Soul Nurturing tips for the body, mind and spirit
In this fast paced, high productivity, super technicalised world we live in, there is a particular system in our body that is feeling the pinch. If you are one of those people who feels that your body is not quite keeping up, feeling fatigued, and not functioning to your fullest capacity, then these simple facts about your body may provide you with some answers and solutions to that question, ‘How can I feel better?’ It probably comes down to what your nervous system is doing. One particular neural system in the body that is super important for health is the Vagus Nerve.
Fun Facts …
The vagus nerve originates in the medulla of the brain and is also known as the 10th cranial nerve. The word vagus means ‘wanderer’ and this nerve gets its title from the fact that it wanders and extends into so many areas of the body. It reaches from the brain to the ears, tongue, neck (larynx, pharynx, esophagus) heart, lungs, stomach, pancreas, spleen, liver, gall-bladder, kidneys, ureters, bladder, reproductive organs and intestines. This important neural system involves both motor nerves to innervate these areas and sensory nerves which supply feedback from the organs.
The vagus nerve plays a major role in parasympathetic nervous system function, which supports the rest and digest types of body processes. It is sensitive to our emotional state of being and triggers visceral responses such as diarrhoea, constipation, cravings, loss of appetite or nausea with heightened emotional states. It is an interface between the psyche and the body. Diaphragm function, breathing and heart rate are all influenced by the vagus nerve in response to emotions such as nervousness and calm. The vagus nerve can also help with the mental state of ‘flow’.
Another interesting role the vagus nerve plays is in monitoring the microbiome and pathogens in the gut. It regulates inflammation, particularly in the gut, and helps with the absorption of Vitamin B12.
A 2010 study correlated that a high vagal tone (ie. activation of the nerve) has a positive effect on emotions, physical and mental health. The neurotransmitter acetylcholine is released when the vagus nerve is activated, which supports immune functions, memory and learning. Acetylcholine also has an anti-inflammatory effect.
The vagus nerve stimulates the production of oxytocin, the love and bonding hormone, and has been called the ‘nerve of compassion’ because of the warm fuzzy feeling it gives when we are hugged for example.
Problem Solving for recovering your health …
When you can identify the health problems you are having and the possible reasons for the problem, you are empowered to help yourself to health.
The vagus nerve is often involved in health problems such as:
fatigue
swallowing or vocalising issues
food sensitivity
bowel and digestive problems
weight gain or weight loss
chronic illness
anxiety and depression
inflammatory conditions such as Arthritis, Crohns disease and Ulcerative Colitis
hiccups
tinnitus
frequent urination
infertility
blood pressure and blood glucose imbalances.
When the vagus nerve is compressed, problems in the body can occur. Because the nerve passes through the front of the atlas, an incorrectly positioned atlas can impair this nerve.
It can also be affected by inflammation in the atlas or cervical vertebrae. This can cause a set of symptoms such as heartburn, vertigo, dizziness, nausea, stiff shoulders, cervical pain, headache, difficulty swallowing or a lump in the throat feeling, excessive sweating, insomnia, cold hands or feet, chronic constipation and thyroid problems.
Please note: It is best for you to see your doctor to get an accurate diagnosis for these types of issues.
Damage to the vagus nerve can occur as a result of surgical complications or trauma to the body. An example of this is crushing or laceration injuries from a car accident, or surgery to any of the digestive organs or for the treatment of laryngeal or thyroid cancer. Chronic illness such as Parkinson’s disease and viral illnesses such as HIV or Epstein Barre Virus can also damage this nerve. Smoking and excessive alcohol consumption can exacerbate vagus nerve damage.
Low vagal tone is also an imbalance to be aware of, and can occur with chronic anxiety, depression and excessive anger. Low vagal activity has been noted in newborn babies born from women who experienced these states during pregnancy. These babies also showed low levels of dopamine and serotonin.
Kinesiology Application
There are many things that we do as kinesiologists that can support and empower our client on the path to health.
Addressing highly charged emotional issues and using emotional stress release techniques is a beneficial contribution for the vagus nerve. Balancing the body can calm down the sympathetic nervous system and amygdala fight/flight kinds of responses. By helping our client to move out of these states and into more restful and calm states of being, we are supporting the parasympathetic nervous system and thus the vagus nerve.
Balancing muscles around the atlas, such as the capitus muscles, the neck flexors, upper trapezius can help. Other muscles we can assess and balance to support the vagus nerve is the diaphragm, pectoral, sacrospinalis, psoas and iliacus. Balancing the posture of the body can also be helpful. Balancing, and strengthening the abdominal muscles is also supportive for vagus nerve function.
We have techniques for balancing scar tissue from physical injury. When we address the emotions corresponding with the injury it makes for a more effective correction, so that the emotion does not continue to re-trigger the memory of the pain and trauma in the body.
Balancing the microbiome of the gut is highly important for supporting the nervous system. There may be food sensitivities that need addressing. Other specific organs and meridians may need balancing such as the stomach, pancreas, heart, lungs, gall-bladder and liver.
Home support tips
There are some simple strategies for you to support your vagus nerve function.
This includes:
Long deep breaths using the diaphragm: slowly breathe in through the nose, count to 4, hold the breath, count to 6 and breathe out through the lips with a count to 4.
Socialising and connecting with people who provide a safe space for expression, bonding and positive emotions such as compassion and gratitude
Including activities that promote a sense of relaxation, calm and slowing down.
Having adequate amounts of sleep.
Minimising stressful activities.
Practice meditation, yoga or tai chi to combat anxiety and stress.
Exposure to cold such as a 30 second cold shower or a cold towel on the face each day.
Dance and gentle exercise that stimulates the digestive organs and supports good posture.
Singing, humming, mantra songs and laughter.
Massage for the neck and feet.
Dietary changes - avoiding or reducing flours, simple carbohydrates, pastries, refined sugar, artificial sweeteners, highly processed meats, dairy products.
Foods that support the vagus nerve: green vegetables, papaya, figs, garlic, onion.
References:
S Breit et al, Vagus Nerve as Modulator of the Brain–Gut Axis in Psychiatric and Inflammatory Disorders, Front Psychiatry. 2018; 9: 44. Published online https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5859128/
B Tresson, Vagus Nerve: Activate your Natural Healing Ability!, Kindle edition, 2019.