Health: 5 Tips To Stimulate The Vagus Nerve
The vagus nerve, also called the vagus nerve, is best known for causing the famous vagal discomfort. But did you know that this nerve is also the longest in the body and that it acts like an invisible conductor on many organs? It regulates our breathing, our heartbeat, our digestion and the secretion of hormones. We suggest you discover its role, often misunderstood, as well as 5 tips to stimulate the vagus nerve.
What is its route?
The vagus nerve runs from either side of the base of the brain through the body to the colon.
It has many branches that pass through the heart, lungs, kidneys, stomach, intestine, liver and spleen.
These branches innervate almost all of our internal organs. This is why we sometimes have strong intestinal or gastric reactions or palpitations when experiencing intense emotion...
It is through this nerve that 80% of the information exchanged between our brain and our organs transits.
What is it for?
The vagus nerve is a transmission cable that works both ways:
- it gathers information about our organs and sends it back to the brain
- it allows the brain to send back adapted orders to the organs.
This nerve is the one of the key elements of the autonomic nervous system that regulates our breathing, heartbeat, digestion and the secretion of hormones in our body, without any action of our will.
In what areas does it act?
The vagus nerve is involved in several biological processes that allow our bodies to function in a balanced manner.
It has an influence in areas as diverse as:
- Weight gain: it regulates hunger and satiety messages and helps to regulate weight and blood sugar levels
- digestion: it controls the processes of swallowing and stomach contraction as well as the production of gastric juices and the secretion of bile (all of which are essential for good digestion)
- sleep: it acts on sleep rhythms and the production of melatonin (the central hormone for regulating chronobiological rhythms)
- Nervous balance and mood: this nerve ensures the transmission of messages between the brain and the second brain that is the intestinal microbiota; it therefore has an influence on the emotional state, the inflammatory state of the body and pain.
How to stimulate it?
In stressful situations, the vagus nerve carries information from the parasympathetic system to calm the impulses created by the sympathetic system (e.g. palpitations or increased breathing).
When stress is chronic, the vagus nerve becomes exhausted in counteracting it and the body's natural balance is disrupted.
Fortunately, a few simple habits can restore balance to this system.
So here are 5 tips to adopt on a daily basis to stimulate your vagus nerve :
1- Abdominal Breathing: Practicing full, calm abdominal breathing helps to ease stress and relieve the vagus nerve. Whenever you feel stress threatening to overwhelm you, take a few minutes to place a hand at your belly button and breathe deeply by expanding your belly. You can also practice cardiac coherence using a free app.
2- physical activity: regular physical activity is a good way to recharge your entire body, including the vagus nerve.
3- relaxation: all relaxation methods are good to take to restore the balance between the sympathetic and parasympathetic system. It doesn't matter if you prefer sophrology, yoga or meditation, the main thing is to find one or more ways to decompress. Spending time with your friends also works!
4- gargling and singing: even more amazing, gargling for 30 seconds morning and night would stimulate the vagus nerve because this nerve goes down the throat! Moreover, practicing singing is an excellent way to stimulate this nerve. The simple fact of singing makes it possible to combine a respiratory exercise and a stimulation of the tissues of the pharynx and the larynx by the vibration.
5- Laughter: Along the same lines, laughter is excellent for the vagus nerve. Not only does laughing take the pressure off, but the very movement of laughing stimulates this nerve. So why not try practicing laughter yoga or simply listening to skits on the radio?
