How to Make Your Nervous System Work for You
Our bodies have a natural system for regulating stress, relaxation, and balance — a system that works quietly in the background yet influences every part of our mental and physical health. At the center of this system lies the vagus nerve, often called the “key to calm.” When we learn how to activate and nurture this nerve, we unlock a powerful tool for managing stress, improving resilience, and enhancing overall well-being. This blog post will explore the vagus nerve’s role in the nervous system and practical techniques to make your nervous system work for you.
1. What is the Vagus Nerve?
The vagus nerve, also known as the tenth cranial nerve, is one of the longest and most influential nerves in the body. Originating in the brainstem, it travels down both sides of the neck, across the chest, and through the abdomen. “Vagus” comes from the Latin word for “wandering,” and the name fits—this nerve reaches nearly every major organ, including the heart, lungs, and digestive tract. It plays a crucial role in our health, linking the brain to these organs and influencing various bodily functions, including heart rate, digestion, immune response, and mood.
The vagus nerve is a central part of the parasympathetic nervous system, often referred to as the “rest and digest” system. This system is responsible for calming us down after stressful situations and helps to conserve energy by slowing the heart rate, promoting digestion, and relaxing muscles. When the vagus nerve is functioning well, it fosters a sense of calm and well-being. In contrast, when it’s not properly stimulated or suffers from “low vagal tone,” we may find ourselves more prone to anxiety, stress, and even physical health issues like digestive disorders.
Vagal Tone:
A key aspect of the vagus nerve’s influence on our health is what’s called “vagal tone.” Vagal tone refers to the strength or responsiveness of the vagus nerve. People with high vagal tone can switch more easily between relaxed and alert states, making them better equipped to handle stress. They can also calm down faster after stressful situations, which is why enhancing vagal tone is often a goal in therapies aimed at improving mental health and resilience.
Increasing vagal tone has been shown to promote a range of health benefits, from improved mental well-being and greater emotional balance to better physical health. Research has linked higher vagal tone with lower levels of anxiety and depression, more positive social connections, and improved cardiovascular health. The good news is that vagal tone is not a fixed trait; it can be improved with specific practices and lifestyle changes, many of which are easily incorporated into daily life.
2. The Vagus Nerve and the Nervous System: How It Impacts Us Daily.
The vagus nerve’s role extends far beyond a simple “on-off” switch for stress and relaxation. This nerve operates as a two-way communication channel between the brain and body, constantly sending and receiving signals. When we’re relaxed, the vagus nerve sends signals that help the body maintain a state of balance, ensuring that our heart rate, digestion, and immune system function optimally. But when we encounter stress, the vagus nerve can quickly initiate a “recovery mode” to help bring us back to calm.
Our autonomic nervous system is divided into two main branches: the sympathetic and parasympathetic systems. The sympathetic system is responsible for the “fight-or-flight” response, which prepares us to respond to danger by increasing our heart rate, tensing muscles, and focusing all resources on survival. The parasympathetic system, where the vagus nerve plays a primary role, supports the opposite effect—allowing us to relax, rest, and digest.
One of the most intriguing aspects of the vagus nerve’s function is its ability to influence not just physical but also emotional well-being. The concept of “neuroception” refers to the body’s ability to sense safety or threat before our conscious minds even realize it. This subconscious process is largely mediated by the vagus nerve, which senses and interprets signals from both the internal and external environment. For instance, the vagus nerve can detect subtle changes in heart rate or digestion as signs of stress, prompting it to act in ways that help the body return to a state of calm.
How Vagal Tone Affects Daily Life:
When the vagus nerve is well-toned and responsive, we’re generally more resilient, calm, and able to adapt to the demands of life. We recover faster from setbacks and are more able to stay grounded in stressful situations. However, if vagal tone is low, we may experience the opposite effects, feeling more reactive, anxious, or on edge. Low vagal tone has been associated with conditions such as anxiety disorders, depression, and even certain autoimmune diseases. Strengthening the vagus nerve through mindful practices and lifestyle adjustments is one of the most effective ways to increase our capacity for resilience, calm, and overall wellness.
