An exciting aspect of our world is the ever-changing landscape of health and nutrition. Scientists continue to explore how the body works, what it is capable of, and how best to support it.
Take, for example, the vagus nerve. This peripheral nerve begins in the brainstem and runs along both sides of the neck and thorax and into the abdomen. It is the longest and most complex of the cranial nerves.
According to Dr. Navaz Habib, the author of Upgrade Your Vagus Nerve: Control Inflammation, Boost Immune Response, and Improve Heart Rate Variability with New Science-Backed Therapies, this nerve is unique in that “the right and left vagus are the only nerves in the body with four different functions and four distinct nuclei that relay different signals in both afferent and efferent [arriving and exiting] directions. Most other nerves in the body carry simple sensory information from the skin and/or motor signals for movement to the muscles.”
So why am I geeking out on the vagus nerve these days?
Because the vagus nerve:
- Regulates key aspects of metabolic function, immune response, and human physiology.
- Plays a major role in the autonomic nervous system’s involuntary control of body processes.
- Activates the body’s relaxation response and counterbalances the sympathetic “fight-or-flight” response.
- Dysfunction of the vagus nerve has been linked to conditions like epilepsy, obesity, depression, inflammation, and heart problems.
- Stimulating the vagus nerve is an emerging consideration for conditions like rheumatoid arthritis and depression.
The vagus nerve controls heart rate and manages blood pressure. It is the pathway by which the microbiome, gut, and brain communicate and, therefore, affects the digestive system. It also supports lung function and is a connection point for the central nervous system.
So, in essence, the vagus nerve is a crucial nerve highway that enables communication between the brain and many internal organ systems. Its functional integrity is vital for maintaining metabolic homeostasis and well-being.
Strategies for upgrading the vagus nerve
Breathing exercises
The importance of breathing cannot be overstated. Ineffective breathing is often the trigger that shifts one’s state from parasympathetic (calm) to sympathetic (stressed). Many different breathing exercises help calm the vagus nerve. The optimal breath pattern is a four-second inhale, a seven-second hold, and an eight-second exhale. Exhaling signals the body to relax. The longer an exhale, the better. Can’t quite achieve the 4-7-8 pattern? Start with 4-4-4 and work your way up.
Nutrition
My favorite strategy is to ditch the highly processed foods and focus on WHOLE foods. This may sound simple for those of you who watch what you eat. It makes a difference. In general, the Mediterranean diet is the healthiest approach when it comes to diet. You know your body. Pay attention to how you feel after eating certain foods. When you experience bloating, low energy, digestive distress, headache, congestion, irritability, or elevated heart rate after eating, it is likely a reaction to a specific food or ingredient. Learn to read food labels. If you can’t pronounce an ingredient on the label, it’s likely not something the body is intended to process.
Vocalizing
Activating the muscles around the vocal cords is an effective way to stimulate the vagus nerve. Because exhaling signals the body to relax, and vocalizing occurs mainly on the exhale, humming, chanting, and singing are excellent ways to initiate a parasympathetic state. When did you last feel stressed while humming or singing a favorite tune? Gargling, too, is effective at engaging the muscles around the vocal cords. Gargle for a minimum of 10 seconds per sip of water; multiple sips are recommended.
In a nutshell, good vagal tone = parasympathetic activation = potential stress reduction, improved cardiovascular function, better digestion, regulated mood, and enhanced cognitive function.
And you get all of this by doing everyday activities such as breathing, eating, and engaging your vocal cords.
Your simple action this week is to breathe deeply, nourish yourself with whole foods, and sing like nobody is listening!
