The Wonder of the Vagus Nerve
Photo by Hal Gatewood
If you’ve read any articles on stress in the past few years, you may have heard mention of the vagus nerve. Why? Because the vagus nerve, among other things, plays a major role in regulating how we physiologically react to the world around us.
What is the vagus nerve? A 2013 article in Frontiers in Psychiatry, describes it this way, “The vagus nerve represents the main component of the parasympathetic nervous system, which oversees a vast array of crucial bodily functions, including control of mood, immune response, digestion, and heart rate. It establishes one of the connections between the brain and the gastrointestinal tract and sends information about the state of the inner organs to the brain via afferent fibers.”
What does this have to do with stress?
Everything.
When your “fight or flight” stress response is triggered, your organs and immune system go into survival mode changing the way body functions. Since it is the job of the vagus nerve to regulate those functions, ongoing stress and anxiety can overstimulate the nerve, and over time, impair its function. When the vagus nerve isn’t functioning properly, it can lead to major symptoms as well as serious diseases including heart disease, cancer and Alzheimer’s. In addition, many mood disorders have also been linked to an improperly functioning vagus nerve.
Fortunately, there are some simple ways to keep your vagus nerve in good working order.
Breathing – Some simple deep breathing can make a huge difference in the health of your vagus nerve. Inhaling to the count of four, holding to the count of four, exhaling to the count of four and holding to the count of four is one way to do it. Another way is to get comfortable and consciously slow down your breathing and focus on the inhale and exhale. You can even tell yourself you’re exhaling stress and inhaling peace.
Probiotics – Gut health has been linked to a healthy vagus nerve. Making sure you’re including some healthy probiotics will improve intestinal flora and aid digestion. Probiotic foods include sauerkraut, kefir, kimchi, kombucha, miso, etc.
Cold – Taking a cold shower, immersing your face into cold water, jumping into a cold pool or lake all stimulate the vagus nerve in a health-giving way. It gives your body a nice jumpstart to get things moving on the right track.
Chanting, Humming and Singing – Since the vagus nerve passes through the vocal cords, you can chant, hum and sing your nervous system back to health. Using your vocal cords is free, fun and easy to do, making it an ideal way to bring your body into balance.
Massage – Who doesn’t love a good massage? Now you have another excuse to get one. Receiving massage in a relaxing environment calms the entire nervous system, giving your body a time-out so that all of your bodily functions can restore themselves.
Laughter – Just like humming, laughter uses your vocal cords which directly impacts your vagus nerve. It also elevates mood, increases immunity and gives you an enjoyable way to reset your day.
Exercise – In the same way as conscious breathing helps to positively stimulate the vagus nerve, exercise also accomplishes that. Cardio—which warms the body, increases the breath and heart rate—and stretching (think yoga)—which stimulates muscles and improves flexibility and tone—both give the vagus nerve some much-needed attention.
Meditation – A period of meditation in the mornings and evenings allows you to bookend your day with conscious relaxation. All of your bodily systems, including the vagus nerve, will benefit from these quiet times away from outside stimulation.
Forest Bathing – The health-giving benefits of nature are well-known. Recent studies have shown that people who spend time in a forest are less anxious and depressed, sleep better and have more energy. This is attributed to fact that there are higher concentrations of oxygen and plant chemicals called phytoncides in the forest. Head into the woods and your vagus nerve will thank you.
Now that you know more about this important nerve, you can take steps to strengthen it and have fun doing it!