What it is? Where it is? What is does?
I got through 50 some years without ever hearing the word vagus and suddenly, like the words “wellness” and “plant based,” I started to hear the word vagus all the time. Actually, it wasn’t until I started researching the benefits of using essential oils for stress relief did I learn what it was.
I purchased some essential oil blends from Vibrant Blue Oils (links below) for myself and for my daughter. The oils come with very detailed instructions on where and how to apply them for the best results. One of the oils referenced applying it for vagus nerve stimulation. Well, what the hell is that? And where exactly am I applying this oil? I was totally ignorant. The only part of my body I was aware of that start with “vag,” well, we all know where that is! (Actually not pronounced that way, but what did I know?) I mean, I’ve got a vag and it has nerves. Don’t judge. Well, that is not where I was supposed to apply the oil. Good thing I read the directions.
So, maybe you’re smarter than me and you already knew what it was and where it was located. If that’s the case, you may not need to bother reading this post. If you’re like me and you had no clue, read on!
So, the name “vagus” comes from the Latin term for “wandering.” The reason it is referred to that way is that the vagus nerve wanders from the brain into organs in the neck, chest, and abdomen. It has a number of functions, but the four main functions are:
Sensory: From the throat, heart, lungs, and abdomen.
Special sensory: Provides taste sensation behind the tongue.
Motor: Provides movement functions for the muscles in the neck responsible for swallowing and speech.
Parasympathetic: Responsible for the digestive tract, respiration, and heart rate functioning.
The nervous system basically consists of our sympathetic and parasympathetic areas. The sympathetic side increases breathing rate, alertness, heart rate, and most importantly for me is BLOOD PRESSURE. The parasympathetic system, which is where the vagus nerve comes in, does the opposite. It decreases heart rate, and BLOOD PRESSURE, but also helps calm and relax us. But there’s more. The vagus nerve also aids in urination and defecation. (You needed to know that!) Last, but certainly not least, the vagus nerve apparently plays a role in sexual arousal. So, let’s see, there’s sex and lower blood pressure! I’m all ears and I bet I got your attention.
And while sex and lower blood pressure are both a really good idea if you have high blood pressure and you ain’t getting any, the most important function of the vagus nerve is delivering info of the organs, gut, liver, heart, and lungs to your brain. The vagus, is the tenth cranial nerve, extending from the brainstem through the neck and the thorax down to the abdomen sending signals from the digestive system and organs, to the brain and vice versa. Thus, establishing a connection between your brain and your gastrointestinal tract. This bidirectional communication between the brain and the gastrointestinal tract is referred to as the “brain–gut axis.”
One thing that got my attention in my research was the role that this nerve plays in inflammation. It serves an important role in the modulation of inflammation. “The vagus nerve plays an important role in the pathogenesis of psychiatric disorders, obesity, as well as other stress-induced and inflammatory diseases.” So, let’s see, a relationship to immune function, depression, anxiety, or other psych issues, obesity and stress-induced and inflammatory diseases? (All of which often accompany aging and menopause!) I’m paying attention to that vagus nerve now and apparently, we all need to! So, allow me break it down for you.
The Vagus Nerve: All You Need to Know
Our brains monitor and control different parts of the body through a complex system of nerves that come in pairs. These nerves allow the brain to receive sensory information, such as smell, taste, touch, sight, from various organs and send chemical impulses for their movement and function.
Based on their origin, nerves can be of two types: spinal (nerves that emerge from the spine and run all over the body) and cranial. Cranial nerves emerge directly from the brain and connect different areas of the head, neck, torso, and facial regions.
Out of all cranial nerves, (there are 12 of them) the vagus nerve is the longest and most complex nerve. It extends from your brain to the gut. It makes up a major component of the parasympathetic nervous system – part of the brain involved in unconscious activities, such as breathing, digestion, heart rate regulation, and reflex actions. Apart from coordinating crucial physiological functions, the vagus nerve also plays a key role in mental and emotional wellbeing. It establishes the brain-gut connection, regulates mood and immunity, sends anti-inflammatory signals, and manages the stress-response mechanism.
Functions of the Vagus Nerve
The vagus nerve performs sensory as well as motor functions. It delivers sensory information from the heart, lungs, ear, throat, and gut to the brain. It also provides the sense of taste at the root of the tongue. Its motor functions include stimulating heart muscles, throat impulses (for speech and swallowing), movement of food inside the gastrointestinal tract, as well as involuntary contractions in the abdomen.
Brain / Gut Connection
The vagus nerve establishes a direct communication channel between the brain and gut, which allows the brain to quickly react to (and be affected by) gut irritations and digestive problems. This is why digestive disorders can result in anxiety and mood changes, while psychological stress can trigger problems like bloating, indigestion, and heartburn. Hence expressions like gut-feeling, gut-wrenching, butterflies in the stomach, etc. Scientists are actively studying this brain-gut axis to look for connections between depression and bowel conditions like IBS.
How the Vagus Nerve Plays a Role in Mental Health
The sympathetic nervous system activates the body’s fight or flight response when it perceives a threat or stressful situation. When you are under stress, your mind goes into a highly alert state, and your heart rate, breathing rate, blood pressure, energy levels are increased. The parasympathetic nervous system, in which the vagus nerve plays a profound role, is responsible for undoing the sympathetic nervous system and restoring the brain to a state of calm. It decreases mental alertness, lowers heart rate and blood pressure, induces relaxation, and brings you to a rest-and-digest state. The vagus nerve helps in this reset mechanism and strengthens your ability to recover from stressful situations, thus helping prevent chronic stress.
