The Nerve to Rule Them All
We have nerves that increase our heart rate when we are afraid, and there is another nerve system that calms us down. The main nerve system that calms us down is the vagus nerve. It is called the vagus (like vagabond or vague) because it wanders all throughout the torso. It’s the most important nerve in the body for our well-being.
The Reptile Brain
The vagus nerve doesn’t run through the spinal cord. It is one of the dozen nerves that connects directly to the brain. These nerves connect to the base of the brain. The spinal cord nerves connect to our higher brain, but the vagus nerve, like the head nerves, connects right to the part of the brain that keeps us alive and conscious. It is sometimes called our reptile brain because even reptiles have this kind of lower brain.
The Vagus Connects Everything
The vagus nerve is by far the largest nerve that comes from our lower brain. It connects to everything from our face to our guts.
Making a Face
The vagus nerve links to the part of the brain that controls our facial expression. Although we can move our facial muscles by will, the reptile brain shapes our face without our input. It’s why our face shows fear or happiness automatically.
Tone of Voice
The vagus nerve also controls our voice. That is why even over the phone, we can hear if someone is afraid or sad. When our voice breaks up with emotion, or when we shriek in fear or are unable to speak, you can blame the vagus nerve. It’s why the tone of voice communicates more than the words.
Gut feeling
The vagus also connects to the guts. It controls the acid in our stomachs and the speed of digestion. It’s why we get sick to our stomach when stressed. Also, in extreme fear, it can empty the bowels. And other times, when we hear terrible news, the vagus nerve responds, and it feels like a punch in the gut.
Fainting Reflex
The vagal nerve also triggers fainting from fear or the sight of blood or even from standing for a long time.
Heartbeat
It also connects to the heart. The vagus nerve keeps our heart rate down. If the vagus nerve is cut, our base heart rate jumps from 60 to 100 beats per minute.
The Broken Heart
The vagal nerve has deep connections to the heart. Some people with a heart transplant report new memories or traits. And we’ve all experienced a broken heart at one time—when our heart hurts from disappointment. For this, you can blame the vagus nerve.
The Vagus Knows
With the vagus nerve regulating the heart and digestion, you would think that the commands flow from the brain to the body, but 80% of the vagus communication travels from your body, your gut, to the brain. Your vagus, in some ways, controls your brain. Your gut knows things your brain can’t. Our bodies are not station wagons driving our brains around. We are one, interconnected body.
Healing Signals
One more critical function of the vagal nerve is to decrease inflammation. Inflammation is the root cause of many diseases, from Alzheimer’s to arthritis. The vagus nerve is responsible for regulating the production of inflammation signals to prevent damage to cells. This is one of its most important functions for wellness.
Vagus Tone
Measure change
One easy way to measure how well your vagal system is working is a new measure called heart rate variability. We generally assume that a stable heart rate is a good thing. But actually, a little variation in the heart rate is a signal of good health. It is your vagal nerve that controls heart rate variability (HRV). With a $100 heart rate monitor and a smartphone, you can measure your HRV.
Vagus Training
Since the vagus connects to our lower brain and not the thinking mind, you may think there is nothing we can do to manage it, but as it turns out, there is.
Breathing
Correct breathing is the cornerstone for keeping your vagal nerve in shape. In the Summer 2019 Panacea, there is more detail on breathing, but the short answer is to slow down your exhale and use your diaphragm. Don’t breathe with your shoulders. Breathe only with your diaphragm; your belly should be moving, not your shoulders. Breathe in through the nose and slowly breathe out through the mouth. Practice structured breathing for 5 minutes several times a day.
Rock-a-Bye Baby
By its nature, singing requires a slow exhale. Singing also modulates the voice and facial expressions, both of which are linked to the vagus nerve. Singing in a group is even better, as social engagement is calming. Think of how a mother sings a lullaby to her baby; that sweet, soprano voice calms a baby. It’s also why we use a higher pitched, modulated voice for baby talk---it’s calming.
Good Medicine
Laughter is medicine for the vagus. It engages your diaphragm, your breathing, and your face. Laughter does many good things. You can consider watching a comedy or telling funny stories as therapy. It works. But it has to be real, not forced laughter. On the flip side, watching violent scenes numbs your senses.
Be Cool
Coolness also stimulates the vagus. A cold cloth on the face or a drink of cold water relaxes your nerves. A cold shower can work too if you are used to it. Cool, but not cold to the point of shivering.
Exercise
Most exercise helps with the vagal nerve as it is in the center of the body. Any movement tunes it in. Yoga is one of the best exercises to build your vagal tone. It’s not magical. Yoga engages the muscle of the core in stable ways and encourages relaxing breathing.
Touch a Nerve
Massages, especially foot and neck massages, can calm the vagus nerve. Acupuncture and acupressure may also affect the vagus nerve.
Tend the Gut Farm
The link between the healthy bacteria in your gut and your mood is not fully understood, but the connection is real. Gut bacteria regulate your mood through the vagus nerve. See Spring 2018 Panacea for more information about tending your gut farm.
Relax
Relaxation is vital for good health. The vagal nerve cannot function properly in a state of chaos or low-level danger. Take time for fruitful leisure, leisure that engages your body and mind. Limit zombie amusement where you are only vegging on the couch. Aim for active leisure. This will allow you to tune into what your body and soul are saying.
Dangerous Maneuvers
There are other ways to stimulate the vagal nerve, but they are best left to professionals, as they can trigger a heart attack in certain conditions. Electrical stimulation of the vagal nerve is sometimes used to treat epilepsy and depression. This technique is also showing promise for arthritis.
Summary
All these techniques of improving vagal tone increase the feeling of calm and have a direct impact on healthier blood pressure, better heart function, and even pain relief. If you want the data, track your HRV (heart rate variability) to see how these techniques improve your health. Even with no measurements, you’ll notice the benefits. You will take life in stride, have a better immune system, and feel great.
