The vagus nerve: a key player in health with activation tips

Our body’s complex system requires a combination of practices to maintain optimal health. One important factor to consider when addressing health issues is the health of the vagus nerve. The vagus nerve regulates the parasympathetic nervous system in the body, otherwise known as “rest and digest.” It is a superhighway between the brain and gut, regulating internal organ systems such as heart rate, blood pressure, and digestion. 

Several studies have also linked low vagal tone to depression, anxiety, heart disease, and digestion problems. Thus, understanding the vagus nerve is crucial to maintaining good health and enhancing its function.

In this article, we’ll explore the power of the vagus nerve, understand how vagal tone influences health, and provide tips for activating the vagus nerve.

What is the Vagus Nerve?

In the human body, it is the longest nerve, known as the tenth cranial nerve. It starts in the brainstem and extends down to the abdomen, touching the heart and major organs along the way. Besides connecting the brain to the gut (intestines, stomach), heart, and lungs, the spinal cord also connects the brain with many other important organs in the body.

Interestingly, “vagus” is the Latin word for the “wanderer”, which accurately describes how the nerve crosses all over the body and reaches different organs.  

Several essential body functions are controlled by it, including digestion, heart rate, and breathing. It is also important for the body’s “rest and digest” response, which the parasympathetic nervous system controls. The vagus nerve consists of both efferent and afferent fibers, which means it communicates with and from the organs.

Additionally, the vagus nerve transmits information from the brain to the gut. It is a superhighway between the brain and the gut, allowing communication between the two systems. This communication is essential for maintaining optimal health, as it allows the body to respond to changes in the environment and adjust bodily functions accordingly.

Nevertheless, you should pay particular attention to the tone of your vagus nerve. A higher vagal tone promotes the parasympathetic nervous system and is associated with faster recovery from stress. 

What is Vagal Tone?

Vagal tone is a measure of the activity of the vagus nerve. It is an indicator of the strength and effectiveness of the parasympathetic nervous system. A high vagal tone is associated with improved digestion, reduced inflammation, and improved cardiovascular health.

A low vagal tone, on the other hand, is associated with anxiety, depression, and digestive problems. Diabetes, cardiovascular disease, and cancer are also associated with low vagal tone, which contributes to chronic inflammation.

In order to measure your vagal tone, you need to track certain biological processes, such as your heartbeat, your breathing rate, and your heart rate variability (HRV). A high heart rate variability (HRV) correlates with a high vagal tone. Each of them is correlated with the other.

How Does Vagal Tone Influence Health?

Vagus nerves regulate a wide range of bodily functions and are one of the most important nerves in the body. It is crucial in regulating digestion, stress responses, and overall well-being. In this section, we’ll explore the various important roles of the vagus nerve and the latest scientific evidence supporting its importance:

• Responsible for the Parasympathetic Nervous System

The vagus nerve is the primary nerve responsible for the parasympathetic nervous system, also known as the “rest and digest” system. As the body rests and relaxes, the parasympathetic nervous system conserves energy, slows the heart rate, and stimulates digestion. Without the vagus nerve, the body would struggle to maintain this critical balance, leading to various health issues.

Studies indicate that stimulating the Vagus nerve invokes the parasympathetic nervous system, resulting in a decrease in blood pressure and heart rate as well as an increase in digestion.

• Super Highway between Brain and Gut

In addition to regulating the parasympathetic nervous system, the vagus nerve also serves as a critical communication pathway between the brain and the gut. 

A study showed that it is responsible for transmitting sensory and motor signals between the two organs, allowing them to work together in maintaining homeostasis. 

Studies have shown that gut-brain communication through the Vagus nerve can influence cognitive function, emotional state, and overall health. 

Hence, the vagus nerve plays a key role in this system, transmitting signals from the brain to the gut and vice versa.

• Regulates Internal Organ Systems

The vagus nerve also helps to regulate many of the body’s internal organ systems, including heart rate, blood pressure, and digestion. By transmitting signals from the brain to these organs, the vagus nerve helps to maintain a delicate balance of physiological functions, ensuring that the body can function properly.

