Understanding the Vagus Nerve & Healing my Nervous System

“The Vagus Nerve is what controls this rest and digest (PNS), so it’s very important to tend to the health of the Vagus Nerve in everyday living. We need things like kindness, rest, healthy touch, low-stress environments, healthy whole foods, and fresh air to help activate the Vagus Nerve so that it communicates with the rest of the entire body that we are safe enough to perform it’s healing functions— like processing strong emotions and digesting foods.”

In our recent blog about Nourishing Your Mind, we discussed how the mind and the gut play an integral role in supportive healing in the body. You can read all about that here.

The brain and the gut are connected by the body’s Nervous System and the entire thing is controlled by a single nerve — The Vagus Nerve. The Vagus Nerve runs from the back of your head down into your intestines. So why does this matter? Through God’s beautiful design, our bodies are constantly scanning for safety to see that we are in a good position to process stress and also to digest food. 

Our parasympathetic nervous system or PNS (calm) is also known as the “rest and digest” state of being. We must be in this calm state in order for our bodies to best process stress and for our bodies to digest nutrients.

The Vagus Nerve is what controls this rest and digest (PNS), so it’s very important to tend to the health of the Vagus Nerve in everyday living. We need things like kindness, rest, healthy touch, low-stress environments, healthy whole foods, and fresh air to help activate the Vagus Nerve so that it communicates with the rest of the entire body that we are safe enough to perform it’s healing functions— like processing strong emotions and digesting foods.

The two most common things that interrupt the proper function of the Vagus Nerve are stress and heat. It’s important to be mindful of these things, so that the communication network is clear between the Vagus Nerve and the rest of the body— activating safety, a sense of well-being, and ultimately, healing. 

Some common signs that the vagus nerve is not functioning well:

• Nausea

• Digestive issues

• Regular fainting episodes

• Headaches

• Inability to cope with stress

• Brain fog

• Struggling with sleep

Here are some of the ways that we can activate and tone the Vagus Nerve, in order to combat everyday stressors and fully be able to enter into that PNS calm state:

• Controlled breathing or breath work

• Stress management through talk therapy

• Exposure to cold

• Cold shower or bath

• Cold plunging

• Breathing cold air

• Meditation / Prayer 

• Journaling

• Chiropractic Care / Acupuncture

• Pressure along the vagus nerve

• Humming / Buzzing
  (the Vagus Nerve runs through both the larynx and pharynx in your throat, humming creates a vibration that stimulates the nerve and can increase your vagal tone)

• Fresh air

• Positive social relationships

When we are in a state of safety, the Vagus Nerve releases oxytocin, which is our bonding/love hormone. Creating safe spaces of bonding with others at home, in the community, at church, and at therapy can be wildly impactful when it comes to communicating to the body that it is safe through the activation of the vagus nerve.

As we’ve seen, the brain-gut connection is hugely important when considering your healing protocol. Adding in a mostly whole-foods diet with different forms of emotional therapy can create a safe place for you to experience and maximize your inner healing. In fact, the vagus nerve must function well in order to have healthy digestion so if you are struggling in this area, instead of reaching for something to promote intestinal motility, try one (or more) of the things above in order to promote movement through feelings of safety.

As always, if you find yourself desiring additional support, we would love to be a safe place for you. You can read more about our incredible team of therapists here!