There is a very famous quote, “ What happens in Vegas, stays in Vegas”. This refers to partying up in Las Vegas. But today we are covering the Vagus Nerve and what happens in this Vagus Nerve definitely does not stay inside and has an impact on your well being.
What is the Vagus nerve?
The Vagus nerve is a cranial nerve, which is also the longest nerve in the body. It branches out to several vital organs within the body, including the neck, chest, heart, lungs, and organs of the digestive system and also forms the gut-brain axis. Your vagus nerves run from your brain to your large intestine. The left vagus nerve travels down the left side of your body. The right vagus nerve travels down the right side of your body.This nerve contains fibres which sense external stimuli and send signals to the brain and fibres which initiate action in response to external stimuli which is the fight or flight response.
Why is the Vagus nerve so important?
The Vagus nerve is primarily associated with the Parasympathetic Nervous System (PNS), which brings the body to a “rest and digest” state. This is the state where the heartbeat is slow, breathing is calm, and the digestive system functions efficiently and effectively.
Activation of the vagus nerve keeps your immune system in check and releases hormones and neurotransmitters such as acetylcholine and oxytocin. This results in reductions in inflammation, reduced allergies, relief from tension headaches, improvements in memory, and feelings of relaxation.
What happens if the Vagus Nerve is not functioning properly?
There are two main causes of vagus nerve dysfunction: previous infection or inflammation, physical or psychological stress.
When you are stressed, the sympathetic nervous system causes your body to go into a heightened state. In this state, heart rate increases, bronchial tubes in your lungs dilate to take in more oxygen, muscles tense, and more glycogen is converted into glucose. In addition to these smaller changes, other body processes are slowed or stopped, including saliva production, gastrointestinal function, and digestion.
Though we may no longer need to physically run away from the things that cause us stress all the time, these changes to our bodily functions still occur. The vagus nerve is responsible for the “calming” of your body and the returning of the body to homeostasis, also known as the “rest and digest” state, after periods of stress. Therefore, when the vagus nerve is not functioning properly, your body does not return to homeostasis as it should.
Irregularities in the vagus nerve can cause tremendous distress in physical and emotional health. Physical consequences can include gastro esophageal reflux disease (GERD), irritable bowel syndrome (IBS), nausea or vomiting, fainting, migraines, autoimmune disorders, and seizures. Mental health consequences include fatigue, depression, panic attacks, or a classic alternation between feeling overwhelmed and shut down.
How to activate the Vagus nerve?
Yoga asanas including breathing with movement, deep and slow breathing exercises, eye exercises, stretches for the neck and chest as well as meditation can stimulate the healthy function of the vagus nerve. Here are a few simple Yoga practices for you to stimulate the Vagus Nerve.
Ujjayi Breathing (Ocean Breath)
Slow breathing with extended exhalations can stimulate the vagus nerve helping one to release tension, worries, and negativity. Ujjayi Breathing or Ocean Breath works by inhaling and exhaling through the nose.. The sound of the breath that is heard with this partial constriction created in the throat, is like the sound of the ocean. Inhale slowly for 4 counts and exhale for 6 counts. With regular practice of this breathing exercise, increase the duration of exhalation for 7-8 counts.
Belly Breathing
Belly Breathing or Diaphragmatic Breathing is one of my favourite breathing practices that I love to include during relaxation. This practice can be done by being seated or by lying down in Shavasana which I find preferable and much easier to do. Begin by lying down on the back and placing your hands on the belly. Take a deep breath in for 4 counts allowing the belly to rise like a balloon, and breathe out slowly extending the exhalations for 6 to 8 counts. With every breath out imagine letting go of any thoughts, fears, and worries.
Child’s Pose to Sphinx Pose
Sitting on the heels with knees apart, exhale and fold forward with hands stretched out to the front. Tune into your breath and feel the movement of the belly, sides of the waist, and lower back. Slowly begin to stretch yourself forward onto your belly, opening the heart and coming into Sphinx pose. The gentle backbend is a great one that gently massages the abdominal organs, opens the heart, and soothes the nervous system.
Additional techniques for stimulating the vagus nerve include:
- Loud gargling with water or loud singing activates our vocal cords
- Cold water face immersion or Wash your face with cold water. This elicits the vagus nerve, decreasing heart rate, stimulating the intestines and turns on the immune system
- Eating fibre stimulates vagus impulses to the brain slowing the gut movements and making us feel fuller after meals
- Laughter: having a good laugh lifts your mood, boosts your immune system and stimulates the vagus nerve. If you have grown up watching people laughing at parks in the morning doing laughter therapy now you know what it does and how it helps.
Stimulate your vagus nerve and let your body know that it is time to relax and de-stress. This will lead to long-term improvements in mood, pain management, wellbeing and resilience.
That’s a ton of information beautifully put together. Thanks Rashmi❤️