Vagus Nerve

WHAT IS THE VAGUS NERVE?

The vagus nerve is the longest and most complex cranial nerve of the autonomic nervous system (ANS) and parasympathetic nervous system. It has also been described as the body's “second brain.” This nerve wanders from the brainstem to the bottom of the abdomen and branches off into various organ systems, muscles/tissues, and other surrounding nerves.

It oversees a vast array of crucial bodily functions including digestion, immune responses, respiratory rate, and heart rate. Additionally, it establishes the brain-gut connection, making them able to communicate to each other with ease. However, if this nerve is dysfunctional, it will have the opposite effect on the body and create disharmony within the gastrointestinal tract, immune system, and brain. Oftentimes, this effect is known as “fight-or-flight.”

A dysregulated vagus nerve creates imbalances in the body, making it unable to perform its important functions of repair, restoration, and homeostasis. In essence, a dysfunctional vagus nerve is unable to help the body heal from chronic illnesses and emotional trauma.

In order to “wake up” and “re-wire” this nerve, we put together a list of methods that are effective in activating, exercising, and training it to help your mind and body heal!

Read below to learn vagus nerve exercises! Vagus nerve exercises help to “wake up” the vagus nerve. By doing this, your body will become calmer and more grounded.

VAGUS NERVE TRAINING METHODS:

If not given exact instructions, pick 2-3+ methods from below and do them daily.

1. GAZING EXERCISE

While laying down, interlock your fingers and place your hands behind your head. Allow your head to rest in your hands. Gently gaze your eyes as far to the right as you can without straining hold, until you feel a sense of calm, need to sigh, or yawn. Now repeat on the left side. This helps activate your vagus nerve by stretching the common fascia in the brain to the back of the head.

You may stop doing this exercise once you sigh, yawn, or feel a sense of calmness. This may take practice. For some you may react instantly, for others it may take a few minutes. Ideally, you want to do each side of the eye for 30 seconds.

Here is a video demonstrating the gazing exercise: CLICK HERE

2. GARGLING/HUMMING/SINGING/GAG REFLEX

The vagus nerve innervates the soft tissue in the back of the palate (back of throat), so making noises with your throat like "ah ah ah ah" or humming, or making an "ommmm" sound helps turn it on. Aim to do each exercise for 30 seconds to 1 minute. Pick 1 or 2 of your favorites of these exercises to practice daily.

Gag reflex is powerful, albeit a little less pleasant. You can use the back of your toothbrush or a tongue depressor, or even a Q-tip and touch the back of your throat gently in order to activate the vagus nerve!

3. HEART RATE VARIABILITY (HRV)

Heart Rate Variability (HRV) is a measure of the variation in the time intervals between successive heartbeats. It's the tiny differences in the time between each beat of your heart. Instead of your heart beating at a perfectly steady pace, there are slight variations in the timing of each beat.

HRV is related to the health of your vagus nerve because the vagus nerve plays a crucial role in regulating your heart rate and controlling your body's "rest and digest" response. When your vagus nerve is functioning well, it helps your heart adjust its rhythm appropriately in response to different situations. This means that your heart rate can speed up when you're active or stressed and slow down when you're relaxed.

In summary, HRV is a measure of the slight changes in the timing of your heartbeats, and it can provide insights into the health of your vagus nerve. Higher HRV is often associated with better vagus nerve function, which is important for your overall well-being, as it helps your body switch between different states, such as relaxation and stress, more efficiently. Monitoring HRV can be a useful tool in assessing your nervous system's health and your body's ability to respond to various situation.

A tool that I use is called "Inner Peace" by Heart Math and you can use it as biofeedback to measure the variability in your heart rate. The Inner Balance App uses an ear sensor to capture your Heart-Rate Variability (HRV) data. This data gives the most accurate, in-the-moment reading of your heart-rhythm patterns, and coaches you with breathing patterns to improve your HRV.

