Harnessing the Power Within:
Understanding the Importance of
Vagus Nerve Stimulation for Optimal Health and Well-being
The Power Within!
In our quest for improved health and well-being, we often overlook the power of our own bodies to heal. One remarkable part of our nervous system, the vagus nerve, plays a pivotal role in regulating our bodily functions and promoting overall wellness. Understanding the significance of vagus nerve tone and stimulation can provide valuable insights into enhancing our physical and emotional well-being.
The Autonomic Nervous System and the Vagus Nerve:
Our bodies are equipped with a sophisticated system that governs involuntary functions such as heartbeat, digestion, and breathing. This regulatory system is known as the autonomic nervous system (ANS). The ANS is divided into two branches: the sympathetic and the parasympathetic nervous systems. While the sympathetic system prepares our body for challenges and stress (commonly known as “fight or flight” response), the parasympathetic system calms us down, promoting relaxation and restoration.
At the core of the parasympathetic system lies the remarkable vagus nerve. Often referred to as the “wandering nerve” due to its extensive reach throughout the body, the vagus nerve acts as a vital communicator between the brain and various organs, such as the heart, lungs, digestive tract, and more. It serves as a conductor of the parasympathetic system, helping to regulate important bodily functions and promoting a state of overall balance and well-being.
Polyvagal Theory
‘Polyvagal Theory’ was developed by Dr Stephen Porges in the 1990s. This explanation describes how the parasympathetic portion of the ANS can be further subdivided into the VENTRAL and DORSAL vagal systems. When the ventral vagus is activated, we are in a state of healthy connection; our cells and organs are able to function optimally, bloodflow is focused on non-vital organs, in order to achieve homestasis (balance) in the body. Dr Porges also described how the ventral vagal state is where we are at our most ‘relational’ and engaged with others in healthy social connection.
In healthy balance, we will move from the ventral vagal state into a sympathetic state, when required (e.g. during intense exercise, or when a stressor requires us to act immediately), then quite quickly back into the ventral vagal state (see the undulating line on Poly vagal states diagram). However, under chronic stress, or following trauma (of any kind; physical, mental or emotional), we may get ‘stuck’ in the high-adrenaline, ‘stressful’ sympathetic state. Then, in some circumstances, if the stress continues, we may be pushed into the dorsal vagal state. When the dorsal vagus nerve is activated, this is a state of emergency in the body; it is the ‘freeze’ aspect of the ‘fight, flight or freeze’ response to stress, which you may have heard of.
Dorsal Vagal State
Even though it’s a parasympathetic state, the dorsal vagal is very different from the ventral vagal. When in the dorsal vagal state, our cells and bodies are overwhelmed and shutting down in many ways. The experience is usually that of extreme fatigue, exhaustion and immobility. There is a reduced immune response and difficulties with cognition and communication. Our ability to connect with others in a meaningful way is severely impacted and quality of life can be hugely affected.
Many individuals diagnosed with Chronic Fatigue Syndrome (CFS), Myalgic Encephalomyelitis (ME), Post Viral Fatigue Syndrome (PVFS), Long Covid, Tension Myositis Syndrome (TMS) and similar conditions are ‘stuck’ in the dorsal vagal state (and often the sympathetic state too…) A key part of recovery is ‘deactivating’ the nervous system, to get back to the ventral vagal state. However, in doing so (with techniques like those described below, or therapies such as Activated Oxygen), the individual must ‘pass through’ the sympathetic state (usually appropriately quickly), and this process can bring its own challenges on the healing journey.
Stimulating the Ventral Vagus Nerve:
There are many, straightforward techniques, that one can utilise, to stimulate the ventral vagus nerve and activate the parasympathetic nervous system. For a comprehensive collection of Vagus Nerve Techniques, click the download link below. In terms of the most simple and popular methods of vagus nerve stimulation:
1. Belly Breathing with ‘the Physiological Sigh’. One of the simplest and most effective ways to stimulate the vagus nerve is through deep, diaphragmatic (belly) breathing. By taking slow, intentional breaths that fully engage our diaphragm, we activate the relaxation response, reducing stress and promoting the parasympathetic system activation. By adding an extra, short, inhale at the end of your in-breath, then exhaling slowly through your mouth, you further activate the vagus nerve and calm your system. See video for demonstration.
2. Meditation and Mindfulness: Engaging in regular meditation or mindfulness practices can also have a positive impact on vagus nerve tone. These practices help calm the mind and reduce mental and emotional stress, which in turn promotes vagal activation and enhances overall well-being. Find a quiet space, focus on your breath or an object, and allow yourself to be fully present in the moment.
Are you curious to explore more ways to stimulate your vagus nerve and activate your ventral vagal parasympathetic nervous system? We have created a comprehensive guide of “20 Ways to Stimulate Your Vagus Nerve and Activate Your Parasympathetic Nervous System.” This free PDF offers practical tips and techniques that can easily be incorporated into your daily routine. Don’t miss out on this valuable resource – download it now, by clicking below, to continue your journey towards optimal health and well-being.
Click below to access your FREE Vagus Nerve pdf:
20 tried and tested, straightforward stimulation techniques that you can start implementing today.
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