The Vagus Wonder

The vagus nerve plays a crucial role in our autonomic nervous system. When it’s well-functioning, we feel balanced and healthy. However, when it’s weakened, our overall health is significantly affected.

What exactly do the Sympathetic and Parasympathetic Systems do?

Our autonomic nervous system comprises two main components: the sympathetic and parasympathetic systems. The sympathetic system activates when we face danger or need to maintain focus and concentration. This prehistoric instinct requires energy, triggering the release of adrenaline (a stress hormone). The heart rate increases, and breathing becomes shallow. Functions non-essential to this survival mechanism, such as the immune system and digestion, are temporarily suppressed. Conversely, the parasympathetic system promotes relaxation, aids in food digestion to provide energy, and prepares us for rest.

When We’re Stressed, Our Vagus Nerve – Our Relaxation Nerve – Kicks In

“Vagari”, from Latin, means “to wander”. The vagus, our longest cranial nerve and part of the parasympathetic system, originates in the brain, travels through the neck, extends through the chest cavity, divides into left and right branches, and connects to the heart, lungs, stomach, pancreas, intestines, and more. This is the primary theory. The vagus maintains direct connections with all vital organs, regulating blood sugar, breathing, heart rate, digestive secretions, tear production, and numerous other functions.

Another significant theory is the Polyvagal Theory (Porges), which distinguishes between posterior and anterior vagal nerves. The anterior vagus responds more swiftly and is responsible for self-healing, recovery, digestion, contact, and communication. In a healthy organism, an active anterior vagus is the norm and predominant. However, when overwhelmed, the sympathetic system activates, shifting the organism into “Fight or Flight” mode. If no resolution is found, the parasympathetic system takes over, and the posterior vagus reduces all functions – the organism essentially plays dead, becomes immobile, with reduced blood pressure, dizziness, slowed pulse, and similar symptoms.

The Vagus Can Be Strong or Weak

The vagus nerve can manifest as either strong or weak. A strong vagus enables the body to recover effectively from stress, maintaining optimal heart rate, breathing, blood pressure, and digestion. Research has demonstrated positive correlations between robust vagal tone and both positive emotions and overall health. High vagal tone is associated with elevated serotonin and dopamine levels, alongside improved interpersonal relationships.

Conversely, a weak vagus is linked to inflammation, increased susceptibility to illnesses, negative emotions ranging from depression to heart attacks or strokes.

The Significance of Heart Rate Variability

Vagal tone can be measured through Heart Rate Variability (HRV). High HRV indicates high vagal tone, manifesting as a slight increase in heart rate during inhalation and a decrease during exhalation. Reduced HRV often signals diminished parasympathetic tone and frequently correlates with various illnesses. Activities that strengthen the vagus also enhance HRV, suggesting that a reduced vagus can be improved through specific interventions.

Ways to support the vagus nerve:

• Singing
• Deep breathing
• Laughter
• Yoga
• Meditation
• Sleep
• Intermittent fasting
• Massage therapy

Lesser known is the beneficial effect of cold exposure on vagal tone. When the body adapts to cold temperatures, the parasympathetic system becomes activated. Cold exposure can be achieved through cold showers, outdoor exercise in cool weather, or winter walks in snowy conditions.

Supplements that strengthen vagal tone include magnesium, silver, acacia fibre, gut bacteria, adaptogens and omega-3 fatty acids. We encourage you to explore these methods and share your experiences with us!

Excerpts from: Steiner-Ehrenberger, D. (2019). The Vagus Nerve. Live Naturally. The Magazine for Nature & Therapy. 3. pp. 6-9. Image “Functions of Sympathetic and Parasympathetic Systems” (© tudmeak, istockphoto.com).