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The Vagus Nerve: Your Body’s Secret to Better Health 

Writer's picture: Jo MooreJo Moore

healthy older woman

In the intricate web of our nervous system lies a powerful yet often overlooked player: the vagus nerve. Known as the “wandering nerve” (from the Latin word vagare), this crucial nerve connects the brain to vital organs, influencing our heart rate, digestion, immune response, and even emotional well-being. It therefore pretty much affects every part of our body.

 

More than just a pathway, the vagus nerve serves as a bridge between our mind and body. By nurturing it, we can unlock a host of physical and mental health benefits. Over the past six months, I've been looking into why the vagus nerve is so important and how I can start to look after it more effectively than I have been doing. 

 

Why the Vagus Nerve Matters 

 

The vagus nerve is the main component of the parasympathetic nervous system, which governs our "rest and digest" response. Unlike the stress-driven "fight or flight" mode, this system promotes relaxation, recovery, and balance. Some of its key roles are as follows: 

 

1. Stress Reduction 

The vagus nerve helps regulate cortisol levels, keeping stress in check. A well-functioning vagus nerve can enhance resilience to life’s challenges. 

 

2. Improved Digestion 

It plays a central role in digestive processes, ensuring proper absorption of nutrients and gut motility. 

 

3. Heart Health 

By regulating heart rate, the vagus nerve supports cardiovascular health and lowers the risk of conditions like hypertension. 

 

4. Enhanced Immune Function 

It influences inflammation through the "inflammatory reflex," helping the body fight infections and prevent chronic disease. 

 

5. Emotional Regulation 

The vagus nerve connects to areas of the brain responsible for mood and emotional control, influencing how we process and respond to emotions. 

 

Signs of Poor Vagus Nerve Function 

 

When the vagus nerve isn’t functioning optimally, it can manifest as: 

- Chronic stress or anxiety 

- Poor digestion, bloating, or constipation 

- Inflammation and frequent illness 

- Fatigue and low energy 

- Difficulty regulating emotions 

 

I think it's fair to say that I was yo-yoing through all of these until somebody told me to check out my vagus nerve.


swimming ladies

How to Nurture Your Vagus Nerve 

 

The good news? The vagus nerve can be nurtured and strengthened through intentional practices. Here are some effective ways to support its health: 

 

Deep Breathing Exercises 

Why it works: Slow, diaphragmatic breathing stimulates the vagus nerve, promoting relaxation. 

Try this: Inhale for 4 seconds, hold for 4 seconds, exhale for 6-8 seconds. Repeat for a few minutes daily. 

 

Cold Exposure 

Why it works: Brief exposure to cold water can activate the vagus nerve and improve its tone. 

Try this: End your shower with 30 seconds of cold water or splash cold water on your face. 

 

Humming, Singing, or Chanting 

Why it works: The vagus nerve connects to the vocal cords, and vocalizing vibrations stimulate it. 

Try this: Sing your favorite song, hum during meditation, or try chanting “Om.” 

 

Meditation and Mindfulness 

Why it works: Mindfulness practices calm the nervous system and enhance vagal activity. 

Try this: Dedicate 5-10 minutes daily to focused meditation or mindfulness exercises. 

 

Yoga and Tai Chi 

Why it works: Gentle, mindful movement integrates breath and body awareness, benefiting vagus nerve function. 

 

dance group

Healthy Gut 

Why it works: The vagus nerve has a direct connection to the gut, and a healthy microbiome supports its function. 

Try this: Incorporate probiotic-rich foods like yogurt, kefir, sauerkraut, or kombucha into your diet. 

 

Laughter and Social Connection 

Why it works: Positive social interactions and laughter stimulate the vagus nerve, enhancing its tone. 

Try this: Spend time with loved ones, watch a funny show, or share a good laugh with a friend. 

 

Massage and Acupuncture 

Why it works: Gentle massage, especially around the neck and ears, stimulates the vagus nerve. Acupuncture can also promote balance in the nervous system. 

 

Practice Gratitude 

Why it works: Gratitude fosters positive emotions and reduces stress, indirectly benefiting vagal tone. 

Try this: Keep a gratitude journal, listing three things you’re thankful for each day. 

 

The Ripple Effect of a Healthy Vagus Nerve 

 

A nurtured vagus nerve creates a ripple effect across your entire body. By supporting it, you: 

- Cultivate a calm, balanced mind 

- Enhance physical health and immune resilience 

- Improve emotional well-being and interpersonal relationships 

 

Faced with busy lifestyles as we are today, taking the time to care for this vital nerve is a powerful act of self-care. The practices may seem small, but their cumulative impact can transform your health and quality of life. If you're looking for wider inspiration for techniques to employ to calm the vagus nerve, try the Vagus Nerve Deck by Melissa Romano. It's a beautiful pack of 75 cards containing 75 exercises designed to reset the nervous system. The exercises are characterized around three core themes aimed at: connection, calm, vitality. You get the gist.


laughing friends

Final Thoughts 

 

Your vagus nerve is your body’s hidden ally, quietly working to maintain harmony and balance. By integrating simple, intentional practices into your daily routine, you can nurture this vital nerve and unlock a healthier, more resilient version of yourself. 

 

So take a deep breath, laugh often, and remember: health begins with the little things we do every day. 


Come On Retreat To Southern France And Explore Ways To Improve Your Vagus Nerve Balance






 


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