What is the Vagus Nerve?
The Vagus Nerve (also known as cranial nerve 10) is the longest nerve in the autonomic nervous system. The autonomic nervous system is responsible for involuntary processes in the body.
The Vagus Nerve has been referred to as an “information superhighway” transporting information from our body to our brain in order to assist with relaxation or our rest-and-digest (parasympathetic) response.
The main involuntary processes the Vagus nerve is responsible for include the control of heart rate, blood pressure, breathing and digestion.
What is Polyvagal Theory?
Developed by Dr. Stephen Porges, it expands on our understanding of the autonomic (involuntary) nervous system.
The theory suggests there are three branches of the vagus nerve:
Social Engagement: Promotes safety and connection.
Fight-or-Flight: Mobilizes the body for action in perceived danger.
Shut Down: Freezes the body in extreme threat situations.
The Vagus Nerve assists the body to determine whether you are “safe”, based on the feedback being delivered from the body to the brain via the Vagus nerve, helping us respond appropriately when stimulated.
When we are stressed or have experienced trauma (ie an injury) or high levels of anxiety this can impact the Vagus nerve resulting in low “Vagal tone”. This means the vagus nerve function is sluggish and not working optimally. Now this is SUPER COMMON if you experience chronic or persistent pain. Often if you experience persistent pain your system will be in constant protective mode, fight/ flight or freeze. At Move Sports Physio & Pilates in Geelong - we want to help you move into the ventral vagal system, especially when you are active. This helps retrain your brain, nervous system, and body know you are safe to move, reducing your danger signals to your brain and helping you get back to what you love, without paying for it later.
Exercise and the Vagus Nerve:
Exercise can assist in stimulating the vagus nerve and improve Vagal tone, improving the mind-body connection can help to:
Reduce stress and anxiety
Improve mood and emotional regulation
Enhanced digestion
Better sleep quality
Regular exercise can stimulate the vagus nerve and promote relaxation. Exercise types that activate the vagus nerve include:
Deep breathing exercises (diaphragmatic breathing)
Pilates/ yoga
Balance and proprioceptive exercises
Moderate-intensity aerobic exercise (e.g., brisk walking, swimming)
Now we know if you experience persistent pain, sometimes it can be triggering or hard to MOVE. Check out some other nonmovement strategies to stimulate your vagus nerve.
What are some other ways to stimulate the Vagus Nerve?
Mindfulness practices
Improving sleep hygiene
Massage
Exposure to natural light, particularly in the mornings
Cold exposure - ie. ice baths or cold dips, splashing your face with cold water, applying a cold compress to the neck and chest or spending time outside in cold climates
Heat therapy - ie. sauna use
Social engagement with loved ones
Singing, breathwork, gargling or vocal-toning practice
Listening to music
Journaling
So why would you want to improve your Vagal Tone?
By improving your body's ability to quickly regulate to a new stimulus and feel safe quicker, your likelihood of experiencing pain, panic or anxiety can slowly become less of a whole-body experience. The more often you are in a ventral vagal state - you can also reduce how much pain you are in or the amount of stimulus (stuff ) that aggravates your pain.
Check out these articles to learn more about your brain on pain. But if you want to keep track of your habits to stimulate your vagus nerve, download this form to help track your own habits. By incorporating these practices into your daily routine, you can support your overall well-being and enhance the health of your vagus nerve. Pick one - be kind to yourself and be curious from there.
While exercise offers many benefits, if you aren't sure how to get started - shoot us an email or even come in for an assessment. This way we can complete a holistic assessment to see where you are at and ensure we nail a specific program for you, your body, and your needs.
Not only can we help increase your flexibility, strength we can really focus on your vagal tone and ensure you don't get into the boom, bust pattern of behavior and make your system more stressed.
We love to help people MOVE - email maddie@movesportsphysio.com.au if you have any questions about the Polyvagal theory.
Book with Maddie here
References:
The Vagus Nerve: "https://www.ncbi.nlm.nih.gov/books/NBK538516/" by National Institutes of Health
Polyvagal Theory: "https://www.stephenporges.com/" by Stephen W. Porges, Ph.D.
“The Vagus Nerve Reset” by Anna Ferguson
Exercise and the Vagus Nerve: "https://health.clevelandclinic.org/vagus-nerve-stimulation" by PositivePsychology.com "https://lindabishopp.co.uk/trauma" by Linda Bishopp
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