate variability by increasing vagus nerve function, while massage has been shown to stimulate vagus nerve function. Any head, neck, or shoulder massage can support vagal toning.
Goals for your Vagus Nerve
Choose activities that will tone your vagus nerve and also determine where you can reduce or cut overstimulation out of your life. Then set SMART goals to help build consistent, healthy practices.
SPECIFIC: Set goals that are very specific
MEASURABLE: Set goals that can be measured
ACHIEVABLE: Set goals that you’re confident you can achieve
REALISTIC: set goals that are realistic in terms of what you’re capable of
TIME-BASED: Set goals to be achieved within a timeframe
Goal Example: Reduce stress by meditating in a quiet space for 5 minutes per day, 3 days per week on a Tuesday, Thursday and Sunday, starting this week.
Once you have set your goals, try as many of the vagus toning exercises as you like and see what works best for you. Toning the vagus nerve is just a part of improving your overall health.
If you're ready to commit to this journey of wellness we can chat about coaching options, or visit my website to schedule an appointment with me.
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