In the 1990s, the “information superhighway” was a popular buzzword for a high-speed fiber-optic network connecting everyone in America, first proposed by Senator Al Gore in 1978 and eventually implemented as the World Wide Web.
Did you know our bodies have an information superhighway called the vagus nerve? Stimulation of this nerve reduces inflammation, known to be the source of most chronic diseases.
Learn how to balance your mind and body by toning the vagus nerve to prevent and heal chronic disease.
The autonomic nervous system
Bear with me for a quick human anatomy lesson.
The autonomic nervous system is the part of the central nervous system we do not consciously control. The two branches of the autonomic nervous system are the parasympathetic and sympathetic.
The vagus nerve is part of the parasympathetic nervous system, in control when we are engaged, grounded, and mindful. Healing of the body occurs in this rest and digest state.
The sympathetic branch, called fight or flight, is expressed when we perceive a threat. Emotions include panic, fear, worry, anger, aggression, and perhaps depression, hopelessness, and dissociation. No healing occurs because the body is in survival mode.
We cannot be in both states at the same time. Keeping the body in the parasympathetic state is crucial to balance the mind and body.
What is the vagus nerve
The vagus nerve is the 10th cranial nerve and the longest nerve of the body. Extending from the brain to the large intestine, it attaches to all organs in the abdomen, including the heart, liver, spleen, large and small intestines.
Functions of the vagus nerve
The vagus nerve is critical to many functions of the body.
For example:
- Brain–delivers information from organs to the brain and manages stress and anxiety
- Heart–decrease heart rate
- Pancreas–controls blood sugar balance
- Liver–controls bile production and detoxification
- Gut–increases gastric juices, gut motility, and stomach acidity
- Spleen–helps to reduce inflammation
- Mouth and throat–controls speech, gag reflex, swallowing and coughing
- Blood vessels–decreases blood pressure
Symptoms of poor vagus nerve tone
When we are in a state of chronic stress due to fear, anxiety, guilt, shame, or everyday problems such as finances, family issues, and traffic jams, the body becomes unable to relax and experience restoration and healing.
Here are signs of poor vagus nerve activity or tone.
- Shallow breath–chest breathing instead of belly breathing
- Poor gut health–poor digestion, SIBO (small intestine bacterial overgrowth), leaky gut, decreased stomach acid
- Decreased heart rate variability. (Not the same as heart rate.) Click here for more information.
- Monotone voice
- Poor emotional regulation
- Anxiety
- Lowered attention span
- Depression
- Increased inflammation
- Autoimmune disorders and other chronic diseases (for example, heart disease, cancer, diabetes, rheumatoid arthritis, inflammatory bowel disease)
Balance your mind and body by increasing vagal tone
Good news! We can tone our vagus nerve with a few simple techniques. Try these easy steps to balance the mind and body and access a healing state. Incorporating these activities into your daily routine enhances any current medical treatments or medications, and supplements you are already taking.
The breath
The number one way to improve the vagal tone is belly breathing. Many people use the muscles of the chest to breathe instead of using the diaphragm. Sit up straight and put one hand on your chest and the other on your belly. Take a deep breath in through your nose for 4-6 seconds. Is the hand on your belly moving more than the hand on your chest? That is belly breathing. Hold the breath for a couple of seconds and exhale through pursed lips for 6-8 seconds. Make sure the belly deflates. Repeat this for a few minutes at a time. Stop if you get dizzy.
Playing a wind instrument (for example, the clarinet, saxophone, and flute) develops diaphragmatic breathing as well.
For more breathing tips, see my previous post on resonant breathing exercises.
Singing, chanting, humming
These activities stimulate the vagus nerve at the back of the throat. Do you think you can’t sing? Sing in the shower! It’s good for your health. Be sure to sing loud enough for the back of the throat to vibrate.
Gargling
Gargle vigorously with water every morning, until tears come to your eyes. This stimulates the back of the throat and the digestive tract.
Cold showers
Turn the water as cold as you can tolerate for the last 30 seconds of your shower. Try to work up to one minute of cold water. Or instead, splash cold water on the entire face.
Legend has it the late Paul Newman dunked his head in a sink of ice water daily. Do you think this could account for his youthful appearance?
Mindfulness techniques
For example, prayer, meditation, relaxing exercises such as yoga or tai-chi.
Gratitude. Everyone can do this one. Start a gratitude journal. Each night before you go to bed, write at least 5 things you are grateful for today.
Heal the gut
Please consult your health practitioner for advice.
Avoid sugar and processed foods. Eat real, whole food, preferably organic when you can.
Here are a few online resources:
- Foods to help heal your gut.
- Check out this upcoming free docuseries, The Gut Solution, starting June 15.
Summary
Experience balance of your mind and body, healing, and restoration on your journey to wellness by incorporating one or more of these techniques into your daily routine. Which one will you try? Is there one you do regularly? Leave a comment and let me know!
Susan, Thanks for your information. This is so helpful.
Thank you for your comment, Kim. I am happy that you found it helpful. I am trying to follow some of my own advice right now by relaxing, singing and deep breathing exercises.