Anna Hunt | Waking Times
At the center of our bodies resides a long, wiry nerve called the vagus nerve. It extends all the way from the brain down through the chest and beyond the stomach. In addition, it connects to all major organs, including ears, eyes, tongue, kidneys, bladder, reproductive organs, and the colon. Scientists believe that vagus nerve stimulation can affect anxiety and depression, blood pressure and heart rate, as well as the function of digestive organs including the stomach, pancreas and the gallbladder.
Role of the Vagus Nerve in the Body
Being the largest nerve in the body, the vagus nerve affects more than just the body’s physical functions. Some research indicates that a healthy vagus nerve is important to social bonding and empathy, as well as our ability to make complex decisions. Mystics believe that it is also the intersection between our conscious and unconscious minds, the physical and the subtle bodies. Therefore, the vagus nerve may be the most relevant part of our physical body that relates to our peace of mind and happiness.
Clearly, the vagus nerve plays a critical role in our bodies, hence it is also vital to our well-being. People with impaired vagal activity can suffer from depression, panic disorders, anxiety, mood swings and chronic fatigue. Physically, a vagal imbalance can result in irritable bowel syndrome, obesity, heartburn, unhealthy heart rate, and chronic inflammation.
Scientists have been conducting research on the vagus nerve to understand how it impacts our overall well-being. In their research, they found that stimulating the vagus nerve with electrical signals has the potential for reducing depression and anxiety. Scientists also found that vagus nerve stimulation can improve conditions such as epilepsy and obesity.
Vagus Nerve Stimulation Exercises
People with optimal vagal tone are resilient under stress because they can easily shift from an excited state to a relaxed state. This switches on the parasympathetic nervous system, which is responsible for rest, digestion, and fertility. As a result, these individuals often enjoy excellent digestion, optimal heart rate, and good overall health.
Unfortunately, it is not always easy for someone to switch on the parasympathetic nervous system and relax. That is because we spend so much of our time in a state of fight or flight. This state is governed by our sympathetic nervous system, which floods the body with stress hormones.
Luckily, there are plenty of natural and non-intrusive ways that you can stimulate the vagus nerve. Here are five vagus nerve stimulation exercises to help you improve your vagal tone.
1. Mindful Breathing
Long, deep breathing is the best way to activate the vagus nerve. Even though the vagus nerve is already involved in our involuntary breathing, when we do it consciously it helps to improve vagal tone. This, in turn, gives the body a chance to rejuvenate.
Here is a simple mindful breathing exercise. First, make sure to sit comfortably in a chair or on a folded blanket. Then follow this breath pattern:
- Sit upright and close the eyes.
- As you inhale, lift your collarbone and sit straighter.
- As you exhale, soften and relax.
- As you inhale, expand the sides of your rib cage.
- As you exhale, soften and relax.
- As you inhale, expand the front and back of your rib cage.
- As you exhale, soften and relax.
- Repeat for 5-10 minutes.
In addition to mindful breathing, restorative yoga is an ideal way to stimulate the vagus nerve, as it incorporates both the breath and relaxing postures. Here are three beneficial restorative postures.
2. Supported Forward Fold (Paschimottanasana)
Sit with legs extended straight, and fold forward over legs. Keep neck and shoulders relaxed. Make sure to support the torso/arms/head with a chair, bolsters or pillows. If the low back is not comfortable, sit on a pillow or a folded blanket. Hold for 10-15 minutes, breathing mindfully.
3. Supported Bridge (Setu Bandha Sarvangasana)
Lay flat on the ground with legs bent. Place feet flat on the ground, hips’ width apart. Lift hips, and place a block (or large book) under the low back/pelvis. Rest back down onto the block. Hold for 10-15 minutes, breathing mindfully.
Read the rest of the article here.
