By Brian Danziger, MA, LPCC
When it comes to mental and physical health, the vagus nerve has received a ton of attention recently, and for good reason. This nerve holds tremendous influence over the body and mind, shaping our stress response, emotional strength, and nervous system balance. Let’s take a deep dive into its essence to understand why the vagus nerve holds such importance for our mental and physical well-being as well as learn some simple practices to help utilize and improve the function of this vital nerve.
The Vagus Nerve
The vagus nerve is the longest cranial nerve in the body connecting our brain to important organs like the heart, lungs, and gut. Between 75 to 80 percent of the body’s parasympathetic nervous system (the “rest and digest” system) fibers come from the vagus nerve. Some of the main functions of the vagus nerve include facilitating communication between the brain and the gut, managing fear, lowering heart rate, and decreasing inflammation.
Vagal Tone
Vagal tone is a phrase used to express the activity or overall functioning of this nerve. It's a gauge of how well our autonomic nervous system is performing. A high vagal means you’ve got a well-polished and efficient stress response, while a low vagal tone suggests a regulation system that leads toward anxiety and dysregulation. Generally speaking, vagal tone is measured by observing one's Heart Rate Variability, or one’s heart's responsiveness to external influences and bodily needs.
The vagal nerve is the coach of the team, so when vagal tone improves, you can expect improvements in your emotional and physical wellness.
Why does vagal tone matter so much? Well, it's like the coach of a team, and the players are your emotional regulation, respiratory system, gastrointestinal system, cardiovascular system, and immune system. These systems, which are connected through the vagus nerve, play essential roles in overall health and well-being. When vagal tone improves, you can expect to experience improvements in emotional resilience, digestion, inflammation, and heart health.
Recovering From Stress
Vagal tone plays a crucial role in regulating the balance between the sympathetic and parasympathetic branches of the nervous system. Think about your body as if it were a car—your sympathetic nervous system is the accelerator, and the parasympathetic nervous system is the brakes. During stress, the sympathetic nervous system (the accelerator) can activate the "fight-or-flight" response.
While improving vagal tone doesn’t eliminate stress it allows us to have the trust in ourselves to be resilient instead of overwhelmed.
A healthy vagal tone (the brake) helps regulate this response for a more adaptable and composed reaction. Knowing that you can trust your brakes makes driving a car manageable and safe. In contrast, driving a car with an unreliable brake system feels dangerous and overwhelming. This is similar to how vagal tone affects the way we handle and recover from stress. While improving vagal tone doesn’t eliminate stress it allows us to have the trust in ourselves to be resilient instead of overwhelmed.
Attachment and Vagal Tone
In his Book “The Polyvagal Theory: Neuropsychological Foundations of Emotion, Attachment, Communication and Self Regulation,” Dr. Stephen W. Porgres suggests that positive attachment in children is associated with a high vagal tone. Thus children experience enhanced exploration, improved socialization, and a stronger ability to learn. This is similar to the concept from our last blog post on attunement—a lack of attunement has consequences like limiting/negative beliefs, nervous system dysregulation, and a myriad of negative health symptoms. Fortunately, like attachment, vagal tone is not stagnant and can be improved with practice!
Practices to Improve Vagal Tone
Belly Breathing
Lie down or sit in a comfortable position with a hand on your chest and your stomach. For 2 to 5 minutes, breathe deeply and try to expand only from your stomach.
Box Breathing
Find a comfortable position and inhale deeply for a count of 4, hold your breath for a count of 4, exhale slowly for a count of 4, and hold your breath for a count of 4 and repeat this cycle ideally for several minutes, but even a few cycles of breath can help to calm your nervous system.
Cold Exposure
Immerse your hands into a bowl of ice water for 20-30 seconds for an immediate calming effect. Repeat for 3 cycles of 20-30 seconds each.
Movement
Regular physical exercise, especially aerobic activities like running, swimming, or cycling, can also boost vagal tone.
Somatic Practices
Mind-body practices such as yoga, tai chi, and qigong combine movement, breath, and mindfulness to improve vagal tone. Doing a simple yoga flow (even for 10-15 minutes) increases vagal tone and the brain-body connection.
Meditation
Try one of various forms of meditation that improve vagal tone such as loving-kindness meditation, mindfulness meditation, and heart coherence techniques.
Humming and Singing
Activating certain muscles in the throat can improve vagal tone, so next time you hear your favorite song, sing or hum along!
If you are interested in learning more about the nervous system and want to improve your vagal tone, reach out for a free consultation!