The wonders of the Vagus Nerve…
Have you ever heard of the Vagus Nerve?
If not, you're definitely not alone. It’s incredible how such an important nerve can be so unknown, especially considering its massive impact on our wellbeing. If you’ve got a body, you NEED to know about the Vagus Nerve.
The Vagus Nerve, named after the Latin word for "wanderer," is the longest cranial nerve, running from your brain to your large intestine. It’s like the body’s superpower, used to counteract your fight-or-flight system and help you develop a healthy stress response. When stimulated, you feel calmer, more compassionate, and clearer. A healthy vagal tone means better emotional regulation, greater connection, and overall better physical health.
Why Does it Matter?
The Vagus Nerve is a vital link between your brain and body, sending essential information about sleep, mood, pain, stress, and hunger. It’s your body’s internal messenger, making sure everything runs smoothly. Often called the "soul nerve," it’s activated when you feel compassion and empathy, fostering connections between people.
The Importance of Vagal Tone
So, what’s "vagal tone"? It refers to the activity of your Vagus Nerve and its ability to manage bodily functions and respond to stress. The benefits of having a higher vagal tone is supported by scientific research, it means better stress resilience, improved emotional regulation, overall better health, and helps you stay calm during stress and notice when you are safe.
Gut Feelings
The Vagus Nerve also manages fears and stress. It sends information from your gut to your brain, helping you deal with stress, anxiety, and fear—hence the term "gut feeling."
Emotional Regulation
When your brain perceives a threat, it triggers the fight-or-flight response. The Vagus Nerve helps calm you down after the danger has passed. Sometimes, though, our brains stay in panic mode, and the Vagus Nerve helps us to rest and digest, pulling us out of that constant state of stress.
Nurturing the Vagus Nerve
Given its crucial role in managing stress and promoting relaxation, taking care of the Vagus Nerve is super important for our overall wellbeing. Here are some ways to stimulate it:
Breathwork: Deep, diaphragmatic breathing (also known as belly breathing) can lower your heart rate and blood pressure, activating your Vagus Nerve - more about this in up coming articles and workshops!
Connection: Being part of a community and feeling a sense of belonging helps you feel safe and secure, calming your Vagus Nerve.
Cold Exposure: Splashing cold water on your face or holding an ice pack against it can stimulate the diving reflex, which calms the body.
Humming, Singing, or Gargling: These activities can activate your Vagus Nerve, making you feel better and sweeping worries away.
Probiotics: Gut bacteria improve brain function by activating the Vagus Nerve.
Omega-3 Fatty Acids: Found in fish oil, chia seeds, flaxseed, hemp seed oil, and walnuts, these are great for Vagus Nerve health.
Mindfulness and Meditation: Practices like Loving-Kindness Meditation create a healthy vagal tone and help you stay present and centred.
Yoga: This parasympathetic activation exercise helps with digestion, blood flow, and more.
ASMR (Autonomous Sensory Meridian Response): This involves listening to soothing sounds like whispering or tapping, which can calm your nervous system.
'OM' Chanting: Repeatedly chanting “OM” helps to calm you and create inner peace.
Positive Self-Talk: Using affirmations and positive self-talk can stimulate the Vagus Nerve and build resilience.
Here is a basic exercise to reset your vagus nerve! Give it a go!
When laying down on your back interweave your fingers behind your head.
Without turning your head, look to the right until you spontaneously yawn or swallow.
Return to face your eyes forward again and then repeat by looking to the the other side until you again yawn or swallow.
Yawning or swallowing indicates that the Vagus Nerve is being activated, these involuntary responses are signs that the parasympathetic nervous system is engaged and this engagement helps to promote relaxation, reduce stress, and signal that the body is entering a state of calm and restoration.
Incorporating even this simple exercise into your daily routine can help reduce stress and anxiety, improve emotional regulation, enhance digestion, boost immune function, and promote relaxation and better sleep, all by stimulating your Vagus Nerve and supporting its health.
When working with me, you'll discover that this is just one of the many therapies I use for trauma healing, general mental wellness sessions and along with my CBT sessions.
There are so many things you can do to activate your Vagus Nerve and many benefits to a healthy vagal tone. I see it as a secret weapon to a better you.
