“What is the vagus nerve? Ways to Cultivate a Calming Place”
In 2023, nearly half of U.S. adults felt that stress was “negatively impacting their behavior and more than 60% of children reported being overwhelmed and anxious[1]."
Stress is woven into every aspect of our daily lives: driving in traffic, challenging work and school environments, and anxiety about the increased costs of food, gas, and basic life essentials.
For 25 years, the CDC has recommended a minimum of 30 minutes of exercise a day[2]; it's embedded in our commercials and advertisements for products and focus across social media platforms. Despite widespread awareness of how exercise can reduce our stress, why do we feel more stress now than 25 years ago?
Over the last year, I have been learning more about the body’s natural ability to reduce stress by calming the nervous system with focused attention on the vagus nerve. Is it possible we have been missing this key component in our approach to stress management?
What is the vagus nerve?
The vagus nerve is the longest of the 12 cranial nerves and is a key part of the parasympathetic nervous system (PNS), which is often called the 'rest and digest' system. The PNS regulates our breathing, digestion, and heart rate. The vagus nerve originates in the brainstem near the inner ear, and then travels through the body, connecting at the heart, lungs, liver, stomach, and bladder. The vagus nerve carries information from our brain to our organs and back to the brain.
Conversely, the sympathetic nervous system (SNS), known as the 'fight-or-flight' response, is designed to protect us from perceived physical harm. However, in a prolonged state of stress, the system can perceive the stress itself as a continued threat, thus remaining active.
If adults and children predominately feel that stress is negatively impacting their behavior, could the sympathetic nervous system be overstimulating the vagus nerve?
Signs of overstimulation
On the Cleveland Clinic website, the clinic explains that the “symptoms of an overstimulated vagus nerve may include acid reflux, nausea and vomiting, chronic muscle tightness, slow or irregular heartbeat, and dizziness[3]." Do you have other symptoms that may point to your nervous system being overstimulated?
How to improve the vagus nerve?
Improving the function of the vagus nerve can have significant benefits for our overall well-being and health. Methods to strengthen the vagus nerve may include taking a cold shower or cold plunge; humming or singing, and focusing on breathwork during yoga or when you feel stressed. Simple yet effective daily activities!
Yoga and breathwork
For over a thousand years, yogis have studied the breath, or what is termed pranayama, in the ancient texts of the Yoga Sutras of Patañjali[4]. The sutras explore the eight limbs of yoga to explain how to live a meaningful and purposeful life. One of the eight limbs is pranayama, which loosely means to control or suspend the breath; connecting the breath to the mind and emotions. Pranayama is essential in yogic tradition and is an important component of a yoga practice.
Examples of pranayama and how it calms the vagus nerve!
1) Yoga practices usually start with focused breathing to center oneself, prepare for postures, and connect with the mind and emotions. One example of a breathing technique is the ‘box breath.’
The box breath is slow and rhythmic, matching the length of the inhale, exhale, and the in-between holds/pauses; creating 4 sides of a box. Repeating the cycle, brings the students awareness inward and allows the nervous system to enter into a state of calm.
Generally, the length of each breath is a count of 4; however, with regular practice, extending the breath for longer, equal counts may be possible.
The box breath can also be practiced any time of the day, making it a versatile breath to support your well-being.
2) A second breathing technique is the 4-7-8 breath. If you feel overwhelmed or worried during the day, the 4-7-8 breath is simple practice that may provide immediate relaxation. It can be done while seated at your desk, before a big event, or before bed.
To practice, use slow breaths to inhale through your nose for 4 counts, hold or pause the breath for 7 counts, and then exhale out of the mouth for 8 counts.
In this video, Dr. Weil, world-renowned leader and pioneer in the field of integrative medicine, gives a more detailed explanation and demonstration.
Let’s give Box Breath a try!
Find a comfortable, safe, and seated position; if you feel comfortable doing so, you can close your eyes or hold a soft gaze. Take a breath in through your nose, then exhale through your mouth, letting out a sigh as you exhale. Repeat one more time.
On your next breath, inhale through your nose, with an even, slow, and deep cadence; count to 4.
Hold or pause your breath; count to 4.
Exhale out through your nose, again with an even, slow, and deep cadence; count to 4.
Hold or pause your breath out; count to 4.
Repeat 2-3 more times!
Did you notice any changes in how you felt after completing the breathing technique?
Can you incorporate this technique into your daily routine?
Breathing techniques are one way to stimulate the vagus nerve, helping to soothe the nervous system and bring the body and mind back to a calming state, fostering greater resilience and well-being in your daily life!
Peace and love, Chrissy
*If you want to learn more about the vagus nerve or discuss other health and wellness concerns, set up a free 15-minute discovery.
This blog was revised from an original post on Feb 2, 2024
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Disclaimer
The contents of this blog are provided for informational purposes only and are not intended to substitute for professional medical advice, diagnosis, or treatment. It is always recommended to consult with a qualified healthcare provider before making any health-related changes or if you have any questions or concerns about your health. Chrissy Roll Wellness Coach, LLC is not liable for any errors, omissions, or consequences that may occur from using the information provided.
Citations
[1] https://www.apa.org/news/press/releases/stress/2023/collective-trauma-recovery
[2] https://www.cdc.gov/physical-activity-basics/guidelines/adults.html
[3] https://my.clevelandclinic.org/health/body/22279-vagus-nerve
[4] Iyengar, B.K.S. (1979). Light on the yoga sutras of patanjali. Schocken.