Have you heard of the Vagus Nerve? It is one of the most important nerves that extends from the brain stem through the neck into the chest and abdomen and connects the brain and gut. Vagus is Latin for “wandering,” and the vagus nerve fully deserves this name due to its extensive distribution throughout the body. The vagus nerve helps regulate your heart rate, breathing, blood pressure, digestion, and emotional state, among other functions. If you are experiencing anxiety, depression, stress, fatigue, or any emotional health symptoms, it may mean that you have a poor vagal tone, and your vagus nerve needs some care. The Influence of the Vagus Nerve Inflammation • Suppresses inflammation Heart • Decreases heart rate and vascular tone Gut • Increases gastric juices, and motility and regulates stomach acidity Liver • Regulates insulin secretion, helps with glucose regulation and homeostasis in the liver Mouth • Taste information is sent via one of the three Cranial nerves, Vagus being one of them. The Vagus nerve is needed for the gag reflex, swallowing and coughing. Blood Vessels • Decreases vascular tone, lowering blood pressure Brain • Helps keep anxiety and depression at bay. Opposes the sympathetic stress response. The Vagus Nerve health is super important! | |
| |
Improving Vagal Tone The great thing about addressing the vagus nerve is there are many things you can do at home to restore vagal tone. Practice Gratitude Practicing gratitude is one of the best ways to keep your body and emotions in a happy, safe, and positive place. Keep a gratitude journal. Stop throughout the day to acknowledge the small things. If you notice that you are stressed, anxious, or angry, or find yourself in a flight-or-fight or shutdown state, stop, and identify three things that you can be grateful for. This can automatically bring you back to a safer state. Laughter One of the most amazing stories I’ve read is a book written by Norman Cousins called “Anatomy of an Illness.” Norman Cousins was diagnosed with ankylosing spondylitis, a rare form of arthritis that can lead to the fusion of the spine. In his book, “Anatomy of an Illness”, he detailed his experience with the illness and his unconventional treatment involving humor and vitamin C. He laughed himself well!! Look for places throughout your day where you can laugh. Maybe watch some funny YouTube videos or some old comedies. This can shift you from a sympathetic nervous system to a parasympathetic. Breath Work This can be done anywhere at any time. There are multiple different ways to do this, some called “box breathing”, and some called “triangle” breathing. There are many on YouTube you can check out. Singing and Humming Poor vagal tone negatively affects the muscles in your throat and mouth which may affect your speech and ingestion of food. Your vocal cords are also connected to your vagus nerve. Stimulating your palatal muscles and vocal cords helps to stimulate your vagus nerve and improve your vagal tone. Humming, singing, chanting, talking, and gargling are great practices to improve your vagal tone. Chances are, you will also feel instantly uplifted and out of flight-or-fight danger mode. Singing in the shower is a real thing! Lifestyle Support Stress is so pervasive in our lives we often don’t know how to function without being stressed out. If you want good vagal tone it’s important to get figure out ways to lower your stress. Also essential is good sleep, eating an anti-inflammatory diet (like the Mediterranean diet), move your body every day (even if it’s just a 15 minute walk), and get some sunlight on your face early in the morning to start your melatonin production. If you have any “gut” issues like heartburn, gas, bloating, irritable bowel, or overall poor digestion, these need to be addressed. Your vagus nerve runs all along your digestive system and is talking to your brain if your gut is not happy! Chiropractic, massage, acupuncture, and craniosacral therapy may also help to improve your vagal tone. | |
| |
Final thoughts.. Your vagus nerve is one of the most important nerves that are responsible for many important functions, including regulating your heart rate, breathing, blood pressure, digestion, and emotional state. Some common symptoms of poor vagal tone include anxiety, depression, stress, fatigue, inflammation, irregular heart rate, digestive issues, or any emotional health symptoms. If you experience these symptoms, it may mean that you have a poor vagal tone, and your vagus nerve needs some care. I recommend that you follow my simple natural strategies to improve your vagal tone for better mental, emotional, and physical health. In health, Chris Mckee Certified Nutritionist at Achieve Integrative Health |
Call us at (512) 273-7006 or email us at info@achieveih.com