[vc_row][vc_column][vc_column_text]We train plenty—from our glutes and our triceps to our toddlers and our pups. And yet, how many of us have intentionally set out to train and tone our vagus nerve?
Things are on the cusp of changing—at least in this regard.
The vagus nerve—the lengthiest and most nuanced cranial nerve in the human body—is garnering more and more time in the limelight for the spectacular advantages a
strong one offers. And with vagus nerve training videos dominating social media, and stimulating devices flying off the shelves, chances are high that nurturing your vagus nerve might one day be deemed as vital as maintaining your ideal weight and donning daily
sunscreen.
But what is the vagus nerve, exactly—and what are its implications? Moreover, how can you train your vagus nerve for optimal physical and mental health? Let’s wander through it.
What is the vagus nerve—and what does it affect?
The “vagus nerve” may have earned dozens of hashtags (and millions of views), but it’s actually a misnomer: the 10
th cranial nerve is composed of
two nerve bundles that are generally categorized as the right and left vagus nerves.
Running from the bottom part of the brainstem to the large intestine, these fibers (and there are thousands of them) comprise approximately
75% of the parasympathetic nervous system (PSNS)—the “calmer” part of the autonomic nervous system (ANS) that’s famous for its capacity to prompt rest and digestion.
This is precisely where the power of stimulating the vagus nerve comes into play. Latin for “wandering,” this uber-complex, bidirectional throughway impacts nearly every organ on its path, including the lungs, heart, spleen, diaphragm and gastrointestinal tract. These fibers continually submit a stream of signals back to the brain and influence several key bodily functions, like:
- Respiration rate
- Blood pressure
- Reflex functions, such as sneezing, coughing, sweating, and swallowing
- Immunity
- Taste
- Sensations like pain and temperature
- Voice and speech
- Cardiovascular activity
Newer studies reveal that the vagal network not only has a hand in these “automatic,” unconscious responses but also
plays a pivotal role in memory, cognition and emotion.
Furthermore, emerging research suggests a profound link between
the vagus nerve and the gut-brain axis—an intricate network that connects the enteric and central nervous systems and plays an imperative role in mood, digestion and overall wellness. The vagus nerve, in many ways, keeps these activities in check and operating smoothly, while also serving as a tool in identifying and controlling systemic inflammation.
Above all, though, the vagus nerve acts as the switch between the sympathetic and parasympathetic nervous systems by triggering the release of the neurotransmitter, acetylcholine. This can guide you back into a more grounded state after a period of distress by offering
anti-inflammatory benefits and moderating your heart rate variability (HRV)—a measurement of the minute fluctuations in your pulse.
What impairs the vagus nerve and its activities?
Vagal nerve damage occurs for two primary reasons:
Stress and
inflammation.
Stress is ultimately inevitable, namely because your brain and body cannot identify what constitutes
positive stress—like the excitement surrounding an upcoming vacation or a job promotion—and
negative stress, such as a disagreement with your partner or car trouble.
While some bite-your-fingernails stress may benefit you—in that it can compel you to meet a deadline or escape a dangerous situation—
chronic stress may hinder the vagus nerve’s ability to return you to a state of calm. What’s more, ongoing stress may heighten your vulnerability to a host of health problems, including:
- Depression
- Anxiety
- High blood pressure
- Heart problems
- Gastrointestinal issues
- Unintentional weight gain
As for inflammation? It can be caused by a host of reasons, such as a previous infection, (including
Covid) and prolonged stress (notice a theme here?). Ultimately, inflammation can wreak major havoc on the body and result in what’s known as “vagus insufficiency.”
What are the benefits of resetting your vagus nerve?
The vagus nerve may seem like a hot topic, but research on it began in the 1800s, when American neurologist James Corning began examining if “provoking” it could aid individuals with epilepsy. In the centuries since, a mounting body of evidence suggests that invigorating this information superhighway might have a positive effect on those with clinical depression, bipolar depression,
post-traumatic stress disorder (PTSD), obesity, and inflammatory conditions such as rheumatoid arthritis, diabetes and, yes, epilepsy.
