Unlocking the Power of Your Vagus Nerve: How to Regulate It for Better Health
Envision yourself experiencing your very first roller coaster ride at just 10 years old: That thrilling sense of anticipation building up inside you. The sudden gust of wind lifting your hair as you whirl around the initial loop. Nothing compares to this adrenaline surge. However, suddenly... bam! Your car crashes into another one ahead that had stalled due to a mechanical issue, jolting everything off track. body proceeding with an impact similar to a dodgem crash that fractures bones and causes permanent damage heart .
"Statistically, the odds of getting hurt in a roller-coaster incident are just one in 24 million, which makes it quite surprising that it occurred to me," observes counselor Anna Ferguson, who wrote The Vagus Nerve Reset , who says the trauma not only did that accident cause physical injuries but it also impacted her nervous system, resulting in years of mental health struggle.
Anna thinks that your previous experiences are stored in your physical self, bodily functions, and neural network. Anxiety , experiencing brain fog and impostor syndrome along with physical concerns like inflammation… may indicate an imbalance within your nervous system."
Although Anna's bodily injuries eventually recovered, the critical accident significantly altered the trajectory of her life in different aspects—prompting her to delve into the field of psychology. This path steered her towards mastering knowledge about the vagus nerve, often referred to as our internal "electric superhighway." In reality, this consists of a duo of nerves responsible for controlling numerous functions ranging from your heart Rate, lungs, digestion, and insulin release to your larynx and the muscles controlling facial expressions — an astounding 80 percent of its communication comprises signals sent from your body to your brain.
“The vagus nerve works around the clock, constantly transmitting information from all over your body and within your organs to inform the brain about various activities,” explains Anna. "Imagine receiving constant alerts every time you get a message; now think of how many times your vagus nerve sends signals to your brain as similar background noise—truly astounding."
The nervous system nitty-gritty
The vagus nerve branches off at the brainstem and extends downward into the abdomen. Combined, they form this neural pathway. brain The vagus nerve continually evaluates the security of each scenario, such as gauging the atmosphere created by individuals nearby.
We previously viewed the body and the brain as distinct entities, but we can no longer maintain this separation," explains Jessica Maguire, a physiotherapist who conducts interactive online workshops focused on regulating the vagus nerve. "The brain essentially resides in darkness within the cranium, depending entirely on signals from our sensory systems to understand what’s happening throughout the rest of the body.
We currently understand that irritable bowel syndrome, gut Problems like persistent constipation might be connected to the effectiveness of the vagus nerve in managing our internal organs, especially when we've faced long-term or acute stress. This is significant since it offers a more comprehensive insight into why stress has adverse effects on our health."
As per Jessica, experiencing some level of stress is normal—and in reality, it can be beneficial for you. exercising Your vagus nerve enhances its effectiveness in swiftly bringing you back to a peaceful state.
However, when the stress level gets too heavy to bear, your nervous system might get trapped in fight-or-flight or freeze mode — this could manifest as a mental health issue (think depression or anxiety) or a physical issue (ranging from autoimmune diseases Diabetes, arthritis, and weight gain have been associated with low vagal tone).
Weak vagal tone isn't something you can simply talk your way out of.
"How our neural pathways differentiate between safe and risky situations occurs beneath our conscious perception,"Jessica clarifies. "We don't deliberately decide to feel anxious; hence, advising ourselves to adopt a more positive outlook or become tougher won't significantly alter what transpires within us." According to Jessica, this process is driven by the 'survival' segment of the brain. brain It's somewhat akin to a child — getting louder when it feels neglected.
She suggests that giving it proper care revolves around your actions rather than your words.
Posture and movements significantly impact our nervous system since our sensory system connects directly with the 'survival' brain associated with the vagus nerve," explains Jessica. "Carrying yourself throughout the day with a tight jaw or a collapsed chest signals that everything might not be as it should.
Measuring vagal tone
A low level of vagal tone could indicate that you're less equipped to handle stress, changes, or difficulties. One relatively straightforward but somewhat roundabout method to assess this involves gauging how your heart responds under stressful conditions.
The variation in time between each heartbeat (known as heart rate variability) needs to show significant differences for your vagal tone to be deemed healthy. Studies indicate that a higher resting heart rate might correspond with reduced vagal tone; essentially, a quicker heartbeat provides fewer chances for this desirable variability.
Resetting your vagus nerve
A misaligned vagus nerve could potentially be managed by integrating minor habits into your daily routine. "Should you find yourself feeling anxious or irritated, consider practicing slower, deeper breathing exercises, or engage in an activity that helps slow you down, such as yoga class,” says Jessica Maguire.
If you find yourself feeling blocked, consider using an invigorating breathing method like the short, intense Yogic technique known as Kapalabhati Pranayama or Breath of Fire. Incorporating these minor exercises during moments of high emotion can help restore your balance.
Practise emotional awareness
The basis of your feelings lies within bodily sensations,"Jessica clarifies. "For instance, when I'm feeling down, all I know initially is that I feel bad. However, with greater detail, I could pinpoint whether I am experiencing disappointment, frustration, or anger due to being overwhelmed. After identifying these specific emotions, consider actions you can undertake to manage them effectively and support both your emotional well-being and nervous system. For example, delegating tasks to others might help reduce the burden.
Mastering the ability to recognize and interpret our inner physical cues is crucial since our body will persistently remind us until we establish limits that align with our principles.
Prioritise wholefoods
"Our stress response mechanism, which is largely centered in the gut "what we consume influences us," states Felice Jacka, Professor of Nutritional Psychiatry and the Head of the Food & Mood Centre At Deakin University, they mention studies conducted on animals in the U.S. exhibiting a disrupted gut microbiome. These studies indicate that similar bacterial patterns can also be found within their brains. The connection between these two organs is facilitated via the vagus nerve, which functions akin to an information superhighway. Research findings reveal that severing this nerve prevents those specific bacteria from reaching the brain. However, as she points out, "This remains a very nascent area of research, hence many aspects remain beyond our current understanding."
Friend or foe?
The company you keep might also play a role. According to Jessica, "Interacting with individuals who exhibit a peaceful, balanced demeanor can enhance your vagal tone." She adds, "Infants are particularly responsive to touch, facial expressions, and vocal tones. Although as grown-ups many of these connections happen below our level of consciousness, we continue to possess such relational pathways."
Treatment options
There are numerous recommendations for enhancing your vagal tone, ranging from vibration-producing pendants and electric vagus nerve stimulators to cold water immersion and vocal toning. An additional choice involves Spinal Energetics , a therapeutic approach developed by chiropractor and counselor Dr. Sarah Jane that combines elements of chiropractics, reiki, and shamanistic practices.
Through gentle spinal touch, which allows for the release of accumulated tension within the body and enhances its natural regulatory processes, we can affect both the vagus nerve and the parasympathetic nervous system," explains Dr. Jane. "Such techniques foster balance, reduce stress levels, and enhance overall mindfulness.
The post What exactly is your vagus nerve, and how can you control it? appeared first on The Australian Women's Weekly .