Your smart watches may also track your HRV.

4. DEEP BREATHING/ MEDITATION

Breathe in for 5-6 seconds, then hold 5 seconds, then breathe out for a count of 6-7 seconds. Do this 10 times - multiple times per day!

5. COLD WATER

Taking cold showers, splashing cold water on your face, or placing anything cold on your face activates the vagus nerve. Exposing your body to acute cold conditions such as taking a cold shower or splashing cold water on your face, increases stimulation of the vagus nerve. While your body adjusts to the cold, sympathetic activity declines, while parasympathetic activity increases.

6. ACUPUNCTURE

Acupuncture or pseudo-acupuncture using a toothpick engages the vagus nerve. The vagus nerve innervates your tragus, auricle and skin over the inner canal of your ear. You can tap a toothpick or finger over this area, and this can stimulate your vagus nerve. You may massage your ears for as long as you'd like, but it is ideal to do this exercise for 2-3 minutes 1-2 times per day.

Here is a video that demonstrates how you can stimulate your vagus nerve by massaging your ear: CLICK HERE

8. TICKLING FACE AND NECK/ SCALP MASSAGE

Tickling the face and neck, or doing a scalp massage, affects the nerves that come off the same area of the brain that the vagus nerve innervates. These areas, when stimulated, cause relaxation and increase vagal tone! Aim to do this for 30 seconds to 1 minute.

9. BINAURAL BEATS

Your left and right brain can begin to connect and cross-communicate harmoniously by using binaural frequencies. The binaural beats stimulate the vagus nerve with the ultimate goal of helping carry you into a state of deep relaxation, necessary for a healthier body and longer life. Binaural beats have varying frequencies. Lower frequency waves are linked to delta and theta states, best for aiding in deep sleep, meditation, and relaxation, while alpha, beta, and gamma frequencies are higher, and promote focus, problem solving, and cognition.

Click here for audio!

10. PRIMAL TRUST ACADEMY

The Primal Trust Academy created by Dr. Cathleen King is a brain re-training and mindfulness program that examines the mind-body connection, neuroplasticity, the science of the cell danger response, somatic therapies, breathwork, and the importance of the nervous system.

If you are having daily challenges, this program will provide simple tools with daily guidance. If you are looking for more in-depth knowledge on the topic of nervous system regulation and chronic illness recovery, you will find it here as well.

Click here for our Primal Trust Guide!

11. THE FEAR TAP

The tapping technique called the “fear tap” calms the fight-or-flight response when the vagus nerve is overstimulated. Begin with flipping one of your hands so the palm is facing down. With the other hand, take your fingers and press on the backside of your hand, halfway between your wrist and fingers, between your pinky and ring finger. Tap this area for 30-60 seconds with 2-3 fingers firmly while deep breathing. This is a great technique that is discrete for public places. EFT tapping is a widely used method to relax the mind & body as well as retrain the limbic system.

You may also use a full EFT tapping routine! Follow the one in this video!

12. THE VALSALVA MANEUVER

The valsalva maneuver is used to increase vagal tone as it increases pressure inside the nasal cavities and chest. Essentially, the elevated chest pressure stimulates the vagus nerve. In order to do the valsalva maneuver, you must close your nose and mouth while trying to blow the air out for ten seconds. This maneuver should be done sitting or lying down, as it can cause significant fluctuations in blood pressure for some individuals.

Click here for a video demonstration!

13. THE HALF-SALAMANDER EXERCISE

Similar to the gazing exercise, this method helps to reset the ventral vagus nerve. Moving your eyes in this way prompts a direct neurological connection between the muscles that move your eyes and suboccipital muscles. To do this exercise, look to the left without turning your head. Then, tilt your head to the right towards the shoulder, and hold for 30-60 seconds. Then return to a neutral position, head upright, looking straight ahead. Repeat on the other side, tilting your head to the left side while looking right.

Click here for a video demonstration!