Vagus Nerve Stimulation (VNS): Benefits and Research
Research suggests that vagus nerve stimulation (VNS), a medical procedure that uses electrical impulses to stimulate the nerve, can be a promising add-on treatment for various inflammatory and psychiatric disorders, such as IBS, Alzheimer’s disease, cluster headaches, rheumatoid arthritis, seizures, and depression. Its use for epilepsy and depression has been approved by the US-FDA. In a 2018 study, clinical use of VNS has shown promising results in chronic inflammatory disorders, such as sepsis, lung injury, rheumatoid arthritis, and diabetes.
Natural Vagus Nerve Stimulation
Now if you are like me and you are always in search of a natural approach, there are also some natural ways to stimulate the vagus nerve and enjoy all its emotional benefits. Experts suggest that relaxation techniques, such as deep breathing and yoga, can strengthen the vagus nerve activity, in turn increasing the body’s stress adaptability and enhancing relaxation. Vagus nerve stimulation also has some physical health benefits, such as decreased inflammation, boosted immune function, reduced blood pressure, and better management of cardiovascular activities.
Ways to Stimulate the Vagus Nerve Naturally
1. Diaphragmatic breathing
Diaphragmatic breathing, also known as deep abdominal breathing, increases the supply of oxygen-rich blood to the lungs, throat, and brain cells. This activates the vagus nerve, signaling the brain that it is time to relax. The brain responds by slowing down the heart rate, releasing muscle tension, and bringing a sense of calm. Inhalation through your nose followed by a long exhale (Exhaling longer than you inhale also helps to activate your vagus nerve.) from your mouth is a form of diaphragmatic breathing. Adding calming essential oils offer an added benefit. See #4.
2. Yoga
Yoga allows for slow, deep breaths, emphasizes mind-body integration, focuses on relaxation – the very things that are associated with the vagus nerve. According to a 2016 study, yogic practices like pranayama, meditation, as well physical postures that gently open your chest and neck areas, can support the autonomic nervous system and stimulate the vagus nerve. Some good examples are the warrior pose, cat-and-cow pose, child pose, and corpse pose.
3. Mindful Meditation
As a deeply relaxing practice, meditation is essentially a function of activating the parasympathetic nervous system. It resets the fight or flight response and teaches the brain to stay calm under pressure.
4. Aromatherapy & Essential Oils
Stimulating your vagus nerve is the key to turning on your immune system and turning off stress and inflammation. Essential oils are an easy and effective way to do just that! These oils possess both olfactory (smell) and transdermal (topical application) qualities. So you can either inhale or apply directly to the skin activate your vagus nerve.
Inhaling lavender or bergamot oil has been shown to activate your vagus nerve as their scent travels to the prefrontal cortex of your brain. As a result, research has shown this can immediately help calm the fear response. When topically applied, essential oils, can cross the blood-brain barrier to stimulating the vagus nerve. Your skin is relatively permeable to fat-soluble substances like essential oils. Different applications yield different results, but you can improve the results by applying these oils to specific areas known as healing points. These points include the area behind your ear (lower part) and around your neck. These are two of the most important spots for stimulating the vagus nerve.
Inhaling beautiful aromas is an age-old art to promote relaxation and emotional health. I have a really cool and quiet diffuser that I add lavender oil to at night. Essential oils like Roman chamomile, clary sage, frankincense, geranium, basil are also known to have a sedating effect on the central nervous system, which increases the activity of the parasympathetic nervous system. (And the vagus nerve) Used in aromatherapy massages, the medicinal compounds of essential oils can directly trigger the brain to relax the spine and lower the heart rate. Diffusing essential oils in your environment also promotes clear, deep breathing and enhances the benefits of yoga and meditation.
5. Exercise (You knew that was coming!)
Physical exercise, such as running, strength training, or even brisk walking, can be immensely helpful in enhancing physical as well as mental health. In addition to weight management, exercise can help reduce inflammation, promote muscle strength, boost metabolism and digestion, and support the nervous system. In a 2016 study, endurance training of moderate level intensity was found to significantly increase the vagus nerve activity, resulting in a stable heart rate over time. Regular training reduced the resting heart rate in participants and improved heart functions.
So, now like me, YOU KNOW what it is, where it is, and what it does!
Below are some of the essential oils and blends that I have purchased and are currently using! Vibrant Blue Oils are high quality, organic, therapeutic grade oils from wild-crafted, organic plants grown in their indigenous locations. They are sourced from small, independently owned organic farms! Each batch is tested and free from pesticides, chemical fertilizers and synthetic chemicals.
The founder also just published a great book, so check her book and her products out using the links below! (If you have any issues with the links, try copying and pasting into your browser!
Parasympathetic Blend
https://dv216.isrefer.com/go/para/kavonarts/
Topically applying the parasympathetic blend behind the earlobe on the mastoid bone can stimulate the vagus nerve. “Research has shown a strong decrease in inflammatory symptoms from stimulation of three minutes a day.” We recommend applying this blend three time daily before meals.
Frankincense
https://dv216.isrefer.com/go/frankincense/kavonarts/
Lavender
https://dv216.isrefer.com/go/lavender/kavonarts/
Stress Repair Kit
https://dv216.isrefer.com/go/stresssupportminikit/kavonarts/
Hormone Balance
https://dv216.isrefer.com/go/hormone/kavonarts/
Anti-Inflammatory
https://dv216.isrefer.com/go/antiinflammatory/kavonarts/
Who knew?! Great information!
Thanks for your comment. And, thank you for taking the time to read my post and for your continued support. I love sharing what I learn!