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Organization: Root Health, Nutrition & Wellness
Author: Zia Work, RDN
Publish Date: 11/11/24
The vagus nerve is the longest nerve in the body, originating from each side of your ears and extending to your lower abdomen, where it ends in the GI tract. It is responsible for carrying information from the brain to the organs and vice versa; think of it as a highway for information transport. As the major parasympathetic (“rest and digest”) nerve in the body, it is responsible for many different functions including:
Digestion
Heart rate
Blood pressure
Speech
Immune response
Skin and muscle sensations
There are three main connections between organ systems and the vagus nerve that we will focus on - cardiovascular health, digestion, and immunity.
The heart has its own complex nervous system, but uses the vagus nerve to send information to the brain and vice versa. The signals received to the brain from the heart can impact decision making, creativity and emotional response. Think of a time that you have been nervous or stressed, and your heart rate is more rapid than normal - were your decisions rational or would you have made a different choice if you had been calmer and more relaxed? The vagus nerve helps to regulate blood pressure and heartbeat.
The vagal nerve plays a key role in digestion, as it helps to regulate the release of bile and stomach acids along with digestive enzymes. It also helps to move food through the digestive tract by controlling the muscle movements in the stomach and intestines. When the vagus nerve is not functioning properly, people may experience gastrointestinal symptoms such as acid reflux, IBS and delayed gastric emptying.
Lastly, the vagus nerve is an important component of the body’s immune system, aiding in inflammation regulation and immune response. It can help to send information about a potential pathogen to the brain, signaling the need for support. Stimulation of the vagus nerve is a tool that can be used to help reduce inflammation.
Stimulating the vagus nerve
Using different techniques to help stimulate the vagus nerve can help to reduce stress and calm the body. Some easy ways to do this are:
Deep breathing exercises - Try diaphragmatic breathing, breathing deeply through the nose, filling up your abdomen first and then the upper chest. Exhale slowly through your mouth. This will help the body to relax, and is a great way to de-stress. For added vagal stimulation, try humming on the exhale to increase stimulation and promote the transition from “fight or flight” to “rest and digest”.
The half salamander - Sit or stand facing forward, with your hands intertwined behind your head. Without moving your head, shift your eyes to the right and then keeping your gaze still and head facing forward, tilt your head to your right shoulder. Hold for 30-60 seconds before bringing your head up and your forward. Repeat on the other side.
Make some noise - Humming, singing, laughing, or gargling can help to stimulate the vagus nerve, helping to promote relaxation. Do it before eating to aid in digestion, or sing along to your favorite song to help boost your mood.
References:
Northwell Health. (2024, July 11). What is the vagus nerve? [Video]. YouTube. https://www.youtube.com/watch?v=EVVOdfEdQl0
The vagus nerve: a key player in your health and Well-Being. (n.d.). Massachusetts General Hospital. https://www.massgeneral.org/news/article/vagus-nerve
Missimer, A. (2024). Vagus Nerve Hacks for Nutrition Professionals [Slide show; Online]. Academy of Nutrition and Dietetics. https://academy.mycrowdwisdom.com/diweb/catalog/launch/package/4/eid/14741992
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