Your Vagal Nerve: The Highway to Health

How’s your heart, lungs? Check! Liver, kidneys, gut? Check. But when was the last time you gave your vagus nerve some love?

If you are tired, restless, jumpy, feeling a bit fragile, that love may be overdue. Allergies, autoimmune disorder? It may be long overdue.

What we call the vagus nerve is actually two nerves that extend the length of the body (vagus is Latin for wandering) running down the spine and linking the brain to the gut, and connecting with your ears, heart, lungs, and stomach along the way. Critical to healing, this superhighway of a nerve is the most complex of the body’s cranial nerves, responsible for damping down inflammation in whatever organ it occurs, normalizing intestinal function, and regulating energy levels in the body. It also steadies heart rate, digestion, and respiratory rate. According to recent research in the Cerebrum journal, the vagus nerve is also likely the missing link to understanding and reducing the chronic inflammation that underlies Rheumatoid Arthritis, IBS, and other inflammatory disorders.

Anxiety, a sense of unease, even weight issues are a just a few of the many signs indicating sub-par vagal activity. But the good news is you can get out of the vagal red and into the vagal black by learning to engage or stimulate the so-called “ventral branch” of your parasympathetic nervous system, located around the vagus nerve. Various forms of non-intrusive vagus nerve stimulation can alleviate the symptoms of autoimmune and autoinflammatory diseases, gastrointestinal disorders, impact allergies, and reduce the incidence of headaches, even strengthen memory, according to 2004 research by the University of Virginia psychology department.

Here’s how to achieve vagal equilibrium through eight simple at-home practices including breathing practices, brief cold water immersion, tai chi, singing in the shower, and yes, meditation.

Use your voice. Humming, chanting, and singing in the shower or rocking out in the car — are all everyday ways to stimulate your very receptive vagus nerve. The vibration created causes a physical connection, that induces calm. Singing in a group or a choir may be even more beneficial. When you vocalize, your vagus nerve is listening and responding.
Use your breath. There is nothing more primal (and productive) than breathing. Not just thoughtless breathing but deep belly breathing in which your” out” breath is longer than “ in” breath. Preferably with your mouth and eyes closed. Take a comfortable seat in a quiet space As little as 5 minutes two or three times a day can stimulate the vagus nerve and bring peace.
Reach out and touch someone. Give your partner a kiss, hug a friend or relative (or someone else’s bestie), give your pet a few strokes, or a belly rub. “Skin hunger” and “touch starvation” are real conditions probably connected with sadness and depression and indicate a low vagal state.
Think happy thoughts (and stop doom scrolling). Yes, being positive and optimistic is food for your vagal nerve. Even watching videos of animals and babies at play qualify. Watch a comedy, not another zombie flick. Read humorous recollections not war stories.
Balance your gut microbiome: Your brain and your gut communicate via the vagus nerve so when your gut has all the fiber and good bacteria it needs from fruits and vegetables and fermented foods (yogurt, sauerkraut, miso, kim chi, etc.), all will be well, Sugars, processed food, excess alcohol all work against this critical balance.
Get moving: Regular exercise strengthens vagal tone. So walk, rollerblade, run, swim, bike. Raising your heartbeat through movement — it’s not just good for your heart, lungs, mood, and weight; it’s healing for your vagal nerve.
Try the ice water challenge. After your usual warm water shower, turn the temperature down to really cold for at least 30 seconds (it will feel like a lot longer). Also, splashing your face with ice water is vagal-rejuvenating.
Be where you are. In other words, try Mindfulness-Based Meditation. It just requires that you commit fully to each moment and swim in it, embracing what it offers to your body, your mind, your spirit, your vagus nerve. No sitting, no mantras. Developed by celebrated Buddhist meditation teacher and biologist Jon Kabat-Zinn. And practiced the world over.

In short, your vagus nerve is always at your service. You want to get to know it, honor it, and travel thoughtfully down its superhighway to get full service.

-Frances Goulart

Photo by Mohan Reddy from Pexels