Vagus Nerve: Stimulation for Digestion, Stress, and Mood
Vagus nerve is the longest nerve in our body. The word “vagus” means “wander” in Latin, which accurately represent how the nerve wanders all over the body and reaches various organ. It moves from the base of the brain down to the abdomen and back. It connects the gut-brain or second brain, to the central brain, in the head, creating that gut/brain axis.
The vagus nerve is a key part of our parasympathetic “rest and digest” nervous system. It influences our breathing, digestive function and heart rate, all of which can have a huge impact on our mental health.
Higher vagal tone improves the function of many body systems, causing better blood sugar regulation, reduce risk of stroke and cardiovascular disease, lower blood pressure, improved digestion and reduced migraines. It particularly responsible for things such as pancreatic enzymes release and proper excretion of acid in the stomach for digestion, stimulate peristalsis, improve gallbladder function and intestinal blood flow.
Higher vagal tone is also associated with better mood, less anxiety and more stress resilience. Low vagal tone is associated with cardiovascular conditions and stroke, depression, diabetes, chronic fatigue syndrome, cognitive impairment and much higher rates of inflammatory conditions.
Good news is that we can increase our vagal tone by doing some simple vagus nerve stimulation exercises at home, but it does require regular practice.
1. Singing, humming, chanting and gargling
Vagus nerve is connected to your vocal cords and the muscles at the back of your throat
You can hum a song, or even better repeat the sound ‘OM’
Gargling vigously for 2 minutes throughout the day
2. Deep and slow breathing
Most people take about 10-14 breaths each minute. Taking about 6 breaths over the course of a minute is a great way to relieve stress.
Breathe in deeply from your diaphragm. When you do this, your stomach should expend outward. Your exhale should be long and slow. It’s been shown to reduce anxiety and increase the parasympathetic system by activating the vagus nerve.
3. Meditation
Start with 5 minutes when you first wake up. Slowly add to 10-15 minutes every day.
Insight Timer is a good app to start with. Free app with many different types and styles of meditation.
4. Massage
The vagus nerve can also be stimulated by massaging several specific areas of the body. Foot massages (reflexology) have been shown to increase vagal modulation and decrease the “fight or flight” sympathetic response
5. Probiotic
The presence of healthy bacteria in the gut creates a positive feedback loop through the vagus nerve, increasing its tone. It is becoming increasingly clear to researches that gut bacteria improve brain function by affecting the vagus nerve. In one study, animals were given the probiotic Lactobacillus Rhamnosus, and researchers found positive changes to the GABA receptors in their brain, a reduction in stress hormones, and less depression and anxiety- like behaviour.
References:
https://www.ncbi.nlm.nih.gov/pubmed/24997031
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3705176/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4367209/
https://www.ncbi.nlm.nih.gov/pubmed/23649562
https://www.ncbi.nlm.nih.gov/pubmed/22314629