How Yoga Impacts The Vagus Nerve

The vagus nerve is actually comprised of a pair of nerves, left and right. It is the longest cranial nerve in the body, running from the brain stem, through the throat, heart, lungs, diaphragm, liver, spleen, pancreas, kidneys, and colon. It is quite appropriately named ‘the wandering nerve’ (‘vagus’ means wandering in Latin).

The vagus nerve is responsible for regulation of your internal organ functions, such as heart rate, respiratoryrate, digestion and vasomotor function. It is, also, responsible for certain reflex actions such as swallowing, sneezing, coughing and vomiting. It links your brain to your heart, lungs, reproductive system, and gut, playing a role in the gut-brain axis.

The vagus nerve plays a role in:

- Controlling heart rate

- Helping you breathe

- Stabilizing blood pressure

- Activating your immune response

- Helping you relax

- Decreasing inflammation

- Gut-brain connection

How your nervous system works

The autonomic nervous system (ANS) is a control system that functions in an automatic way. It regulates bodily functions, such as heart rate, breathing and digestion, without us having to think about it.

The ANS has two parts, the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS).

The SNS

When the SNS is activated, your fight or flight response turns on. It helps you to survive. When switched on, it draws blood away from systems that are not needed when fighting or fleeing, such as your reproductive and digestive systems.

The SNS is very helpful when used for short periods of time. But when left on, as it often tends to be in this fast-paced world, stress hormones negatively impact the body, elevating blood pressure, increasing inflammation and weakening the immune system.

The PNS

The PNS is responsible for the rest and digest response in the body. It regulates bodily functions while a person is at rest. It slows your heart rate and breathing and increases digestion and immune response.

The vagus nerve and the PNS

The vagus nerve (or vagal nerves) is the main nerve of the parasympathetic nervous system. When we stimulate the vagus nerve, we feel more relaxed. This makes it extra important in today’s world.

The vagus nerve is connected with the lungs and diaphragm, so the way we breathe affects it. If we breathe in a slow, relaxed way, the vagus nerve sends messages to the brain that everything is ok.

What is vagal tone?

Vagal tone is a measure of parasympathetic control over heart rate. It shows your body’s ability to deal with stress, to relax faster after stress. When the vagus nerve is toned and functioning optimally, you are established in a flexible state where it is easier for you to unwind after a stressful day. As a result, your blood pressure lowers, your digestion improves, and your mood stabilises. Yoga increases vagal tone.

How to stimulate the vagus nerve using yoga?

- Slow, deep breathing

- Ujjayi Breath

- Bhramari Breath

- Meditation

- Chanting

- Yoga Nidra

- Restorative Yoga

- Yin Yoga

(the list goes on and on)

The take-home

If you are ready for a change, commit to one or more of these practices. As you start to cultivate this habit, you create new synapses, rewiring your brain. This makes it easier for you to come out of stress, and your entire system is rejuvenated in the process, so you can live the life you truly want to live.