Learn how to stimulate the body’s longest and most complex vagus nerve, which connects the brain to many important organs throughout the body, including the intestine, stomach, heart, and lungs.
The vagus nerve is also a fundamental part of the parasympathetic nervous system and influences breathing, digestive function and heart rate, as well as influencing mental health, so optimizing vagus nerve function can improve our health, strengthening our defenses in the face of stress.
- Increased vagal tone activates the parasympathetic nervous system.
- Having a higher vagal tone means your body can relax faster after stress.
In fact, in 2010, researchers discovered a positive feedback loop between high vagal tone, positive emotions and good physical health. In other words, the more the vagal tone increases, the better your physical and mental health, and vice versa.
“It’s almost like yin and yang,” the researchers say. “The vagal response reduces stress. Reduces heart rate and blood pressure. Does it change the function of certain parts of the brain, stimulate digestion, all those things that happen when we’re relaxed?.
The vagus nerve has many functions, but some of the most important ones are due to its function as the main component of the autonomic nervous system, which controls involuntary bodily functions, such as heart rate, digestion and breathing.
The autonomous nervous system is divided into two main trunks, the parasympathetic nervous system and the sympathetic. The sympathetic nervous system prepares the body to cope with perceived danger by triggering stress, combat, or flight response.
The parasympathetic nervous system prepares the body for rest. This state of relaxation should be your default state, but it may not be the case for people suffering from stress or anxiety problems.
The vagus nerve is a major conduit of the parasympathetic nervous system. In addition to initiating the relaxation response, the nerve also influences the reduction of inflammation, storage of memories and maintenance of the body in a state of balance called homeostasis.
In addition, the vagus nerve causes the production of many important neurotransmitters, especially GABA, norepinephrine and acetylcholine.
The health and function of the vagus nerve is closely related to vagal tone. When the vagus nerve is functioning properly, it is said to have high vagal tone. High vagal tone is linked to good physical health, mental well-being, and resistance to stress. . .
When the vagus nerve doesn’t work as well as it should, there’s a low vagal tone. People who stress easily and have difficulty calming down later may have a low vagal tone.
Because one of the many functions of the vagus nerve is to act as an inflammation switch, low vagal tone often leads to chronic inflammation; an important factor in many diseases of the body and mind, including ADHD, anxiety, depression, Alzheimer’s disease, heart disease, cancer and diabetes.
Additionally, low vagal tone is linked to a long list of physical and mental health problems that can be mild, but also serious.
The influence of vagal tone on health is widespread and affects many important systems, so some symptoms and disorders related to low vagal tone are:
There are many ways to stimulate the vagus nerve to keep the wave tone high and healthy. Researchers specifically use the term vagus nerve modulation, which means the ability to regulate or balance. So what stimulates the vagus nerve is what tones and strengthens it, simply because exercise tones and strengthens muscles.
A healthier vagus nerve is more receptive, helping you recover faster from stress.
Exercises and therapies for the mind and body that help improve vagus nerve tone include:
Enjoying healthy relationships is another secret to maintaining vagus nerve health; in fact, we know that people with a better vagal tone are more altruistic and have closer and more harmonious relationships.
This is partly because vagal stimulation causes the release of oxytocin, a hormone called a “connecting molecule” because it promotes binding. Oxytocin is related to human traits such as loyalty, empathy, trust and courage.
In this sense, science has discovered that there is a positive feedback cycle between uplifting social connections, positive emotions and vague-motivated physical health.
One way to stimulate the vagus nerve is to meet with friends and laugh. Laughter strengthens relationships while increasing heart rate variability, a reliable indicator of good vagus nerve functioning.
Finally, another way to stimulate the vagus nerve should be noted: through supplements, some supplements can improve the health and function of the vagus nerve, such as ginger root, probiotics (especially Lactobacillus rhamnosus), omega-3 essential fatty acids (especially DHA) and zinc.