3. How to Make Your Nervous System Work for You with Vagal Activation Techniques
The beauty of vagal activation is that it doesn’t require complex or time-consuming exercises. Simple, accessible practices can significantly boost vagal tone, helping you regulate your nervous system and feel more in control of your emotional responses. Below are some effective ways to stimulate the vagus nerve and promote a calm, balanced state:
Deep Breathing Exercises
One of the most direct and effective ways to activate the vagus nerve is through controlled, deep breathing. Slow, diaphragmatic breathing, where you inhale deeply through the nose, allow your belly to rise, and exhale slowly, sends a calming message to the vagus nerve. This type of breathing helps to slow the heart rate, relax muscles, and shift the body into a parasympathetic (relaxed) state. You can practice deep breathing anywhere—whether it’s a few minutes in the morning to set a calm tone for the day or before bed to ease into relaxation.
Try this exercise: Breathe in for a count of four, hold for a count of four, and then exhale slowly for a count of six to eight. This simple routine is an easy yet powerful way to activate the vagus nerve and signal to your body that it’s safe to relax.
Cold Exposure
Cold exposure is another effective way to stimulate the vagus nerve and improve vagal tone. When the body is exposed to cold, it triggers a survival mechanism that activates the parasympathetic nervous system to conserve energy and maintain balance. Simple cold-exposure practices include splashing cold water on your face, taking a cold shower, or even dipping your face into cold water. These methods help to stimulate the vagus nerve, lowering the heart rate and encouraging a calm, centered feeling.
Try this exercise: Start with a few seconds of cold water at the end of your shower, gradually increasing the duration as you feel more comfortable. The initial shock will activate the vagus nerve, helping to build resilience and calm over time.
Meditation and Mindfulness
Meditation and mindfulness practices are excellent tools for activating the vagus nerve and improving self-regulation. Meditation encourages a state of deep relaxation, which activates the parasympathetic system and improves vagal tone over time. Mindfulness helps us become more aware of our thoughts, emotions, and bodily sensations, allowing us to respond to stress with greater clarity and calm.
Try this exercise: Start with five minutes of simple mindfulness meditation. Sit comfortably, close your eyes, and focus on your breath. When your mind wanders, gently bring it back to your breathing. This practice trains your mind to stay present, reduces stress, and supports a healthy vagal response.
Singing, Humming, and Chanting
Vocal activities like singing, humming, and chanting stimulate the vagus nerve by engaging the muscles in the back of the throat. These practices create gentle vibrations that activate the vagus nerve, promoting relaxation. Singing in groups or chanting with others can further amplify the effect, as social connection and vocalization are closely linked to improved vagal tone.
Try this exercise: Spend a few minutes humming or chanting softly to yourself. You can do this in the car, while cooking, or as part of a meditation practice. Notice the vibrations in your throat as you hum; these vibrations signal to the vagus nerve to encourage calm and relaxation.
Exercise and Movement
Physical activity is another powerful way to activate the vagus nerve. Moderate aerobic exercise, such as walking, jogging, or swimming, has been shown to improve vagal tone and reduce stress. Exercise promotes blood circulation, releases endorphins, and supports the body’s natural ability to balance itself.
Try this exercise: Incorporate 20-30 minutes of moderate exercise, like walking or cycling, into your daily routine. Aim to stay mindful during exercise, noticing how your body feels and connecting with the rhythm of your breath. Regular movement not only strengthens your body but also helps keep your nervous system adaptable and resilient.
These techniques provide an effective foundation for making the nervous system work for you rather than against you. By consistently practicing these vagal activation techniques, you’ll foster a more balanced, resilient state of being, allowing you to handle stress with greater ease and grace.
If you’re ready to take control of your mental and emotional well-being, the Polyvagal Theory - Regulating the Nervous System download is here at Souls Therapy online shop to guide you every step of the way. This comprehensive resource dives into the science of the vagus nerve and provides practical exercises to help you harness your nervous system’s natural power. From understanding the polyvagal ladder to learning self-regulation strategies, this guide empowers you to create a state of calm, resilience, and balance in your life. Start your journey to a more peaceful, grounded self today!