Why We Care About Self-Care
What is the Vagus Nerve?
The Vagus nerve is one of the twelve cranial nerves, running from the base of the brain down through the body to the abdomen. It is an integral part of our nervous system, and one that is receiving more and more attention for its role in nervous system balance and our ability to manage stress. In Latin, vagus means “wandering,” and the Vagus nerve literally wanders its way through the body, with essential roles in digestion, heart rate, and mood.
Why is the Vagus Nerve so Important?
To understand the importance of the Vagus nerve, let’s first review our nervous system. It is made up of two parts, the Sympathetic and the Parasympathetic. The Sympathetic nervous system controls the functions commonly referred to as Fight/Flight. Conversely, the Parasympathetic nervous system is responsible for our Rest/Digest functions. Ideally, these parts work in tandem and balance, allowing us to be alert and aware when necessary, and also able to experience periods of calm, safety, and connection. Problems arise when we experience imbalance, typically becoming stuck due to stress or trauma in our Sympathetic responses, with tension and anxiety running the show.
Amazingly, about 75% of the Parasympathetic nervous system is in the Vagus nerve! So if we want to strengthen our resilience, calm our bodies, activate our Parasympathetic nervous system, and improve overall balance in our nervous system health, learning to activate and tone our Vagus nerve is essential. Research has shown that having “high Vagal tone” is connected to improved ability to handle stress and to recover more quickly from stressful events.
Vagal Toning Exercises
Here are some exercises and activities you can try at home on your own. Best of all, most of these activities can be done anywhere and don’t cost a thing! You may recognize some of these as common stress management and calming tools. Others may seem unfamiliar and even unusual. Remember that the Vagus nerve wanders its way down from the brain—It’s connected to the larynx, or voice box, and can be stimulated by its vibrations.
- Singing
- Humming
- Gargling
- Self-massage of neck, throat, ears, and abdomen
Click here for a wonderful video of Vagal toning self-massage!
- Cold Exposure
- Exercise
- Deep breathing
- Gratitude
- Meditation
Try something new, have fun, and see what you notice!
As always, if you are looking for more balance in your life, and in your nervous system, the therapists at Lake Norman Family Therapy are here to help. Reach out if you have any questions or would like to schedule an appointment!
