The Vagus Nerve
Everyone experiences stress. It’s a natural bodily response and function. Some are better at handling it than others.
Stress becomes chronic when it starts to inhibit one’s ability to live a normal life. Everyday exposure to elevated levels of cortisol disrupts the body’s ability to function properly. This state can lead to:
Anxiety / Depression
Digestive issues
Unbalanced hormones
Headaches
Muscle tension and pain
Heart disease and heart attacks
High blood pressure
Sleep problems
Weight gain
A suppressed immune system
And much more
This is an aspect of health that most overlook. When aiming to be healthy, majority of people tend to think of going to the gym and starting a diet. Regulating stress is a huge part of improving one’s health.
We talked cortisol and stress in a previous article.
Today, we wanted to discuss the vagus nerve. What it is, what it does, how to engage it and how it helps your overall well being. A list of ways to engage it is included too.
The vagus nerve is one of the 12 cranial nerves in the body. These types of nerves link the brain with parts of the body by sending sensory information. Some control motor functions like the vagus.
The vagus is responsible for influencing digestion, heart rate, breathing, cardiovascular health and some reflex actions. It also forms a link from the gut to the brain having a major role in the gut-brain axis. What does this have to do with stress?
The vagus nerve is responsible for 75 percent of the parasympathetic nervous system which is the body’s rest and digest state.
As a part of the nervous system, the vagus nerve can’t function properly when overly stressed. People feel anxious, scared, angry or agitated. Not only are you emotionally-stressed, your digestive and endocrine systems become disrupted.
Overtime, this can lead to chronic health issues.
You might feel like it’s difficult to maintain relationships or even your internal dialogue. This dysregulation hinders your personal, professional and social life. Starting a domino effect.
A golden rule is to proactively care for your mind, body and health. This means implementing habits that engage, support and strengthen your vagus nerve. Doing so BEFORE you start to feel negative repercussions from a constant, high-stress state.
This increases your odds of recovering, navigating challenges and allowing your body to rest.
Activating the vagus brings a sense of calm to one’s body and mind. It can also increase the feeling of social connection which reduces anxiety and stress. Be proactive by implementing daily practices and habits that engage the vagus.
8 Ways to Engage the Vagus Nerve:
Visceral abdominal release
Cold exposure (Cold showers)
Red light therapy
Diaphragmatic breathing
Correct posture
Vibration (Humming, signing, gargling, breath work)
Laughter
Exposure to natural light
The vagus nerve acts as the main counterbalance to the body’s fight or flight response. Engaging it increases vagal tone meaning you’re regulating your nervous system. This is essential for lasting overall health and wellbeing.
You’ll be less reactive, less anxious, improve your digestion, regulate your weight, enhance relationships, see progress in the gym and more.
Topics like this may sound “woo woo.” However, you will never truly know how something will make you feel unless you try. You may not feel anything the first few times, but it’s encouraged you stick with something new for at least a few weeks.
You may be surprised by how transformative healthy, proactive habits can be.
We loved referencing this Healthline article for this post.