Stress can affect your physical and mental health, so finding ways to manage should be a priority. There are techniques we can use to help manage stress, boost healing, decrease pain, and regulate our nervous system for a decreased stress response.
What Is the Vagus Nerve?
“The vagus nerve is a major component of the parasympathetic
nervous system, which is responsible for the ‘rest and digest’ response,” Also
called cranial nerve 10 (or cranial nerve X), the vagus nerve starts in a
portion of your brain called the medulla and then branches down both sides of
your throat, connecting with your tongue, heart, and digestive organs, it’s a
communication channel that runs between your gut and brain.
The word “vagus” means wandering in Latin. This is a very
appropriate name, as the vagus nerve is the longest cranial nerve. It runs
from the brain stem to part of the colon.
During periods of chronic high stress, the body stays in high gear, with stress hormones like adrenaline and cortisol coursing through the body. This creates wear and tear on the body and mind, and over time can create a multitude of health problems such as chronic pain, anxiety, mood swings, gut inflammation and so many more.
What does the vagus nerve affect?
The vagus nerve
also called the pneumogastric nerve, is responsible for various internal organ
functions, including:
- digestion
- heart
rate
- breathing
- cardiovascular activity
- reflex actions, such as coughing, sneezing, swallowing, and vomiting
Sensory functions of the vagus nerve
include:
- providing
somatic sensation information for the skin behind the ear, the external
part of the ear canal, and certain parts of the throat
- supplying
visceral sensation information for the larynx, esophagus, lungs, trachea,
heart, and most of the digestive tract
- playing
a small role in the sensation of taste near the root of the tongue
Motor functions of the vagus nerve
include:
- stimulating
muscles in the pharynx, larynx, and the soft palate, which is the fleshy
area near the back of the roof of the mouth.
- stimulating
muscles in the heart, where it helps to lower resting heart rate.
- stimulating
involuntary contractions in the digestive tract, including the esophagus,
stomach, and most of the intestines, which allow food to move through the
tract.
It plays a role
in the autonomic nervous system, which controls actions people do unconsciously,
such as breathing and digestion.
- Breathe more slowly (aim for six breaths per minute).
- Breathe more deeply, from the belly. Think about
expanding your abdomen and widening your rib cage as you inhale.
- Exhale longer than you inhale. It’s the exhale that
triggers the relaxation response.
Additional techniques for stimulating
the vagus nerve include:
- Loud gargling with water or loud singing activates our
vocal cords which in turn stimulates the vagus nerve.
- Foot massage: gentle or firm touch can assist in
stimulation the vagus nerve.
- Cold water face immersion: immerse your forehead eyes
and at least 2/3 of both cheeks into cold water. This elicits the vagus
nerve, decreasing heart rate, stimulating the intestines and turns on the
immune system
- Eating fiber 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.
Pick Your Practice
Many things will stimulate your vagus nerve, which then
relaxes it. Some options, according to our experts, include:
- Laughing
- Gargling
- Singing
- Humming
- Cold-water exposure, such as splashing
cold water on your face.
- Deep breathing.
- Activities that promote deep
breathing, such as yoga, qigong, and meditation.
- Massage to the ears or alongside your
neck.
Vagal nerve stimulation includes techniques that help increase the vagus nerve's activity. This can be done with lifestyle approaches like meditation, yoga, breathing exercises, massage, singing, humming, gargling, or cold exposure.
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