Stress, Relaxation and Your Vagus Nerve

Stressed out? If so, how do you relax and down regulate? Do any of your self-care practices involve stimulating the vagus nerve? If not, they should!

There are 12 cranial nerves that stem from the brain. Cranial nerve X is the vagus nerve. It’s called the wandering nerve because it travels to so many parts of the body (hypothalamus, chest diaphragm, and the intestines etc.) It wraps around your solar plexus center, and it connects your brain to your stomach, intestines, liver, gallbladder, heart and lungs.

Vagus nerve stimulation impacts our thoughts and feelings and vagal tone is crucial for healing and learning! This major nerve of the parasympathetic system must function appropriately in order to regulate inflammation, glucose, gut function, and heart rate.

Let’s connect the dots. The stress response is the same whether we are fighting off a loose dog or irritated by a problem at work. The heart rate is elevated, adrenaline is released, glucose is shuttled to our muscles (as opposed to being stored), blood vessels dilate allowing increased blood flow to our muscles (and away from our organs), to help us with any imminent threat. All this is VERY beneficial if we are in danger. However, being in a state of chronic stress maintains this physiological response and will contribute to major health problems.

According to (Benjamin et al., 2019) , “Elevated blood pressure (i.e., hypertension) is one of the leading causes of morbidity and premature mortality in the United States and worldwide. The American Heart Association's "Heart Disease and Stroke Statistics—2019 Update"

Increased blood flow for fighting off threats is a win! Increased blood flow from daily unaddressed stressors that skyrocket our blood pressure is not good. When it comes to self care, something as simple, (and not that time consuming), as deep breathing can stimulate the vagus nerve, recruit the parasympathetic nervous system and lower blood pressure.

Dr. Mark Sircus AC., OMD, DM (P) says, “Taking a deep diaphragmatic inhalation through your nose, followed by a long, slow exhalation through pursed lips, stimulates your vagus nerve, boosts your parasympathetic nervous system’s robustness, and creates an inner sense of calm.”

 He goes on to say that “The power of deep, slow "belly breathing" to counterbalance fight-or-flight stress responses is well established.” Check out this article to learn more about specific breathing tempos for optimal vagus nerve stimulation.

I recorded a lunch and learn video on this topic. Stress relief does not have to be complicated. However, it DOES need to be implemented. If we allow stress to mount up, there will be unfortunate health consequences. The presentation explains how the vagus nerve can improve blood pressure, relaxation and Heart Rate Variability (HRV). Whenever I mention HRV to people I usually get a blank stare. If you are also looking confused then this video will be enlightening in how telling your HRV score is in regards to recovery and your response to stress!