Daily Vagus Nerve Exercise

1. The Vagus Nerve: Your Body's Unsung Hero

The vagus nerve is an important part of our system and we don’t pay much attention to it, let alone take care of it.

The Wanderer. The vagus nerve, the longest cranial nerve, meanders from the brainstem down to the colon, influencing a vast array of bodily functions. Often overlooked, this nerve plays a crucial role in regulating everything from heart rate and digestion to mood and immune response. Its extensive reach and diverse functions make it a key player in maintaining overall health and well-being.

Multifaceted Functions. The vagus nerve is responsible for a wide range of tasks, including:

• Regulating blood glucose and blood pressure
• Releasing testosterone and bile
• Promoting healthy kidney function
• Assisting with saliva secretion
• Muscle movement in the tongue (including movements made for speech)
• Keeping the larynx open for the purpose of breathing
• Gastrointestinal peristalsis (which is a series of movements used for moving food in the body)

Increased Awareness. Recent studies highlight the importance of the vagus nerve, prompting a growing awareness of its significance. Understanding its functions and how to care for it can lead to proactive health management and improved quality of life.

2. Inflammation: Friend or Foe? The Vagus Nerve's Role

The health of the nerve eventually dictates the health of the immune system, the brain, and the overall inflammatory state.

Acute vs. Chronic. Inflammation, a natural healing process, becomes detrimental when it lingers, turning into chronic inflammation. This prolonged immune response can damage organs, tissues, and cells, leading to conditions like asthma, type 2 diabetes, and heart disease. The vagus nerve plays a critical role in preventing chronic inflammation.

The Vagus Brake. The vagus nerve activates the parasympathetic relaxation response, releasing acetylcholine, a neurotransmitter that acts as the body's "brakes" on the inflammation response. This helps to regulate the immune system and prevent it from overreacting.

Vagal Tone. The strength of the vagus nerve's response, known as vagal tone, determines its effectiveness in managing inflammation. A high vagal tone ensures the body can effectively calm down the inflammatory process, while a low vagal tone can lead to chronic inflammation.

3. Memory, Emotions, and the Vagus Nerve Connection

It is common knowledge among the scientific community that emotions actually help us strengthen our memories.

Emotional Imprints. Memories are not just stored information but complex patterns in the neural network. Emotions play a significant role in strengthening these patterns, making memories more vivid and easily recalled. The vagus nerve is intricately involved in this process.

Norepinephrine Release. When stimulated, the vagus nerve releases norepinephrine into the amygdala, the brain's emotional center. This neurotransmitter enhances emotional responses to events, situations, and experiences, thereby strengthening memory formation.

Emotional Responses. The vagus nerve's influence on memory is best illustrated by comparing two scenarios: encountering a stray cat without emotion versus feeling sadness and empathy towards it. The emotional response creates a more complex and unique memory pattern, making it easier to recall and potentially influencing future actions.

4. Heart Rate, Blood Pressure, and the Vagus Nerve's Influence

When your brain notices your blood pressure level rising, then it immediately sends a signal to the vagus nerve.

Heart Rate Regulation. The vagus nerve is connected to the muscles near the heart, allowing it to influence heart rate. When the brain signals the vagus nerve, it communicates to these muscles to slow down the heart, helping to regulate heart rate during periods of stress or anxiety.

Blood Pressure Management. The vagus nerve also plays a role in managing blood pressure. When the brain detects rising blood pressure, it signals the vagus nerve to slightly lower the heartbeat, which in turn helps to decrease blood pressure and prevent further harm to the body.

Stop-Gap Solution. While the vagus nerve helps prevent blood pressure from increasing, it is essential to address the underlying causes of high blood pressure. Additionally, maintaining the health of the vagus nerve is crucial for its effective functioning.

5. The Gut-Brain Axis: A Vagus Nerve Highway

What you have discovered is a connection between the brain and the gut.

Biochemical and Physical Connection. The brain and gut are interconnected both biochemically and physically, forming the brain-gut axis. This communication system allows the brain to affect gut health, and vice versa.

Vagus Nerve's Role. The vagus nerve is the largest nerve connecting the brain and the gut, responsible for sending signals and information in both directions. This connection influences various sensations, such as the nauseating feeling experienced when nervous.

Stress and the Gut. Animal studies have shown that stress experienced by the brain can lead to gastrointestinal complications. Probiotics can lower stress hormones, but their effect is diminished when the vagus nerve is severed, highlighting its vital role in the gut-brain axis and stress response.

6. Stress, Anxiety, and the Vagus Nerve's Balancing Act

Essentially, your autonomic nervous system is responsible for the fight-or-flight instincts that you develop whenever you are dealing with stress.