Specifically, toning the vagus nerve may enhance your body’s ability to bounce back from stress and bolster your:
- Mood
- Motivation
- Resilience
- Empathy and compassion
- Immune responses
Further, neuroscientist, psychologist, and author of the seminal work,
The Polyvagal Theory, Stephen Porges, posits that vitalizing the vagus nerve can increase feelings of love and affection. This may, in turn, result in stronger, more secure relationships—with your partner and family members, as well as with humans as a whole. This is also due to the fact that the vagus nerve helps pull you out of fight-or-flight mode, where snappy reactions and less-than-savory behaviors stem.
In sum, those with a healthy vagal tone may have the facility to navigate gut and inflammation issues
and lead a more tranquil and fulfilling existence.
How can you tone your vagus nerve?
Pillow mists, vibrating bracelets, vagus nerve massage oils—there are dozens of aids surfacing in the health and wellness space to revive your vagus nerve and relish the sense of peace it may provide, to say nothing of implantable medical devices (which are chiefly used to treat epilepsy and depression).
Yet, you don’t need to bust out your wallet to energize this nerve and reap the rewards of doing so. Instead, consider these easy-to-adapt lifestyle changes:
Practice deep, slow breathing
Deep, slow breathing—or what the medical community has dubbed DBS—can have a tremendous effect on your vagus nerve and, thus, your faculty to recover from physical and psychological stress.
It isn’t necessary to download the latest breathing app or enroll in a pranayama class, either:
a simple, five-minute deep breathing session has been shown to restore equilibrium in the ANS, particularly in older adults. Set the timer on your phone, close your eyes and aim to extend your exhales as you watch your diaphragm rise and fall.
Unroll your mat
Whether you opt for a fast-paced vinyasa class that weaves in essential stretches or a slow, restorative session, yoga rouses the parasympathetic nervous system and urges you out of the desire to flee or fly off the handle. Also fantastic?
Yoga (and other forms of exercise) fosters gastric motility by galvanizing the vagus nerve.
If possible, search for a class that starts and/or concludes with chanting OM: A recent study featured in the
International Journal of Yoga found that
five minutes of this classic practice can amplify the effects of the parasympathetic nervous system. How? By upping heartrate variability.
Not much of a yogi? Tai chi and other forms of mindful, contemplative movement may have the same effect.
Tap into aerobic exercise
To tone your vagus nerve, you might also want to consider pairing ancient Eastern exercises like yoga with a modern
HIIT class: While older research suggested that vigorous exercise ignited the very flight or fight response the vagus nerve strives to counteract, more recent data demonstrates that exercise that leans toward the intense side
magnifies vagal nerve activity and may result in a lower resting heart rate—one of the keys to maintaining equanimity in times of duress, and one of the biggest markers of health and longevity.
Reach for supplements and herbs
A handful of herbs and supplements may impact your nervous system—and, consequently, benefit the vagus nerve. This is especially true of stress-busting ashwagandha and probiotics, which can support the functions of the gut-brain axis and encourage the production of critical neurotransmitters, including that oh-so-important acetylcholine.
†
Fine-tune your diet
A diet filled with elevated amounts of carbs and fat may do more than keep you from maintaining your ideal weight: Excessive consumption of
high-glycemic foods, as well as eats brimming with trans and saturated fat, may erode your vagal tone. Adopting a diet that’s in stride with
Mediterranean dining, however (think: fresh fish,
olive oil, vegetables, fruits and
nuts) may bolster your vagus nerve’s inner workings.
In particular, seek out foods that are high in tryptophan: research indicates that the amino acid found in turkey, pumpkin seeds and more may smooth the communication channel between your brain and gut through the vagal byway.
Chill out
If you’re keen on feeling more present and levelheaded in general, jump into the cold-water craze—literally. Whether you
plunge into a cold pool or apply an ice pack to your shoulders and neck, research shows that a jolt of cold
promotes cardiac-vagal activity and improves heartrate variability. Known as the “diving reflex,” cold exposure elicits blood flow to the brain and inspires calm.
The bottom line? All of these exercises to enliven vagal activity force you to take a moment to yourself and become more mindful and present—the very state of being you want to be in when life lobs one of its notorious curveballs in your direction.
†These statements have not been approved by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent disease.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_text_separator title="Featured Products" border_width="2"][vc_row_inner equal_height="yes" content_placement="middle" gap="35"][vc_column_inner width="1/3"][vc_single_image image="172277" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1705532197081{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/force-factor-amazing-ashwa"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="172278" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1705532218651{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/herb-pharm-holy-basil-anxiety-soother"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="172279" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1705532236439{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/nervive-nerve-health"][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row]
