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vegus nerve

The Vagus nerve trend – what’s it all about?

The vagus nerve is sometimes referred to as an “information superhighway”1 and some research suggests it could hold the potential to counteract stress and soothe the nervous system.

Researchers are continuing to explore the impact that stimulating the vagus nerve could have on a person’s mental health, with some psychologists and health specialists particularly excited by the potential connection. It’s time to meet (and applaud) the vagus nerve.

In this article

  • What is the vagus nerve?
  • What does the vagus nerve do?
  • A vagus nerve breathing exercise
  • Other methods that might stimulate the vagus nerve

What is the vagus nerve?

Pronounced vay-gus, the vagus nerve is an essential part of the parasympathetic nervous system – and the longest cranial nerve in the body.1

It stretches from your brainstem to your digestive system and is made up of thousands of fibres that constantly give your brain updates about your organs.

the vegus nerve

It’s not just its length that makes it intriguing though. There is evidence of scientists studying the vagus nerve in  the late 1800s, investigating whether stimulating it could be a potential treatment for epilepsy. They later discovered that a side effect of activating the nerve was an improvement in mood.1

A theory that is currently being explored is that stimulating the vagus nerve could lead to:

  • Reduced stress
  • Greater personal connections
  • Better physical health.4

What does the vagus nerve do?

Here’s a look at some of the to-do list of the vagus nerve 2 :

  1. Relaxes tension.The vagus nerve counteracts activity of the sympathetic nervous system, down-regulating our response to stress, curbing our physiologic state of alarm by moving us into a state of calm – often experienced as a ‘state of safety’.
  2. Oversees digestion – and is a main channel of connection between the brain and the gastrointestinal tract. The vagus nerve sends signals to the brain based on the actions of our gut bacteria – which is influenced by specific types of food. Here lays the ‘digest’ element to the vagus nerves duty to help us ‘rest and digest’.
  3. Influences inflammation. The stress response actually activates our immune system – and if stress is prolonged it can inflict damage on our organs. By playing a role in stress and its relief, the vagus nerve can help prevent inflammation.

Basically, stimulating the vagus nerve could potentially help us calm down, rest, and digest.

“The body’s stress response results from the activation of the sympathetic nervous system and is essentially the same regardless of the cause. It merely varies in intensity, duration, how easily it is activated. Being a parasympathetic nerve that influences many body functions, the vagus nerve helps dampen this response.”

A breathing exercise to potentially stimulate the vagus nerve and in turn – reduce stress

While the most common form of vagus nerve stimulation is electro stimulation (as in the case for treatment for uncontrolled epilepsy) there is some research suggesting activities like paced breathing may influence brain activity associated with stimulation of the nerve arising from the diaphragm.

I have included below, a sample of a breathing pattern aimed at stimulating, or “lighting up” the vagus nerve:

It’s all about extending the exhale to be longer than your inhale, and noticing how you feel before and after.

Close your eyes.
Notice your breathing.

Start to lengthen your inhale all the way down into your belly
(letting that vagus nerve feel that breath.)
Now lengthen the exhale too, making it longer than your inhale.

At the top of the next deep, belly inhale, pause and hold for 3. 2. 1.
Slowly and deeply exhale, again longer than your inhale.

Repeat for 10 rounds.
Notice how you feel.

Other possible techniques to activate your vagus nerve

Through understanding that numerous forms of paced breathing can impact brain electrical activity, and that this might be mediated by vagus nerve stimulation arising from the diaphragm we can look at other methods of stimulation.

Some of the positive emotional and cognitive benefits we experience through deep breathing, yoga, or aerobic exercise activities could be attributed to cardio-respiratory stimulation of the vagus nerve.

I would like to suggest some other methods, to combine regularly, and assist in managing the stress response and possibly stimulating the vagus nerve:

  • Deep tissue massage
  • Yoga
  • Heat therapy (sauna)
  • Cold exposure (ice baths)
  • Swimming
  • Gym and cardio workouts
  • Time in nature and sunshine
  • Singing and ‘omming’
  • Gargling (loudly!)

While vagus nerve stimulation could be seen as a ‘health hack’ and has certainly developed a trend recently, it’s important to understand this is ongoing research, and the specific techniques mentioned are commonly recognised as relaxation exercises, rather than vagus nerve stimulating exercises. Developing a response to stress, rather than a reaction, is a practice we should prioritise, as it will bring a balanced body and mind which will in turn, let that soul shine!

The connection between a lot of symptoms such as sleep disturbances and digestive problems and an inflamed Vagus nerve is very apparent and should be the first port of call in the process of elimination when attempted to restore balance.

I f you would like to delve into these practices in more depth and with support, please get in touch with me here, or head over to our workshops and book your self on to the Reset Workshop which is coming up in late spring!

 

Sources:

1Medical News Today – Vagus Nerve Stimulation
2Psychology Today – Vagus Nerve
3National Library of Medicine – Vagus Nerve Stimulation

Disclaimer:

This article contains general information only and does not take into account the health, personal situation or needs of any person. In conjunction with your GP or treating health care professional, please consider whether the information is suitable for you and your personal circumstances.

immune boosting yoga

Immune Boosting Yoga

 

Yoga is

99% practice & 1% theory

Yoga is not just rolling out a mat, to twist, stretch, and breathe deeply, it’s more than that. It’s a way of life; Yoga is an ancient practice that stimulates the body and releases the constraints of the mind. It brings balance to the body, regulating the system and smoothing out any dysfunction with regular practice. 

