What is the vagus nerve? Are there really exercises to stimulate it that help reduce stress?

In social networks and in the wellness circles we talk a lot about the vagus nerve. Actually, we have two lazy nerves – one on the left and one on the right – and their optimal functioning is essential to good physical and mental health.

A lot social media posts describe ways to reset the vagus nerves to reduce stress and increase calm. These mainly focus on yoga, meditation, deep breathing and cold baths.

But the vagus nerve they also influence why socializing, sex, and sports are good for our health and well-being.

The sympathetic nervous system produces our fight or flight response to perceived threats. The vagus nerve is part of the parasympathetic nervous system, which does the opposite: rest, digest, and restore.

The sympathetic nervous system increases heart and respiratory rate, slows digestion and reduces immune response. Stimulation of this nerve reduces heart rate, promotes healthy digestion and metabolism, increases blood flow to organs and reduces inflammation .

It is healthy to activate our sympathetic nervous system during exercise and short term stress. But continuous stimulation of the sympathetic nervous system is not healthy.

The parasympathetic nervous system via the vagus nerve it is the counterweight to our stress response. It makes us calmer, more relaxed and sociable.

There vasovagal response it is an overreaction of the vagus nerve to counteract stress. It happens when an excessive drop in blood pressure and heart rate causes dizziness or fainting.

Wave It means to wander in Latin and is where the words vagabond, wanderer and wanderer come from. The name reflects the long path and many ramifications of our vagus nerve. These are the tenth cranial nerves THE the longest of the 12 pairs of cranial nerves that connect the brainstem and the body.

The vagus nerves run through the neck where they are. 5mm in diameter . They travel through the thoracic (chest) cavity and send branches to the heart and lungs, then pass through the diaphragm to supply most of the abdominal organs.

We mostly hear about the effects of this nerve on our organs, such as slowing our heart rate. . However, about 80% of the vagus nerve fibers They carry information from the organs to our brain. It is part of the bidirectional gut-brain axis . This can explain THE “Butterflies in the Stomach” when you feel nervous and why gastrointestinal problems can cause anxiety and depression.

It is not possible measure directly vagal tone (the level of nerve activity). Instead, heart rate variability is used as a surrogate measure of vagus nerve activity. These are slight differences in heart rate between beats that occur naturally and are related to breathing. When you inhale, your heart rate increases. When you exhale slowly, it slows down.

Vagus nerve stimulation decreases heart rate but increases heart rate variability. Both are healthy as they indicate increased parasympathetic activation and decreased sympathetic activation . A lower heart rate indicates that the heart is working efficiently. Higher heart rate variability suggests the body is more relaxed.

A lot portable devices they measure heart rate and its variability and can be a useful way to monitor vagal tone.

yoga practice And slow diaphragmatic breathing with a long exhale, stimulate the vagus nerve directly or by relaxation . Immersion in cold water on the face or neck stimulates the vagus nerves through a cutaneous nerve reflex .

Sing and um this can increase our vagal tone because the vagus nerve innervates our larynx (voice box).

There are also claims that simple eye movements They can restore the vagus nerve. This has not been scientifically proven. But there is a oculocardiac reflex in which the activation of the eye muscles stimulates the vagus nerve. Pressure on the eyes also stimulates this reflex. Maybe that’s why a natural reaction when we feel stressed is to close our eyes.

craniosacral therapy It is a form of osteopathy that involves gentle touch and movement around the base of the skull and the sacrum. It has been shown that this lowers cortisol And increases parasympathetic activity .

carotid sinus massage it can also be used clinically to increase vagus nerve activation and reduce elevated heart rate. A light massage of the carotid artery in the neck stimulates blood pressure receptors , which causes reflex activation of the vagus nerves to reduce heart rate. This should only be done by a doctor or with the advice of a professional, for 5-10 seconds and never on both sides at the same time, which can lead to fainting.

The polyvagal theory suggests that positive social communication and a sense of security increase vagus nerve activity. This promotes healthy growth and restorative activities in our body and increases positive emotions .

The vagus nerve plays a role in social communication as it relates to our facial expressions and voice. smile and that they smile at us can stimulate this nerve.

Sport and sex are associates with a strong activation of the sympathetic nervous system. When intimacy or competitive sport takes place in a safe, social, and supportive environment, the vagus nerve is also stimulated. Have a short-term stress response followed by the counterbalancing recuperative effects of a healthy vagus nerve.

Slow down with others like lying next to a friend on a picnic blanket and looking at the clouds also stimulates him. It’s a surefire way to reduce our energy and rest needs, while staying socially connected.

Whether through mindfulness, rapid breathing, sports, sex, or simply smiling, increasing vagal tone is important for health and well-being. There is a lot of advertising online and some may be overdone. But the reduction in stress and increased relaxation are safe for everyone and have positive effects on our bodies and brains.

* Therese Larkin Associate Professor of Medical Sciences, University of Wollongong