Have you ever heard of the vagus nerve?
The vagus nerve is also known as the tenth cranial nerve or the wandering nerve, and it is the longest and most complex of the cranial nerves. It extends from the brainstem down to several organs in the abdomen and has a widespread impact on various functions throughout the body.
The vagus nerve is crucial in maintaining overall health and wellbeing. Playing a pivotal role in the parasympathetic nervous system, the vagus nerve counterbalances the fight-or-flight response, promoting relaxation, digestion, and overall well-being.
When vagal tone is low, it means that the vagus nerve is less active or not functioning optimally, which can happen often in modern day America... looking at you, stress!
There are many ways that low vagal tone might manifest symptomatically in your body, including:
Digestive Disturbances:
Low vagal nerve tone may lead to impaired digestion, resulting in issues like bloating, constipation, and poor nutrient absorption.
Insufficient activation of the vagus nerve can disrupt the coordinated functioning of the gastrointestinal tract, potentially contributing to conditions like irritable bowel syndrome (IBS) and digestive discomfort.
2. Increased Stress Response:
The vagus nerve plays a crucial role in activating the body's relaxation response, which counters the effects of stress.
Low vagal nerve tone can lead to a heightened stress response, making it more challenging to manage stress and increasing the risk of anxiety, depression, and other stress-related disorders.
3. Inflammation and Immune Dysregulation:
The vagus nerve acts as a regulator of inflammation and immune responses in the body.
Reduced vagal nerve activity can result in an imbalance in the immune system, potentially contributing to chronic inflammation, autoimmune conditions, and an increased susceptibility to infections.
4. Impaired Heart Health:
The vagus nerve influences heart rate variability, an indicator of cardiac health and autonomic nervous system balance.
Low vagal nerve tone is associated with decreased heart rate variability, which can be a risk factor for cardiovascular diseases like hypertension, arrhythmias, and heart failure.
5. Emotional Well-being and Resilience:
The vagus nerve plays a role in regulating emotions and promoting emotional resilience.
Insufficient vagal nerve activation can contribute to mood disorders, difficulty in managing emotions, and decreased resilience to stressors.
If you think you might be experiencing symptoms that are contributed to by low vagal tone, you are in luck! Here are 5 easy ways that you can increase your vagal nerve tone at home:
Deep Breathing Exercises: Engage in diaphragmatic breathing, focusing on slow, deep breaths that expand your belly with a full exhale, to the point where your abdomen contracts. This type of breathing stimulates the vagus nerve and promotes a relaxed state.
Cold Exposure: Brief exposure to cold water, such as a cold shower or dipping your face in ice-cold water, can activate the vagus nerve. Start with gradual exposure and increase from there.
Singing, Humming, or Chanting: Vocal activities that engage the muscles connected to the vagus nerve, like singing, humming, or chanting, can help stimulate and activate the nerve.
Meditation and Mindfulness: Regular practice of meditation and mindfulness techniques has been shown to enhance vagal nerve tone. Dedicate a few minutes each day to mindfulness exercises or guided meditation.
Physical Activity: Engaging in regular physical exercise, especially activities that involve rhythmic movements like walking, swimming, or dancing, can positively impact vagal nerve tone.
By incorporating some of these simple techniques into your daily routine, it can help improve vagal tone, restoring balance to the nervous system. Remember, consistency is key. Changes don't happen overnight.