It’s also a wonderful way to stave off regular illnesses and ailments.

Yoga can help the body fight infection.

At any given time of the day or year, our bodies are vulnerable to infection by activating a multitude of viruses and bacteria. Experiencing the delights of runny noses, tickly coughs, stomach infections, and nasty bouts of the flu, winter definitely seems to be the time when they let their presence be known. This is normally due to the reduced day light. Daylight being the go to source of Vitamin D, which gives a great boost to the immune system.

Did you know that Vitamin D is actually a hormone rather than a vitamin? In fact, the final product of Vitamin D conversion in the body is considered a hormone. We can obtain Vitamin D from some foods such as oily fish, egg yolks and whole milk, however 90% of the Vitamin D we get is made by our bodies. The body makes Vitamin D from direct sunlight (particularly UV-B radiation) in the skin and the synthesis process continues in the liver and kidneys, until producing the final active form of the hormone.

Vitamin D is actually a hormone rather than a vitamin

Several different types of cells in the body, including immune cells, contain the receptor for Vitamin D, which means they can respond to Vitamin D molecules, triggering different reactions in the body. No wonder Vitamin D can affect so many aspects of health including bone health, cardiovascular health, immunity, autoimmune disease, type I diabetes, and mental health.

So, as well as soaking up as much sun as we can in the winter months with crisp winter sun walks and SAD lamps, how else can we boost our immune system?

how can we boost our immune system?

Yoga!  A regular practice can really help the body in its maintenance and fight infection. When I say Yoga, I mean the lifestyle. Yoga is much more than the poses you see in magazines on social media. It involves practice daily, both on and off the mat. A combination of asana (poses), pranayama (breathwork), meditation, and a seasonal wholefood diet, will give a great foundation for the body to build its natural immunity. 

We will share with you why:

It Helps To Keep the Respiratory System strong.

Colds, coughs, and similar infections are caused by bacteria that badly damage the upper respiratory system. If your immune system is not strong enough bring back balance, the bacteria can penetrate into the lungs and lead to pneumonia or bronchitis. Yoga is indeed the main tool for maintaining the health of our respiratory system. What’s more? Regularly practice of pranayama (breathing exercises) and asanas (yoga postures) conditions the respiratory tract and boosts the effectiveness of the lungs.

It Reduces the Stress Levels Naturally

A person who’s under stress is more likely to catch a cold or a fever when viruses invade the nasal passage. Also, the stress and anxiety seem to worsen or lift the risk of infirmities such as depression, gastrointestinal problems, heart disease, diabetes, obesity, Alzheimer’s disease, and asthma. To put it otherwise, yoga helps lower stress hormones and calms the nervous system, which is associated with the immune system.

It keeps Muscles and Joints in A Great Working Order

Whatever is your age, the joint and muscular pain doesn’t seem to discriminate, although the chance of it increasing as you approach middle age and onwards increases. This is due to the natural depletion of collagen within the body. Women experience this much earlier than men, as well as a reduction in bone density. A weak bone structure, lack of physical activity, and deficiency of essential nutrients in the diet can aggravate the situation. Moreover, Yoga asana helps to lubricate the joints with synovial fluid, stabilises the muscles through strengthening exercises, strengthens the bones due to the impact of the muscles supporting the body is holding a posture with bodyweight,  which in turn help reduce the chance of osteopenia, arthritis, and general joint pain.

It Ensures the Optimal Functioning Of All Organs

Office jobs that require sitting for long hours and a sedentary lifestyle mean that our organs don’t get enough or adequate amount of blood flow, which in turn lead to blockages and build-up of toxins. Over time, this leads to breakdowns in the body system. If you continue Yoga on a regular basis, it can stimulate the lymphatic system, to remove the toxins from the body. In fact, there are various kinds of asana that ensure organs and glands receive fresh blood and are gently stimulated and massaged. The rise in the supply of oxygenated blood to organs ensures their optimal function. see the free yoga sequence below.

Yoga can bring many benefits to your immune system. Practice Yoga daily, even if it’s a few minutes of breath awareness or a little 5-minute sun salutation. Attempt yoga to stimulate and improve the functioning of your nervous system, digestive system, circulatory and endocrine systems. Attend a regular practice, and remember to incorporate it into your daily routine. It is such a wonderful gift!

 

Immune boosting worskhop Relax, replensish, restore

Immune Boosting yoga workshop
Sign up here

I have a wonderful workshop coming up soon. 

Do you find yourself feeling run down in autumn or winter? Do you tend to get sick often or experience low energy? Not only is autumn a time for transition, but as we ease into our new schedules, environments, or intentions, it can often be a time of illness. Yoga offers many unique tools to increase our body’s natural resilience, ease stress, and boost immunity in very tangible ways.

Join me for this special seasonal workshop to discover and practice some of the most useful yoga postures, breathing techniques, and acupressure points to not only help you avoid getting sick, but help to treat fevers, pain, and sinus congestion. You will receive practical knowledge to incorporate into your daily life as well as a written outline of a suggested yoga practice. Enjoy complimentary tea and immune-boosting aromatherapy while you practice!

Only several spots available; Preregister for £20 investment in advance to secure your space. 

I hope to see you there!

aum shanti