The vagus nerve is the longest nerve in your body.
It connects your brain to many important organs throughout the body, including the gut (intestines, stomach), heart and lungs. The vagus nerve is also a key part of your parasympathetic “rest and digest” nervous system. It influences your breathing, digestive function and heart rate, all of which can have a huge impact on your mental health. You’ve probably heard me mention this in class!
Vagal tone is an internal biological process that represents the activity of the vagus nerve. Increasing your vagal tone activates the parasympathetic nervous system, and having higher vagal tone means that your body can relax faster after stress. In 2010, researchers discovered a positive feedback loop between high vagal tone, positive emotions, and good physical health. In other words, the more you increase your vagal tone, the more your physical and mental health will improve, and vice versa
So what helps to tone it? Funnily enough they got it spot on thousands of years ago in the east when yoga began…
-Exercise-our modern sedentary lifestyles have made this less of a need but a “to do” as we would have been doing it anyway- gathering food, buliding, walking long distances etc. It is registered in our bodies system as a basic need.
-Meditation and deep slow breathing (Pranyama)
-Singing, humming, chanting and even gargling!
-Massage- particularly relexology/accupressure
-Socialising and laughter-pigeon noises in pigeon pose anyone?
-Cold water therapy-or exposure to varying temperatures. You may have heard of Wim Hof the ice man? But Misogi the japanese practice has been around for millennia.
-Omega 3- Walnuts even look like brains! Lots of evidence that these fatty acids support mental health and prevent cognitive decline.
-Probiotics-often found in fermented foods like sauerkraut, growing evidence supports an important connection between the brain and gut health. Both Ayurveda (indian healing) and TCM-tradtional Chinese medicine include probiotics as a source of health and healing.
I hope you’ve found my little science lesson useful! As you can see many of the things we do in class promote vagal nerve toning-take this as a reminder perhaps to turn to radio up when a good track next comes on and belt it out!