By Kay Leaman, Health Architect, HealthyDay HealthyLife
This very crucial nerve (the 10th of 12 cranial nerves) winds its way from the brain down the spinal column to the heart, lungs, liver, stomach, spleen and GI tract. As part of the parasympathetic system (rest and digest) its role is to transmit signals from the brain to the body. This nerve plays a role in our heart rate, immune system, mood, mucus and saliva production, skin and muscle sensations, speech, taste and more.
When the vagus nerve is not functioning properly, one can experience symptoms such as heart rate irregularities like bradycardia (slow beat), palpitations or an irregular heartbeat. Our mood and wellbeing can change due to a change in the neurotransmitter levels and stress responses. These heightened stress levels and/or mood swings can be experienced with no apparent cause.
Managing daily stress is a huge part in our optimal health. Because stress stems from the sympathetic system (fight or flight), it is important to have a strong vagus nerve which tells the sympathetic system that everything is ok and we can relax. This happens by stimulating the vagus nerve.
By exercising and stretching the vagus nerve on a regular basis, we can build up a resilience against stress. There are many different ways we can do this, and if you meditate, exercise, sing or gargle, you are on the right track. This being said, exercising the vagus nerve when we are experiencing stress or symptoms of a compromised nerve can be done at work, in the car, at the movies or while fishing. In other words, any time anywhere.
Other things we can do to keep this very important nerve strong are:
• Strength training
• Running
• Yoga
• Diaphragmatic breathing
• Box breathing (inhale (nose) for 4, hold for 4, exhale (mouth) for 4, hold for 4)
• Fasting
• Massage
• Laughter (Fake it if you have to.)
• Spending time outside
• Stimulating acupressure points: carotid artery and 3 points on the ear.
• Tapping – EFT (emotional freedom technique)
• Singing – slower songs are better
• Gargle – 30 to 60 seconds. This causes vibration in the throat which stimulates the nerve.
There are plenty of videos online with stretches and other exercises. There are also machines that can stimulate the nerve. My vote is to incorporate a few of the options into my daily routines. The one thing I didn’t mention that can stimulate the nerve is a cold face plunge. So, if you’re a cold plunger go for it. I’ll keep my face warm and happy as I make a joyful noise in song.
Here’s to Health!
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