The vagus nerve is a crucial component of the parasympathetic nervous system, responsible for the body’s “rest and digest” response. It plays a fundamental role in developing emotional resilience by activating your nervous system’s calming response after a stressful situation. It runs from the brain down through the neck and passes around several organs, including the digestive system, heart, and lungs.
Vagal tone, the level of activity in the vagus nerve, plays a key role in activating the parasympathetic nervous system. Higher vagal tone is associated with better bodily functions, such as improved blood sugar regulation, reduced risk of cardiovascular disease, lower blood pressure, improved digestion, and fewer migraines. Moreover, higher vagal tone is linked to better mood, less anxiety, and greater stress resilience.
On the other hand, low vagal tone is associated with many health issues, including cardiovascular conditions, strokes, depression, diabetes, chronic fatigue syndrome, cognitive impairment, and higher rates of inflammatory conditions such as autoimmune diseases. Fortunately, vagal tone can be improved through regular practice. Here are some helpful techniques.
Slow rhythmic breathing helps regain a sense of calm. Sit comfortably in a quiet space, with your back straight but not rigid, and your feet flat on the ground. Place one hand on your chest and the other on your abdomen. Take a deep breath in, filling your abdomen with air first and then your chest. Hold for a count of three and exhale slowly, allowing your chest to deflate first and then your abdomen. Repeat this process, focusing on your breath and making sure to inhale and exhale deeply and slowly, for a few minutes or until you feel calm and relaxed. Remember, exhale for longer than you inhale.
Humming is another great technique. Sit or stand in a comfortable position, close your eyes, and take a few deep breaths. Then, start humming a simple tune or sound, such as “mmmm,” and feel the vibration in your chest and throat. Try to keep the hum going for several seconds or longer, then pause to take a deep breath and repeat the humming for another cycle. You can experiment with different tones and pitches to find what feels most comfortable and soothing for you. Humming for a few minutes can help stimulate and tone the vagus nerve, promoting relaxation and reducing stress levels.
Stretching gently can enhance the activity of the vagus nerve. To perform this exercise, you’ll require a mat or a blanket to lie on. Sit with your legs extended straight in front of you and lift your arms overhead. Next, reach toward your toes and slowly bend forward as far as you can manage without experiencing any discomfort he stretch should be slightly challenging but not unbearable. Take deep breaths for 30 seconds to a minute while holding the pose.
Last but not least, immerse your face in cold water. Fill a sink with cold water. Cup your hands under the tap and splash cold water onto your face, or dip a clean washcloth into the cold water and apply it to your face. Make sure to cover your forehead, cheeks, and chin, and take a few deep breaths as you feel the cool sensation of the water on your skin. You can repeat this process a few times, or until you feel refreshed and invigorated. Washing your face with cold water can stimulate the vagus nerve, helping to reduce stress and improve overall well-being.
While genetics may play a role in vagal tone, these practices can still make a significant impact on improving overall health and well-being.
By Ampara Bouwens
Ampara is an experienced Clinical Psychologist with over 19 years of experience, providing mental health services in private, governmental, and corporate sectors. She specializes in complex trauma, personality disorders, and other severe disorders, using a compassionate and non-judgmental approach to help clients regain control and autonomy over their lives. Since moving to New Zealand in 2016, Ampara has been running a successful private practice, offering personalised and effective treatment to individuals seeking to improve their mental health and well-being. Ampara is also the clinical lead and founder of MindGarage – a leading provider of psychological services, treatment, and assessment, with a team of skilled therapists who provide high-quality, personalised treatment via the same compassionate, non-judgmental approach. The MindGarage team takes a holistic approach to therapy, considering all aspects of a client’s life and offering tailor-made services to meet individual needs. MindGarage believes in empowering clients with the skills and knowledge needed to make positive changes in their lives, promoting long-term mental and emotional health.
Visit Ampara online: https://amparabouwens.co.nz/