What is the Vagus Nerve?

The vagus nerve is an important part of the autonomic nervous system (ANS), which regulates the involuntary bodily functions such as heartbeat, digestion, and respiratory rate. It is the longest cranial nerves, starting from the brainstem all the way down to the gut. It plays a crucial role in facilitating communication between the brain and various organs throughout the body.

The vagus nerve is primarily associated with the parasympathetic nervous system (PNS) which is one the the two divisions of the autonomic nervous system. The vagus nerve fibers send information between your brain, heart, and digestive system. Your parasympathetic nervous system is often referred to as the “rest and digest” system because it promotes activities that occur when the body is at rest, such as digestion and energy conservation.

The vagus nerve plays an important role in regulation of internal organs, heart rate and blood pressure, digestive system, respiratory function, and mind-body connection. It is involved in the regulation of mood and emotions, and its proper functioning is associated with better mental well-being.

Ways to Stimulate the Vagus Nerve:

• Deep Breathing Exercises such as diaphragmatic breathing

• Meditation and Mindfulness

• Physical Activity such as Yoga, Exercise, Walking, or Movement

• Singing, Chanting, Humming, Drumming

• Body Awareness Techniques (Somatic Experiencing exercises)

• Cold Exposure (cold showers, going outside in the cold)

• Use of probiotics, to stimulate GABA receptors (gut bacteria improves brain function) & Omega-3 fatty acids

• Laughter

• Weighted Blanket

• Sighing

• Holding your Thumb

• Massage/ Touch or Long Hug

The vagus nerve serves as a integral communication pathway between the brain and the body, regulating various physiological functions to maintain balance and adapt to changing internal and external conditions. Its role in both physical and mental health makes it an important aspect of our nervous system. The vagus nerve is crucial to health, growth, and restoration in our nervous systems.