Mounting evidence shows that there are actions we can take to reduce our stress and anxiety response in times of uncertainty.
With a few simple techniques, we can assist our vagus nerve to bring our minds and bodies back into a state of calm.
A vital part of our nervous system, the vagus nerve runs from the brain to the colon and is one of the largest nerves in our body.
As it carries signals to and from the brain, the digestive system and other organs, it has a fundamental impact on our mental and physical health.
Toning the vagus nerve
Vagal tone measures the health of your vagus nerve, as somatic therapist Anna Ferguson elaborates on in The Vagus Nerve Reset.
“Your vagal tone is a reflection of the state of your nervous system, which includes everything from how well your heart rate and breathing are regulated to how much you feel calm or stressed.”
Ferguson adds, “High vagal tone is associated with a happy, healthy, and optimally functioning vagus nerve. This helps us feel relaxed and calm in the face of stress, lowers our heart rate when we’re feeling threatened or nervous, and regulates our breathing so we can think clearly during stressful moments.”
It’s also hopeful to know that vagal tone is not a permanent state and there are many ways to improve it. “You can tone your vagus nerve in the same way that you might tone a muscle through repetitive exercise. The more your vagal tone improves, the more regulated you will feel,” explains yoga and breathwork instructor Annalisa Gardiner.
One of the most effective ways to tone our vagus nerve is by using our breath. Gardiner says, “You can start by consciously making your exhale longer than your inhale when you start to feel stressed.”
Other strategies Gardiner mentions are hot and cold therapy, singing and humming, plus meditating and exercise.
See some simple strategies to tone your vagus nerve below:
MUDRA OF WISDOM
Mudras are specific hand gestures commonly used in seated yoga and meditation exercises. The mudra pictured here is known as Jnana mudra, the mudra of wisdom. Join the tip of the index finger against the tip of the thumb and let the other three fingers extend gently away. If seated, rest the back of the hands onto the thighs with the palms facing upwards.
SEATED TWIST
With the vagus nerve travelling from the brain stem through the neck, lungs, heart, diaphragm and stomach, twisting yoga poses like this seated twist pose may be of benefit. This pose is not recommended if you are pregnant. Length in the spine is the priority in this pose, rather than how far you can twist, so focus on elongating the spine and twisting upward.
ALTERNATE NOSTRIL BREATHING
A yogic breath control practice, Alternate Nostril Breathing can be done at any time to calm the mind. Simply sit comfortably with your eyes closed. Bring your hand up to your nose and gently close one nostril, and make an inhalation and exhalation. Then change sides and repeat. Continue alternating between the nostrils, doing breaths on both sides.
TREE POSE (VRKSASANA)
This classic yoga pose helps you feel centred, steady and grounded while also improving strength and balance. If you are new to yoga, keep your eyes open, gazing at one spot to help you stay balanced. Make sure you don’t put your foot on your knee: it should be kept either above or below the knee to protect the standing leg.
SINGING AND HUMMING
The muscles of the vocal cords are innervated by the vagus nerve, which is why someone with a lesion in the laryngeal portion of the vagus nerve may have a hoarse voice or difficulty swallowing. Singing or humming is said to help stimulate the vagus nerve. According to research out of Southern Medical University in China, singing can cause changes in neurotransmitters and hormones, including the upregulation of oxytocin and endorphins, which improves immune function and increases happiness.
COLD WATER THERAPY
From cold showers to ice baths, cold water has been shown to have a positive effect on mental and physical health. Used by athletes for recovery, cold water can reduce inflammation and cortisol levels. Lifestyle Medicine Research Lead Maya Shetty from Stanford University says for people wanting a quick mood boost, daily cold water face immersions and occasional full-body plunges may be beneficial. For long-lasting benefits such as lowered cortisol levels, enhanced mood regulation and increased resilience to stress, consistent full-body cold water immersion, such as in an ice bath, cold shower or open water, may be good.
