Have you ever come across the phrase, "Listen to your gut"?
Interestingly, there's scientific support for this piece of advice, linked to a rather obscure yet intriguing part of our nervous system known as the vagus nerve.
Recently, the vagus nerve has been gaining recognition as a quiet superstar in the health community, sparking interest in "vagal toning" practices throughout the wellness world. So, why is this nerve gaining attention, and is it time we all started giving this overlooked aspect of our body the appreciation it deserves?
What is the Vagus Nerve?
Our body consists of an intricate network of trillions of nerves, which act as electrical messengers, transmitting impulses that allow different body parts to communicate.
These impulses are responsible for initiating motor actions, like muscle movement, or sensory reactions, such as the sensations of smell or taste.
Located at the back of the brain are twelve pairs of nerves, known as cranial nerves, which facilitate information exchange between the brain and various body parts. Among these, the vagus nerve stands out as the longest, beginning in the brainstem.
It comprises a sophisticated network of fibres that extend across the body, touching vital organs like the heart, lungs, digestive system, and even reaching as far as the ears and tongue. The nerve's name comes from the Latin for "wandering," aptly describing its extensive journey through the body, linking each of these organs back to the brain.
Why is the vagus nerve so important?
The vagus nerve plays a pivotal role as the command centre for our body's stress response by managing our autonomic nervous system (ANS).
This system controls our involuntary bodily functions, including breathing, heart rate, digestion, and automatic reflexes like swallowing, coughing, and sneezing. It does so by ensuring harmony between the ANS's two components: the sympathetic nervous system, which activates the "fight or flight" response in times of stress, and the parasympathetic system, or the "rest and digest" state, which should ideally predominate but often doesn't due to various stressors.
Thus, the vagus nerve is deeply involved in how our body handles stress, specifically in how quickly we can return to a calm, parasympathetic state after stressful episodes.
The capacity to regulate stress effectively is essential for our physical and emotional equilibrium and resilience against daily pressures. Therefore, maintaining a healthy vagus nerve is key to our overall health and well-being.
Why does being in a parasympathetic state matter?
When we're in the sympathetic "fight or flight" state, our body enters survival mode, channelling its resources to prepare us for immediate action against potential threats, like escaping from danger.
This preparation involves expanding the airways in our lungs to take in more oxygen, accelerating our heart rate to speed up oxygen distribution to muscles and vital organs, dilating our pupils for better vision, and mobilising glucose for quick energy.
Consequently, the body postpones non-critical functions such as digestion, immune system activity, and the production of reproductive hormones. These adaptations are manageable in the short term, but when stress persists, the prolonged strain on our physiology can lead to serious health complications.
Issues such as inflammation, gastrointestinal disorders, anxiety, depression, sleeplessness, diabetes, high blood pressure, and heart disease may arise from the long-term effects of being in a constant state of stress.
Why is the gut-brain connection so significant?
The gut-brain connection is fundamental to understanding how our diet, gut health, and mental health are intertwined.
It explains why emotional and psychological factors can impact our gut health and vice versa. For example, stress can lead to gastrointestinal issues, while gut inflammation can affect mood and cognitive functions.
This connection highlights the importance of a healthy diet, stress management, and overall gut health for maintaining mental and emotional well-being.
What is Vagal Toning?
Vagal toning refers to various practices aimed at improving the function and tone of the vagus nerve, which plays a central role in controlling the autonomic nervous system.
This system manages the body's involuntary functions, such as heart rate, digestion, and respiratory rate. A well-toned vagus nerve promotes a shift towards the parasympathetic nervous system's "rest and digest" state, enhancing one's ability to relax and recover from stress.
Vagal toning is believed to improve physical and mental well-being by reducing stress, anxiety, and inflammation, while improving mood and sleep patterns.
Practices that contribute to vagal toning encompass a range of activities and exercises that stimulate the vagus nerve, thereby enhancing its function.
Deep and slow breathing techniques, where exhalation is longer than inhalation, are known to be effective, as they can lower the heart rate and promote relaxation. Other methods include cold exposure (such as cold showers), singing, humming, chanting, and engaging in social connection and laughter. Gentle yoga and meditation have also been shown to activate the vagus nerve, promoting a state of calmness.
The benefits of vagal toning are supported by research indicating that a higher vagal tone is associated with improved emotional regulation, reduced risk of heart diseases, and lower levels of stress and depression.
By regularly engaging in vagal toning practices, individuals may enhance their body's resilience to stress, improve their mental health, and boost their immune system. It underscores the interconnectedness of the mind and body, highlighting how physical practices can have profound impacts on emotional and psychological well-being.
"Listening to your gut" isn't just a saying - it's good science that points us to the vagus nerve, an unsung hero in our nervous system. This nerve keeps our stress in check and our body's functions like heart rate and digestion running smoothly.
Vagal toning is emerging as a key to boosting our ability to handle stress, and it's simple to do. With activities like deep breathing, we can strengthen this nerve and in turn, support our physical and mental health. Paying attention to the vagus nerve isn't just helpful; it's crucial for maintaining our well-being.
If you need some support on stress management you might be interested in my mini course on this topic - you can find out more about it here. I’ve also held several masterclasses on this topic which you may find useful. You can gain access to our Masterclass Vault which houses a vast volume of incredible conversation, insight and value here.