The vagus nerve, also known as the tenth cranial nerve, is one of the most vital nerves in the body. Its name, ‘vagus’, comes from the Latin word for ‘wandering’. This is apt, as the vagus nerve is the longest cranial nerve, extending from the brain stem to the abdomen, passing through various organs including the heart, lungs, and digestive tract, thereby ‘wandering’ through the body.
The vagus nerve is a major component of the autonomic nervous system, which oversees many of the body’s unconscious functions. More specifically, it’s a part of the parasympathetic nervous system, often referred to as the ‘rest and digest’ system.
Functions of the Vagus Nerve
The vagus nerve is responsible for various sensory, motor, and secretory functions. It’s the primary nerve for the parasympathetic division of the autonomic nervous system, which helps to manage and regulate many of the body’s functions, including:
Heart Rate: It slows the heart rate when the body is in a relaxed state.
Breathing: It controls the muscles responsible for breathing, allowing the body to relax and reduce its breathing rate.
Digestive System: It stimulates the muscles that move food through the stomach and intestines and stimulates the production of digestive juices, promoting digestion.
Inflammation Control: Through its anti-inflammatory properties, it controls inflammation in the body.
Mood Regulation: It sends sensory information to the brain from the gut microbiome, which can influence mood and affect.
The vagus nerve also plays a crucial role in the ‘gut-brain axis’, the biochemical signaling between the gastrointestinal tract and the nervous system.
Given its vast influence over the body’s functions, the health of the vagus nerve is extremely valuable.
Vagus Nerve Stimulation: This is a therapy used to treat a variety of conditions, including depression and epilepsy. This involves delivering electrical impulses to the vagus nerve.
Deep Breathing Exercises: Controlled, deep breathing can stimulate the vagus nerve, promoting relaxation and reducing stress. Techniques like ‘box breathing’ or ‘4-7-8 breathing’ can be particularly helpful.
Cold Exposure: Brief exposure to cold (like a cold shower) can activate the vagus nerve and promote parasympathetic activity. I like to keep a reusable rice pack in the freezer. It's there if I ever need to reset and regulate my vagus nerve.
Singing, Chanting, and Gargling: These activities can stimulate the muscles in the back of the throat that are connected to the vagus nerve.
Probiotics: A healthy gut microbiome can influence the vagus nerve. Probiotics and a gut-healthy diet can support the gut-brain connection mediated by the vagus nerve.