Studies show that the vagus nerve controls heart rate, blood pressure, digestive enzyme production, and gastrointestinal motility.

• Influences Gut Motility

Another key role of the vagus nerve is influencing gut motility or food movement through the digestive system. By regulating the muscles in the digestive tract, the vagus nerve helps to ensure that food moves smoothly through the digestive system, avoiding issues such as constipation or diarrhea.

Studies have also shown that stimulating the Vagus nerve can increase gut motility and reduce symptoms of constipation.

• Influences Stress

The vagus nerve also controls stress. Signs are send from the brain to the body via the vagus nerve to activate the parasympathetic nervous system and reduce the body’s response to stress. This can help to reduce feelings of anxiety and promote relaxation.

A study has shown that it is responsible for activating the relaxation response, which helps to counteract the effects of stress and promote feelings of calm and relaxation.

• Provides Anti-Inflammatory Properties

Studies also show that the vagus nerve reduces inflammation throughout the body due to its anti-inflammatory properties. 

Undoubtedly, inflammation plays a significant role in the development of many chronic diseases, including heart disease, diabetes, and cancer. These diseases can be prevented, and overall health can be improved by reducing inflammation caused by the vagus nerve.

• Involved in Satiety and Appetite

Additionally, the vagus nerve regulates appetite and promotes satiety. The vagus nerve regulates hunger and promotes fullness by transmitting signals from the gut to the brain. As a result, overeating can be prevented, and healthy eating habits can be promoted.

It has been shown to transmit signals from the digestive system to the brain when the body has eaten enough.

• Influences on Glucose and Insulin

Finally, the vagus nerve regulates glucose and insulin levels in the body. As a result of transmitting signals from the gut to the brain, the vagus nerve promotes healthy blood sugar levels and prevents diabetes.

One study found that vagus nerve stimulation helped patients with type 2 diabetes control their glucose levels. Another study showed that vagus nerve stimulation improved glucose control and insulin sensitivity in obese patients with impaired glucose tolerance.

How Can Vagal Tone Be Improved?

There are several techniques to stimulate the vagus nerve and improve its tone. The following are some of them:

• Humming, Singing, and Gargling

Vocal cords and throat muscles are connected via the vagus nerve. Humming, singing, and gargling activate these muscles and stimulate the vagus nerve. This increases heart rate variability and vagal tone.

• Humming

Humming is one of the easiest and most effective ways to stimulate the vagus nerve. When you hum, the vibrations stimulate the nerves in the face and neck, which in turn activate the vagus nerve. 

Study results indicated that humming increased heart rate variability, an indicator of vagal tone. Humming for just five minutes a day can improve vagal tone and promote relaxation and calmness.

• Singing

Singing is another effective way to stimulate the vagus nerve. When you sing, you breathe deeply and use your diaphragm, which activates the vagus nerve. Singing also stimulates the release of endorphins, which are natural painkillers and mood boosters. 

• Gargling

Another simple yet effective technique for stimulating the vagus nerve is gargling with water. Your vagus nerve and the muscles in your throat are activated when you gargle. A study found that gargling improved mood and heart rate variability in healthy individuals, increasing vagal tone.

• Laughter

Laughter also enhances vagus nerve health. Laughing increases oxygen flow to the brain and stimulates endorphin release, which activates the vagus nerve. Aside from reducing cortisol levels, laughter also reduces inflammation and stress. 

Study results showed laughter improved mood, increased vagal tone, and increased heart rate variability.

• Deep Breathing

Deep breathing stimulates the vagus nerve in a simple yet powerful way. Vagus nerve activation reduces anxiety and increases parasympathetic activity.

In general, people breathe about ten to fourteen times a minute. By taking six breaths in a minute, you can relieve stress. Inhale deeply through your diaphragm. You should feel your stomach expand outward when you do this. Exhale slowly and deeply. Reaching a state of relaxation involves stimulating the vagus nerve.

Additional Techniques

There are several other techniques to stimulate the vagus nerve, including:

• Religious and Spiritual Practices

Research suggests that engaging in religious and spiritual practices can increase vagal tone, which benefits overall health and well-being. There is a possibility that this is due to the fact that these practices often involve techniques involving meditation, deep breathing, and prayer, all of which are showing to stimulate the vagus nerve.

