Unlocking the Power of Your Vagus Nerve for Nervous System Regulation

Source: https://www.healthpoint.net.au/blog/vagus-nerve

If you feel like your "fight or flight" switch is stuck in the "FIGHT EVERYONE" position, you don’t need more coffee; you need to talk to your Vagus Nerve. Think of the Vagus Nerve as the CEO of your Parasympathetic Nervous System ("rest and digest" system). It’s the long, winding nerve that tells your heart to chill out and your gut to actually digest things.

When you’re chronically stressed, that CEO has gone on an unannounced leave of absence, leaving your Sympathetic Nervous System ("fight or flight") to run amok. The result? Your brain, digestive system, and musculoskeletal system are affected:

• Brain and Mental Health: The Sympathetic Nervous System increases cortisol levels, resulting in brain structure changes, "brain fog," and anxiety. It can all give you that "wired but tired" feeling that no amount of scrolling on TikTok can fix.

• Digestive System: Dysregulation of the Vagus nerve causes blood to flow away from your gut to your limbs, which leads to bloating, indigestion, and IBS-like symptoms. Constant cortisol signals can also increase the risk for insulin resistance.

• Musculoskeletal System: When dysregulated, your muscles stay partially contracted (aka tension) to protect your organs and keep you ready to fight. Tension leads to headaches and chronic neck, shoulder, and jaw pain. People also experience shallow "chest breathing" that overuses muscles in the neck and upper back.

If we only treat the muscle tension or pain without addressing the nervous system, the tension will just keep coming back. This is why it is important to work on stimulating the Vagus Nerve to help move the body into the "rest and digest" phase. Then the areas of pain and tension can be successfully resolved for good.

How to Hack Your Vagus Nerve (The "Functional" Way):

1. Exhale longer than you inhale: It’s a literal "off" switch for your heart rate.

2. Cold Exposure: This doesn't need to be a cold plunge. Splashing cold water on your face or placing an ice pack around the front and sides of your neck triggers the "diving reflex" and forces your Vagus nerve to wake up.

3. Humming: Seriously. The Vagus nerve passes right by your vocal cords. A little "OM" or your favorite shower song vibrates the nerve and tells your brain, "Hey, we’re safe."

Chronic stress isn't just in your head; it’s in your nervous system and your body. Make sure to listen to your nervous system's warning signs and act today!