Learn to calm anxiety and stress with these 7 natural methods of non invasive vagus nerve stimulation. In this guide, we'll uncover safe & natural practices to wellbeing and harmony without a single incision.
What is the vagus nerve and where is it?
The word vagus means wandering in Latin. This nerve is appropriately named as it wanders from the tenth cranial nerve where it originates through the body with connections to many organs and body systems via the parasympathetic nervous system.
It is the longest nerve in the human body originating from the brain stem at the back of the skull and weaving its way through the abdomen with branching nerves coming into contact with the heart, lungs, voice box, stomach, and ears along with other body parts.
Incoming information is distributed via the vagus nerve from the nervous system to the brain. The nerve also transmits outgoing information governing a wide range of reflex responses.
Proper vagal function is critical to health and several modalities aim to stimulate the nerve to get proper function to the different body systems it regulates.
There are also many techniques available that can be used to balance this vitally important nerve and I detail some self-help hacks below to get you started!
Why the vagus nerve is so important for health
The vagus nerve is connected to so many body organs and systems and regulates many body functions. It is part of the parasympathetic nervous system which is the branch of the nervous system where rest, digestion, repair, and sleep occur.
It is vitally important for good health that the vagus nerve is functioning optimally.
As we all learn the natural ways to self heal with herbs & remedies and take care of our own health, it's important we begin to learn about the basic functions of these enormously powerful bodies we inhabit.
How stress impacts The Vagus Nerve
Stress can have a major impact on this nerve and switches a person into their sympathetic nervous system which is not good for health long term.
When someone is in a stressed state and their brain switches into sympathetic the vagus nerve function is seriously compromised.
The signals to the various body parts cannot get through properly. When we are in this stressed state over a longer period, breakdowns in any or several of these body areas can occur.
How the vagus nerve affects digestion
Digestion is vital for human health. If we cannot digest nutrients properly, we simply cannot be well.
Digestion is controlled directly by the vagus nerve, it serves a major connection from the brain to the gut. We have probably all heard of the gut-brain connection and this is exactly that.
The role of the nerve with regard to digestion is to promote smooth digestion throughout the gastrointestinal tract. This process begins in the brain with the vagus nerve and then this causes the secretion of gastric juices in preparation for the food to enter your body and begin the process of being digested.
How the vagus nerve influences sleep
To sleep properly, we have to have a balanced nervous system and one that is working appropriately. The vagus nerve has a big impact on regulating sleep and allowing the individual to be able to relax and rest.
How The Vagus Nerve Influences Bodily Repair
Reducing inflammation is one of the best things we can do for our health in general and the vagus nerve is very implicated in stimulating an inflammatory response. By activating the nerve, we can reduce this inflammatory response.
The immune response
The immune response is governed by the vagus nerve, by activating it we can reduce inflammation, stimulate the correct immune response, control immune cells, and prevent disease.
7 Natural Methods Of Non Invasive Vagus Nerve Stimulation
There are many ways that you can use to stimulate your vagus nerve. By stimulate I mean get the nerve working properly again and get your nervous system back into parasympathetic state where it is balanced and calm.
- Deep breathing: this is so simple, taking a deep breath puts the nervous system at ease and switches on the vagus nerve.
- Voo breathing; One of my personal favourites! You basically take a deep breath in and then on the exhale you make the sound Voo while pursing your lips. It feels great to do I can often be seen driving along doing this when no one else can hear me! When you are toning this sound try and really get a vibration going in the back of your throat. Do this several times over for around 5-10 mins. It really does feel grounding.
- Meditation: by creating positive brain states we can switch on the vagus nerve. Even taking 10 minutes to sit or lay down and empty your mind as best you can whilst breathing deeply will have a significant impact on the nerve.
- Chanting & singing: chanting and singing both stimulate the nerve so sing like no one is listening! This is one for the car again, in my case anyway! Also, gentle humming can get the nerve buzzing. When a cat purrs it is effectively stimulating Its vagus nerve so if you have a friendly cat get close so you can hear it purr!
- Gentle stretching: stretching gently is good on so many levels but making this a daily habit is important for correct vagal tone. Stretching influences several body systems and also improves the tonicity of the fascia – that’s a whole other article! But stretching mindfully for longer and in a gentle way will stimulate the vagus nerve.
- Making love: making love with the one we love is good for our health in many ways and it also stimulates the vagus nerve, so this is a big bonus! There are also lots of lovely hormones that kick in when we spend time with our beloved such as the wonderful neurotransmitter oxytocin which helps us to bond and generally feel fabulous!
- Cold immersion: Not one for the faint-hearted but immersing the body or face in cold water can also stimulate the nerve into action. Try turning your shower down for the last few minutes, it’s a bit of a shock initially but you do get used to it quite quickly and once you start doing this it almost gets addictive! I know you won’t believe me but honestly give it a go for a week and see how it feels! This has been known to have a powerful effect on the body including influencing the nervous system, immune and inflammatory response.
When I am working with clients, I have several “procedures” and “corrections” that I can use to stimulate their vagus nerve to get it into balance.
I have found that both Bowen work and the balancing work I do as a Kinesiologist have a profound and lasting effect upon the individual’s nervous system.
If you have your own favourite ways to stimulate your vagus nerve, please share them in the comments below.
