What is The Vagus Nerve? Your Biological Key to Peace and Calm

Today, we want to talk about the longest nerve in the body - the Vagus nerve. You see, while we have been discussing the parasympathetic nervous system, we neglected to mention that it’s the Vagus nerve that actually activates it.

Therefore, when we play the singing bowl to access that “rest and digest” state, we’re asking the Vagus nerve to help us push the right internal buttons. To deliver the message through its many threadlike tendrils running through our body.

A Nerve You Can Work Like a Muscle

Researchers and authors frequently refer to the “tone” or “strength” of the Vagus nerve. Your very own Vagus can have a high tone, or a strong response, and so on. This helps dictate our heart rate and the pace and quality of our breath. It even determines how much inflammation our bodies contain.

Naturally, our actions and intention can impact the Vagus nerve’s function. A low vagal tone is said to be a cause for inflammatory disease and fatigue. We are contributing to the low tone when we don’t get enough sleep, eat poorly, worry constantly, and overwork ourselves. As a result, the Vagus doesn’t switch on the parasympathetic response for us.

On the other hand, a high vagal tone lets a lot of bodily processes complete more smoothly and efficiently. It’s associated with better rest, less inflammation, and more. We only have to get our Vagus nerve on board with elevating the tone. That way, it can tell the brain that all is well with the rest of the body, and we can finally relax.

And that takes practice. Work your Vagus nerve like a muscle, so it can more easily activate the parasympathetic nervous system.

How to Raise Your Vagal Tone

Here are a few practical ways to get your Vagus nerve on your side. You can do them every day!

1. Consciously release tension.

Is your jaw clenched? Is your neck tight and shoulders scrunched up toward the ears? Every ten minutes, remind yourself to relax your posture. Tension and compressed joints inhibit favorable vagal tone. 

2. OM with your singing bowl.

Sound therapy can be great for your nervous system, but we can take it a step further by calling out to the Vagus nerve while we play the bowl. In a low hum from deep in your throat/chest area, emit a prolonged “OOOOMMMMMMMM” as you play the rim of the bowl. Sustain the sounds alongside one another, letting them subside in tandem.

3. Do breathing meditation.

The simplest form of meditation, perfect for beginners, involves monitoring the breath. Thoughts come and go as we come right back to the breath. Work on making each inhale and exhale at least a few seconds in length. Also pay attention to how even and deep each breath is, making it as rhythmic as possible. Continue for 5-10 minutes at a time.

4. Socialize and interact. 

If you haven’t noticed, the throat and diaphragm have a great impact on vagal tone. Chanting, humming, and deep breathing are all good practices, as is talking. Ring a friend for a chat, and if the subject matter stays neutral or positive, you’ll be doing good for your Vagus nerve. Better yet, see them in person. The Vagus nerve is a little averse to social isolation. Having good social experiences and sharing hugs gives it a lift.

5. Be mindful of gut health. 

Is there anything good gut health doesn’t fix? Sure, but the gut does have a lot of influence over the health and function of so much of our body. So, get plenty of fiber, take a high-quality probiotic, or better yet, eat plenty of probiotic foods. Your Vagus will take note, and the rewards will be immense.

Have you ever heard of the Vagus nerve? Do you have any relaxation tips that might help? Leave them in the comments below.

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