Harnessing The Power Of The Vagus Nerve
Harnessing The Power Of the Vagus Nerve
Over the past few years, the vagus nerve has gained more attention– and no wonder! This amazing nerve, also referred to as Cranial Nerve X or the "Wanderer Nerve" runs from the base of the skull (the brainstem) through the abdomen. It is composed of both sensory and motor fibers, making it something known as a mixed nerve. It connects the brain to the body, and is responsible for controlling a variety of bodily functions, including heart rate, breathing, digestion, and even the immune system. It is also a primary component of the parasympathetic nervous system which is the part of the nervous system associated with rest, relaxation, and digestion. Of note, the vagus nerve is intricately connected to brain regions associated with mood and emotional regulation. Research suggests that regular vagal nerve stimulation has been effective in alleviating symptoms of anxiety and depression. So how do you stimulate this incredible nerve?
Exercises To Strengthen the Vagus Nerve
Loudly gargle water for at least 1 minute 30 minutes prior to eating
Engage in a yoga practice twice a week
Loudly sing for at least 2 minutes 30 minutes prior to eating
Chant “OM” for 15 seconds four times 30 minutes prior to eating
Hold the vowel (o) part of the 'OM' for 5 seconds then continue into the consonant (m) part for the next 10 seconds. Continue chanting for at least 2 minutes (or up to 10 minutes).
Belly-based breathing for 4 rounds (e.g., deep breathing such as the 4-7-8 breathing technique when you breathe in for 4 counts, hold for 7 counts, and exhale for 8 counts).
Submerge face in cold water for 10 seconds immediately after exercising
Turn the shower cold at the last minute of showering
Listen to a therapeutic playlist for 13 minutes or more
Slow tempo music with no words and a simple melody is ideal
Fill your mouth with saliva and submerge your tongue
When the mouth is able to produce copious amounts of saliva, you know that the vagus nerve has been stimulated and your body is in the parasympathetic mode. To stimulate salivation, try relaxing and imagining a juicy lemon or sour candy. As your mouth fills with saliva, rest your tongue in this bath (if this doesn't happen, just fill your mouth with a small amount of warm water.) Just the practice of relaxing will stimulate the secretion of saliva. Relax your body starting from your feet all the way up to your head. Breathe deeply into this feeling and stay here as long as you can (or at least a couple of minutes).
Though not an exercise, another important consideration for vagus nerve health and anxiety is the role of probiotics, specifically the L. rhamnosus (JB-1) strain. Research shows that this specific probiotic strain exhibited neurochemical as well as mental and emotional effects by acting on the communication pathway between the gut and the brain; the vagus nerve.
Why practice these exercises?
Well for starters, these exercises improve GI motility. If you are struggling with constipation or GI related symptoms, these exercises can be of great benefit. Vagal nerve exercises also improve heart rate variability and what’s known as vagal tone, or the ability of the vagus nerve to regulate the heartbeat. With these improvements, the body can more rapidly return to a parasympathetic, or “rest and digest,” state. Vagal nerve exercises work by grounding attention on the body rather than the racing mind. They promote positive psychological effects as they train you to bring your attention to what’s in your control at the present moment.
Which vagus nerve exercises are you excited to begin trying?! If you are struggling with poor GI motility or need support navigating specific anxieties or stressors reach out to us and book a complimentary discovery call to learn more about what types of support are available to you!
