THE VAGUS NERVE
The vagus nerve is one of the longest nerves in the body, stretching from the brainstem to the abdomen. This nerve plays a crucial role in regulating many of our body's vital functions. It is a part of the parasympathetic nervous system, also known as the "rest and digest" system and is responsible for controlling functions such as heart/respiratory rate and digestion.
When the vagus nerve is functioning properly, it helps to regulate the body's internal organs, including the gut. It slows down the heart rate, increases the production of digestive enzymes / bile and relaxes the muscles in the gut - this aids in the prevention of constipation. Several digestive conditions associated with poor vagal tone / function include: acid reflux (heartburn or GERD), IBS, IBD (primarily ulcerative colitis or Crohn's) and SIBO.
That's why a damaged or under-active vagus nerve often results in low stomach acid levels & low enzyme production. In turn, this means digestion can be ineffective.
It isn't only digestive issues that are associated with poor vagal tone. Notably, a heightened stress response as a result of poor vagal function is often seen. This results in a number of mental health challenges, including depression & anxiety. It can also result in other challenges, including trouble sleeping, food sensitivities, brain fog and irritability.
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To improve vagal tone and prevent these issues, there are several things that can be done from the comfort of your home!
Here are 8 of my top suggestions:
Slow, deep breathing exercises can enhance vagal tone, improving oxygen saturation & decreasing feelings of anxiety
Gut centred hypnotherapy
Another great way to stimulate the vagus nerve is by humming / singing, this can naturally slow down the cadence of your breath, which sends signals to your brain that you are safe
Cold exposure can increase vagal tone by enhancing the activity of your parasympathetic nervous system. One of the easiest ways to experience cold exposure is a 30-second cold shower
Meditation - research shows that people who participate in mindfulness meditation not only experience greater heart rate variability (which is a good thing!) during the meditation practice, but the benefits can last throughout the day. One of my favourite meditation techniques is EFT (emotional freedom technique). This involves tapping the meridian points on the body which shifts energy. (I will insert the reel & post here on EFT)
Laughter. When you laugh, it stimulates a cadence of breathing that activates the parasympathetic nervous system. This is directly related to enhanced vagal tone & increased heart rate variability *higher HRV reading is associated with low stress levels, greater cardiovascular fitness & increased happiness*
Hugging! When you hug someone, your body produces oxytocin (the love hormone). Oxytocin release is so intimately tied to feeling safe, that it can be triggered from any type of positive social interaction or warm touch. Oxytocin causes a reduction in blood pressure & of the stress hormone, norepinephrine
Stress management and low impact movement is also crucial in maintaining a strong vagal tone. Chronic stress can have a negative impact on the vagus nerve, leading to the development of IBS and other health issues. To manage stress, it is important to incorporate relaxation techniques such as walking, meditation, yoga, and deep breathing exercises into your daily routine.
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Summing this all up - the vagus nerve plays a crucial role in maintaining the body's internal functions and optimal gut health. Improving vagal tone can be achieved through deep breathing exercises, humming / singing, cold exposure, meditation, laughter, hugging & stress management techniques. Several digestive conditions are associated with poor vagal tone / function including acid reflux (heartburn or GERD), IBS, IBD (primarily ulcerative colitis or Crohn's) and SIBO. So it's important to take care of this nerve by incorporating these habits into your daily routine.