The Vagus Nerve: A Key to Well-being
The Vagus Nerve is the main nerve of the parasympathetic system; the "reset & digest" portion of your nervous system. It is also the longest nerve in the body and arguably the most significant! The word Vagus means "wandering" in Latin and represents the extensive reach of the Vagus nerve, innervating parts of the throat, ears, spine, heart, lungs and esophagus. The Vagus nerve is responsible for the regulation of internal organ functions, such as digestion, heart rate, and respiratory rate, as well as vasomotor activity, and certain reflex actions, such as coughing, sneezing, swallowing, and vomiting. Pretty impressive for one nerve!
So, how can we utilize this knowledge to enhance our well-being? The more research that is being done about this wildly powerful and complex nerve the more we are understanding the massive impact the Vagus nerve has on our stress response and general health. Stimulating the Vagus nerve has been found to calm your nervous system, reduce cortisol levels, help you manage stress and have a direct beneficial effect on most of your internal organs. Enhancing Vagus nerve activity immediately effects mood, attention and any ailment related to stress or inflammation. This includes asthma, migraines, arthritis, GI disorders, ADHD, depression and so much more.
In addition to being crucial in the treatment of such disorders, stimulating the Vagus nerve can also give you relief in a moment of stress or anxiety. This incredible nerve helps relax your system and bring you into the calm, “rest & digest” mode. So the next time you find yourself feeling overwhelmed, stressed and unable to relax, try one of these techniques to fire up your Vagus nerve.
Below I have listed 5 easy ways to stimulate the Vagus nerve, borrowed from my friend and amazing naturopathic doctor, Dr Ashley De Luna. You can find out more about Dr Ashley at her website here and you can find her beautifully designed graphic of theses tips here!
5 Ways to Stimulate the Vagus Nerve:
by Dr Ashley De Luna
1) Sing or Hum - The Vagus nerve passes through the inner ear & activates the throat and vocal cords. The more vibration that you create through sounds, the more you stimulate the nerve!
2) Gargle - The act of gargling stimulates the pharyngeal muscles of the throat and activates the Vagus nerve as it makes its way down to the digestive system. Gargle before meals to enhance digestion! Aim for 30 seconds to 1 minute.
3) Breathe - The Vagus nerve passes through your lungs, diaphragm, throat and belly. Breathing with a constriction in the throat (Ujjayi breathing) and deep belly breathing are calming in nature and healing to the gut!
4) Cold - Rinse your face with ice cold water, or better yet - finish your shower on cold! This stimulates the diving reflex to increase blood flow to your brain and slow your heart rate.
5) Gag - Yup, you read that right. Gently stimulate your gag reflex by pressing down on the back of your tongue with a toothbrush.
In our chronically over-stressed world activating the Vagus nerve daily is key to managing stress, improving health and building resilience. I hope you utilize these quick and easy Vagus nerve tips and are able to incorporate them into your life so you can feel more relaxed on a regular basis!