September 2022
The vagus nerve is a part of the body that has been historically under-appreciated. Interestingly, ancient yogis understood the nervous system and ways to regulate it, even though they did not have the modern scientific method or technology to dissect, measure and manipulate it! Fortunately, the vagus nerve is now gaining the recognition it deserves; inspiring research and offering hope for trauma recovery as well as treatment of many diseases and disorders.
What happens in vagus doesn’t stay in vagus!
The vagus nerve is the longest of our 12 cranial nerves, travelling from the brain stem to all the major organs. Its name comes from the Latin word for “wandering”. Its role is to monitor and communicate sensory and motor information between the body and the brain. In recent years, the vagus nerve has attracted a lot of attention. Dr. Stephen Porges developed the Polyvagal Theory to help explain how the two branches of the vagus nerve determine the state of our autonomic nervous system. In a threatening situation, the vagus nerve activates the sympathetic nervous system to generate adrenaline and cortisol so we can fight or flee. If we are unable to fight or flee the situation, the parasympathetic nervous system can create an immobilization or freeze response as a last resort and effort to mentally escape from the situation. It’s important to note that this process is automatic and unconscious. The vagus nerve also detects when we are safe to engage in relaxation, play, sleep and connecting with others.
A stress response can activate the nervous system for flight or fight. A trigger can be internal (e.g. shallow breathing, rapid heartbeat) or external (e.g. loud noise, sight of blood). At the same time, internal or external factors such as deeper, slower breathing or connecting beloved person or pet, can signal to the brain that we are safe to lower our defenses.
The vagus nerve constantly monitors the state of our body for danger or safety. Actual or perceived threats send an alarm message to the brain. Our senses are also connected with the vagus nerve and interaction of sensory information with memories can trigger a response of threat or safety. For example, when exposed to the scent of a particular perfume or cologne, one person might feel comforted and peaceful, and another might feel anxious and on guard. The vagus nerve monitors the external environment as well as social cues such as tone of voice, body language and facial expression to assess if situations and people are dangerous or safe. Dr. Porges called this process of scanning and responding to internal and external cues ‘neuroception’.
The good news is that self-awareness and working with the body can help regulate the vagus nerve. Because the vagus nerve primarily works in the direction of body to brain, we can’t simply use cognitive strategies to change the way it functions. Yoga and somatic practices are particularly helpful in learning how to recognize and respond to signs that we are registering a sense of threat in our body. A skilled trauma-sensitive instructor can facilitate a practice that is appropriately paced and accessible to each person. If we are experiencing a fight/flight or freeze reaction, we can use our thinking brain to assess if this is an accurate response to the situation. If our brain has misinterpreted the information it received from the vagus nerve, we can recognize it as a defensive reaction and take steps to let go and calm ourselves.
The vagus nerve has a key role in digestive and mental health.
The vagus nerve is intricately connected with the enteric nervous system in our gut. It communicates the state of the gut’s microbiome (the collection of microorganisms which is influenced by a variety of factors including diet, stress, and medications) to the brain and immune system. This communication can trigger inflammation, as well as influence mood and anxiety. The gut registers stress by slowing down digestion and increasing sensitivity in response to the release of stress hormones.
In addition to digestive disorders and inflammatory diseases, recent research has linked long COVID to the virus’ effect on the vagus nerve. I could say a great deal more about the vagus nerve’s role in health and disease; however, this is meant to be an article and not a book!
Vagal nerve function can be improved with simple techniques.
Vagal tone is measured by heart rate variability (HRV) and is an indicator of cardiovascular and respiratory function. Vagal tone is a measure of physical resilience to stress and external events. By improving the functioning of our vagus nerve, we better adapt to stressors in our daily life and environment. Vagus nerve stimulation is FDA approved for the treatment of epilepsy, and being studied as a potential treatment for many disorders, including depression, post-COVID fatigue, and Crohn’s Disease. Research studies typically use a device that applies electrical impulses to stimulate the vagus nerve. One recent study showed that electrical stimulation to the vagus nerve in critically ill patients with COVID not only reduced inflammation but reversed it! The good news is that anyone can stimulate their vagus nerve with simple, accessible practices that don’t require electricity! Yogic practices for the vagus nerve include conscious deep breathing, mindfulness meditation, eye movements and Bee breath (humming). I use additional somatic techniques learned in my training with Dr. Arielle Schwartz (you can try a couple by clicking on the video thumbnail!)
Now, more than ever, we can benefit by attending to our vagus nerve.
At this historical time when it might seem like there’s danger lurking around every corner, we can regulate our own nervous system with awareness. By noticing how we are reacting to our internal and external experience, we can choose how to respond to help our brain feel safe. A recent example from my own life shows how this can work. I was folding laundry and turned on the radio to occupy myself. I heard an interview with a surgeon in Tigray, Ethiopia. Looking back, I think I had a momentary face-off between my survival brain: “This is going to be awful – turn it off!” and my thinking brain: “I want to know what’s going on!” (My thinking brain won). The doctor described the desperate conditions trying to deliver health care during a civil war. I stopped folding laundry, sat down and tears filled my eyes. I hadn’t known about the situation in Ethiopia. I felt frozen. I put my hands on my heart. Feelings of grief, anxiety, and helplessness are why I have only been able to consume the world news in small bites. Instead of getting swept away by my emotions (as I often do!), I mindfully observed how I was reacting to what I was hearing. I practiced self-compassion; acknowledging that it was hard to comprehend the suffering. I held my face in my hands, and then I did a tapping sequence (EFT - Emotional Freedom Technique). This calmed me down and I finished listening to the segment (and folding the laundry!) Afterwards, I needed to run an errand on my bike. I noticed that the effort of pedalling against the wind felt good and I was able to start thinking about other things. The bike ride allowed my nervous system to discharge the stress. I decided that later, I would explore how I could help the humanitarian crisis in Ethiopia. I was able to move through this experience by giving my vagus nerve what it needed to register a feeling of safety!
In closing, I’ll share some of the ideas I received from my newsletter readers (as well as some of my own) about how they manage stress. What I noticed is that all these activities are stimulating to the vagus nerve! Each involves engaging the senses, moving the body, or connecting socially, and sometimes a combination!
- Breathe deeply into your belly and then let it out slowly
- Yoga Nidra/Savasana
- Play cards or board games with others
- Spend time in nature
- Gardening
- Loving Kindness meditation
- Swim, float or paddle in the water
- Pet a furry friend
- Sing
- Have a dance party
- Make something nourishing to eat or share with others
Key takeaway: Just as the nervous system can be shaped by experience, it can be changed by experience.
Consistent, repeated practice can help downregulate our nervous system from chronically stressed to more calm, stable and balanced. This state of ease is called “Sattva” in yoga.
How does this information resonate with you and your experience? Are you interested in exploring yoga and somatic practices to counteract stress and tend to your vagus nerve? Please contact me for a complimentary 15-minute consultation!