The Vagus Nerve - What, Why, and How

Think of your body as a car. In a car, there are 2 pedals – the accelerator and the brake. In the body, the accelerator is the Sympathetic Nervous System – our fight or flight system. This allows us to move, respond to stress, and cope with the challenges of daily life (GO).  We also have our brake – this is the Parasympathetic Nervous System, which is mediated through the Vagus Nerve. This allows us to rest, digest, and recover (SLOW).

Chronic stress is like the accelerator being pushed to the floor and slamming on the brake at the same time! It can cause a host of health issues, from chronic inflammation and hypertension to digestive dysfunction and sleep disturbances. Let’s address how we can support our parasympathetic nervous system more effectively, namely the Vagus nerve, so we can see better balance and health more consistently in our lives. The Vagus nerve, when functioning well, can control inflammation and settle many of the down-stream effects of chronic stress.

Ways to support the function of your Vagus nerve:

1. Breathing exercises – practice breathing through your nose instead of mouth, breathing from the belly instead of the chest, and making your exhalation twice as long as your inhalation.
2. Singing or Humming – Vibrations in the vocal cords, throat, and nasal passages can stimulate the Vagus nerve. Humming can also have a calming effect, helping with anxiety and stress.
3. Taking a cold shower (Just try it – 30 seconds at first). This can aid in regulating heart rate, digestion, and other vital functions.
4. Mindfulness – slowing down during stressful moments, taking time while eating to chew your food thoroughly, living intentionally.