Did you know that your vagus nerve is the main component of your parasympathetic nervous system (PNS)? And that your parasympathetic nervous system, aka your "rest and digest" state, plays a crucial role in everything from your mood, immune response, digestion to your heart rate.
By stimulating your vagus nerve, you can activate this "rest and digest" state, allowing your body to relax and get your body back into balance after periods of stress.
What is the Vagus Nerve?
The vagus nerve, or cranial nerve X (ten), is one of the 12 cranial nerves in your body that contains sensory and motor neurons. It's the longest nerve in your body, starting at your brain's base and leading down into your gut area.
Your PNS puts your body into a state of relaxation after experiencing a stressful situation. This relaxed state allows your body to digest foods, absorb nutrients better, and set its energy into enhancing your immune system.
Stress Halts Your Vagus Nerve
However, the issue with many people today is that we are stressed out all the time! Your body stays in a heightened alert state known as your "fight or flight" mode. This activates your sympathetic nervous system and keeps it activated, blocking your parasympathetic nervous system from working.
When your body is constantly in a sympathetic state, studies show it can increase inflammation, reduce your immune response and elevate your risk of chronic diseases.
Vagus Nerve Connection with Digestion
Your vagus nerve is what allows the gut-brain connection to occur. If you feel stressed out, your "fight or flight" mode kicks in, and your brain sends signals to your gut to inhibit digestion via your vagus nerve. When your digestion is inhibited, your body's ability to absorb nutrients, regulate hormones, and detox is less than optimal.
Vagus Nerve and Immune Response
Your vagus nerve is a major constituent of the inflammatory reflex. This controls your innate immune responses and inflammation during pathogen invasion. Decreasing vagus nerve activity can lead to more inflammation and suppressed immune function.
Vagus Nerve and Mitochondria Connection
When you activate your vagus nerve, it can transition your body out of that stress mode and into a relaxed state. This allows your mitochondria to go back to their primary role of making energy for the body and helping your body heal from illnesses.
How to Stimulate Your Vagus Nerve
- Yoga: Brings your body into a parasympathetic state by reducing stress and anxiety
- Meditation: Mindfulness practices activate the vagus nerve
- Humming/Singing/Gargling: Activates the muscles at the back of the throat that stimulate the vagus nerve
- Deep Breathing: Slow, diaphragmatic breathing stimulates the vagus nerve, try 4-7-8 breathing
- Cold Exposure: Cold showers or cold water on the face/neck stimulate the vagus nerve
- Exercise: Regular physical exercise increases vagal tone
- Fasting/Eating mindfully: Intermittent fasting and mindful eating support vagal tone
- Massage: Foot reflexology and neck/shoulder massage stimulate the vagus nerve
- Positive Social Connection: Laughter, meaningful conversation, and social bonding activate the vagus nerve