Stress Threshold. While small doses of stress can be beneficial, prolonged or overwhelming stress can lead to inflammation and other health issues. Everyone has a different threshold for stress, and mental strength is a learned ability that can help manage it.

Autonomic Nervous System (ANS). The autonomic nervous system (ANS) regulates internal organ functions and is responsible for the fight-or-flight response. The vagus nerve, a key component of the parasympathetic nervous system, works alongside the ANS to manage stress levels.

Team Vagus. When stress triggers inflammation, the vagus nerve, with the help of the ANS, releases beneficial chemicals to counteract the effects. Taking care of the vagus nerve is crucial for maintaining this balance and preventing stress from spiraling out of control.

7. Polyvagal Theory: Understanding Your Nervous System's Hierarchy

The polyvagal theory is a tool for working with trauma as well as a tool for understanding social connection and communication in general.

Three Subdivisions. Developed by Dr. Stephen Porges, the polyvagal theory proposes a three-part hierarchical model that explains how the vagus nerve relates to communication and connection within the autonomic system:

• Ventral vagus (Safe Zone): Social communication and engagement
• Sympathetic nervous system (Fight-or-Flight): Mobilization for danger
• Dorsal vagal (Immobilization): Shutting down or freezing when overwhelmed

Neuroception. The theory introduces the concept of "neuroception," an unconscious awareness that uses the autonomic nervous system to react to influences in the body, environment, and interactions. This helps detect dangers before conscious thought.

Hierarchical Order. The three subdivisions follow a natural order based on the perception of safety or danger. In a safe environment, the ventral vagal system is used for social engagement. If danger is detected, the fight-or-flight response is activated. When overwhelmed, the dorsal vagal mode leads to freezing or shutting down.

8. Activating Your Vagus Nerve: Simple Techniques for a Healthier You

When you breathe in deeply, you activate certain neurons that help the body detect blood pressure.

Deep Breathing. Deep breathing activates neurons that help the body detect blood pressure, prompting the vagus nerve to regulate it. Inhale for a count of five, hold for three, and exhale for six, focusing on the movement of your abdomen.

Loving-Kindness Meditation. This practice cultivates compassion and positivity, reducing self-criticism and promoting positive emotions. Phrases like "May I be happy" and "May you be healthy" are repeated to foster kindness towards oneself and others.

Yoga Chanting. Chanting "OM" during yoga stimulates the vagus nerve and calms the brain. This practice combines the benefits of breathing exercises with the power of yoga, promoting relaxation and well-being.

Massage. Massaging the clavicle, neck, and earlobes can directly stimulate the vagus nerve. Foot massages also help by stimulating vital nerves connected to both the sympathetic and parasympathetic nervous systems.

Cold Water. Splashing cold water on the face stimulates the diving reflex, which lowers heart rate, reduces blood pressure, and sends blood to vital organs, inducing a sense of calm.

Other Methods. Additional ways to activate the vagus nerve include gargling water, positive social relationships, laughter, singing, Tai Chi, relaxation, exposure to the sun, and fasting.

9. Dietary Strategies: Nourishing Your Vagus Nerve from Within

As the saying goes, you are what you eat.

Gut-Brain Connection. A proper diet is essential for maintaining a healthy gut, which is crucial for the gut-brain axis. The gut and its microbes play a significant role in the immune system and inflammation by controlling what is passed into the body and what is excreted.

Probiotics. Probiotics are live bacteria that provide health benefits when consumed. They help promote a healthy gut-brain axis, which in turn improves vagal tone. Certain probiotics can also help with stress, anxiety, and depression.

Recommended Foods. Foods that strengthen the vagus nerve include:

• Foods rich in Omega-3 fats (fish, oil, dietary supplements)
• Fermented foods (yogurt, kefir, sauerkraut, cheese)
• High-fiber foods (whole grains, nuts, seeds, fruits, vegetables)
• Polyphenol-rich foods (cocoa, green tea, olive oil, coffee)

10. Creating a Vagal Tone Routine: A Personalized Approach

The whole point of the routine is just that; it should happen on a regular basis.

Consistency is Key. To maximize the benefits for your vagal tone, create a daily routine that incorporates activities you enjoy and can perform consistently. Start with simple additions and gradually increase complexity.

Sample Routines. The book provides several sample routines, ranging from simple practices like gargling and splashing cold water to more comprehensive routines that include deep breathing, yoga, brisk walking, and relaxation techniques.

Flexibility and Customization. The routines are not rigid rules but rather guidelines that can be adapted to fit your individual needs and preferences. Experiment with different activities and find what works best for you.

Last updated: February 5, 2025