Have you heard about the Vagus Nerve?

You might have heard about the vagus nerve and how stimulating it can improve your mental wellbeing, reduce anxiety and calm your nervous system.

The vagus nerve is the longest nerve of the autonomic nervous system.

The term “vagus nerve” is actually shorthand for thousands of fibers. 

They are grouped into two bundles that run from your brain stem down through each side of your neck and into the torso, branching outward to touch our internal organs (Tracey, 2022). 

It connects your brain to many important organs throughout the body, including your stomach, heart and lungs.

The word "vagus" actually means “wanderer” in Latin, which is an accurate portrayal of how the nerve wanders all through the body to reach various organs. 

Importantly, the vagus nerve is a fundamental part of your parasympathetic nervous system.

This system is responsible for returning the body to a normal state as you calm down and move away from a "fight or flight" response.

Studies show stimulating the vagus nerve can help if you have treatment-resistant depression and post-traumatic stress disorder.

Sources: (Depression) Aaroson, AJP 201,  (PTSD) Front Med, Lamb 2017, 

Think of the vagus nerve as your little in-built secret weapon and de-stressor, available to engage with at any time. 

Here are 6 techniques:

Deep belly breathing 

When you engage in deep belly breathing, the air coming in through your nose fully fills your lungs, and the lower belly rises. 

By repeating this technique you are decreasing shallow "chest breathing", which can reduce anxiety.

Humming, singing or gargling activates your vocal cords which in turn stimulates the vagus nerve. 

This is because your vagus nerve is connected to your vocal cords and the muscles at the back of your throat. 

Mammalian Diving Reflex

When your face is submerged in cold water, your body immediately kicks in a part of our nervous system that slows everything down. 

To stimulate your vagus nerve, fill a bowl with ice water or turn on a cold shower and submerge your face for 10 seconds.

Socialising with loved ones and laughing minimises and reduces cortisol (your body's primary stress hormone). 

Laughter can increase heart rate variability and improve your mood.

Meditation can activate the parasympathetic nervous system by slowing the heart rate and breathing. 

You can find some free meditations on my website:

https://insig.ht/irzbwp17Lpb self healing for anxiety.

https://insig.ht/X7oC1dfIjnb nervous system meditation.

Yoga relaxes the abdomen and slows brainwave activity, which signals to the vagus nerve that the body is safe - so your brain receives messages that it's OK to relax.

Moving your body in a way that feels good lowers your sympathetic nervous activity. 

This controls your parasympathetic response so that you have a good balance when it comes to your respiratory function.  Choose consistency over intensity.

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