Hit a Nerve

Learning how to heal your vagus nerve can have a profoundly positive impact on your overall health.

The vagus nerve, often referred to as the body’s superhighway, plays a crucial role in the parasympathetic nervous  system, influencing heart rate, digestion, and overall stress levels.

Healing and maintaining a healthy vagus nerve can transform your life, and this isn’t hippy nonsense, it is rooted firmly in our biology.

What is it?

The vagus nerve is the longest cranial nerve, extending from the brainstem down through the neck and into the chest and abdomen. It influences a wide range of bodily functions, including heart rate, digestion and the immune response.

A healthy vagus nerve is essential for maintaining the body’s homeostasis (the way body systems regulate and maintain themselves) while promoting relaxation and recovery.

What happens when it’s dysregulated?

When the vagus nerve is not functioning properly, it can lead to a variety of symptoms that may impact your physical and emotional wellbeing. Issues with digestion, fatigue, anxiety, depression, inflammation and even an irregular heart rate can point to a problematic vagus.

How to heal

Breathe

Deep, slow breathing is one of the most effective ways to stimulate the vagus nerve. Practising diaphragmatic breathing, where you breathe deeply into your abdomen rather than shallowly into your chest, can activate the nerve and promote relaxation.

Meditate

Regular meditation and mindfulness practices can enhance vagal tone by reducing stress and promoting a state of calm. These practices encourage a mindful  awareness of the present moment, helping to regulate emotional responses and reduce anxiety.

Chill

Exposing your body to cold temperatures can stimulate the vagus nerve. This can be done through things such as cold showers, ice baths, or simply splashing cold water on your face. The cold stimulates vagal activity, which can help reduce inflammation and improve mood.

Sing

Astonishingly, one of the simplest ways to foster a happy vagus nerve is singing, chanting or humming, as these stimulate the nerve through the muscles in the throat.

Connect

Not surprisingly, spending time with people we love is highly beneficial for the vagus nerve, with laughter in particular making a profound difference to its functioning.

Eat well

Maintaining a healthy diet rich in fibre, omega-3 fatty acids and probiotics can support vagal health. These nutrients have anti-inflammatory properties and can promote a healthy gut microbiome, which is closely linked to vagal activity.

Exercise

Engaging in regular physical activity can improve vagal tone and enhance overall health. Aerobic exercises, such as walking, running, or cycling, are particularly effective, as well as promoting cardiovascular health.

In other words, stimulating the vagus nerve is easy as it involves activities that promote joy and instantly soothe your nerves. Just breathe!