For example, one study found that practicing Muslim prayer and Quranic recitation is associated with increased vagal tone, which may reduce stress and improve overall health. The researchers also suggest that this could be a potential mechanism for the health benefits associates with religious and spiritual practices.

In addition, many religious and spiritual practices involve social support, which can also benefit vagal tone. Being part of a community and feeling connect with others has been showing to improve vagal tone and reduce stress levels.

Moreover, religious and spiritual practices often involve positive emotions such as gratitude, compassion, and love, which have been link to improve vagal tone. These emotions help regulate the autonomic nervous system and promote relaxation and feelings of well-being.

• Cold Exposure

It has been shown that acute cold exposure activates the vagus nerve and stimulates cholinergic neurons. 

Furthermore, researchers have discovered that cold exposure regularly lowers sympathetic “fight or flight” activity and increases parasympathetic activity.

Next time you take a shower, try finishing it with 30 seconds of cold water. Eventually, you will be able to work for longer periods of time. It is also possible to ease yourself into it by simply splashing your face with ice-cold water.

• Probiotics

  Researchers increasingly believe gut bacteria affect vagus nerves to improve brain function.

Researchers found that animals given Lactobacillus rhamnosus showed positive changes in the GABA receptors in their brains, a reduction in stress hormones, and less depression and anxiety-like behavior.

Additionally, the vagus nerve facilitated these beneficial changes between the gut and brain. Lactobacillus rhamnosus failed to improve moods, reduce anxiety, or reduce stress in mice with the vagus nerve removed.

It has also been discovered that Bifidobacterium Longum normalizes anxiety-like behavior in mice by acting on the vagus nerve.

• Meditation

Meditation stimulates the vagus nerve, increases vagal tone, and relaxes the body.

Studies have shown that meditation increases vagal tone and positive emotions and promotes feelings of self-goodwill. In another study, meditation reduced sympathetic “fight or flight” activity and increased vagal regulation.

• Omega-3 Fatty Acids

Essential fats, such as omega-3 fatty acids, cannot be produce by your body. Fish contain these compounds, which are vital to the normal functioning of your brain and nervous system.

Additionally, omega-3 fatty acids are found to increase vagal tone and activity. According to studies, they lower heart rates and increase heart rate variability, which means they stimulate the vagus nerve. The vagal activity and parasympathetic dominance are also enhance with high fish consumption.

• Exercise

Exercise has many health benefits, including improving vagal tone. A study found that endurance athletes had higher vagal tone than sedentary individuals.

The exercise options are diverse, including walking, weightlifting, and swimming, but you must choose something you enjoy to stay motivated. 

• Massage

Research indicates that massage stimulates the vagus nerve and increases vagal activity. Massage can also stimulate the vagus nerve in several specific body areas.

Research indicates that foot massages (reflexology) reduce sympathetic responses and increase vagal modulation.

Additionally, stimulating the vagus nerve by massaging the carotid sinus near the right side of the throat can reduce seizures.

Auricular acupressure and abdominal massage have also been to stimulate the vagus nerve and increase its tone.

• Use of technology

There has been an increasing interest in stimulating the vagus nerve with technology in recent years. One such technology is the Nerva app which can stimulate the nerve. Especially useful for those with digestive issues too.

It is a general well-being tool and lifestyle tool that helps people with irritable bowel syndrome live well.

• Socializing

I have already discussed how socialization and laughter can reduce stress hormones.

Researchers found that reflecting on positive social connections improved vagal tone and increased positive emotions. Thus, I recommend spending as much time as possible with your friends and laughing with them. 

Final words

Don’t let your mind and body control you. You have the power to direct them.

Your mood, well-being, and resilience can be improve by stimulating the vagus nerve, which tells your body it’s time to relax and de-stress.

You can overcome anxiety, depression, gut problems, and overall health by increasing your vagal tone.

Overall, I hope that you will be able to implement some of these steps into your daily life and live more optimally as a result.