The Vagus Nerve (And How You Can Make Use Of It)

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The Vagus Nerve: The Brain-Gut Highway

The longest cranial nerve is the vagus nerve; it runs all the way from your brain to your colon. It’s very important, and (amongst other tasks) it largely regulates your parasympathetic nervous system, and autonomous functions like:

  • Breathing
  • Heart rate
  • Vasodilation & vasoconstriction
  • Blood pressure
  • Reflex actions (e.g. coughing, sneezing, swallowing, vomiting, hiccuping)

That’s great, but how does knowing about it help us?

Because of vagal maneuvers! This means taking an action to stimulate the vagus nerve, and prompt it to calm down various bodily functions that need calming down. This can take the form of:

  • Massage
  • Electrostimulation
  • Diaphragmatic breathing

Massage is perhaps the simplest; “vagus” means “wandering”, and the nerve is accessible in various places, including behind the ears. That’s the kind of thing that’ easier to show than tell, though, so we’ll include a video at the end.

Electrostimulation is the fanciest, and has been used to treat migraines and cluster headaches. Check out, for example:

Update on noninvasive neuromodulation for migraine treatment-Vagus nerve stimulation

Diaphragmatic breathing means breathing from the diaphragm—the big muscular tissue that sits under your lungs. You might know it as “abdominal breathing”, and refers to breathing “to the abdomen” rather than merely to the chest.

Even though your lungs are obviously in your chest not your abdomen, breathing with a focus on expanding the abdomen (rather than the chest) when breathing in, will result in much deeper breathing as the diaphragm allows the lungs to fill downwards as well as outwards.

Why this helps when it comes to the vagus nerve is simply that the vagus nerve passes by the diaphragm, such that diaphragmatic breathing will massage the vagus nerve deep inside your body.

More than just treating migraines

Vagus nerve stimulation has also been researched and found potentially helpful for managing:

All this is particularly important as we get older, because vagal response reduces with age, and vagus nerve stimulation, which improves vagal tone, makes it easier not just to manage the aforementioned maladies, but also simply to relax more easily and more deeply.

See: Influence of age and gender on autonomic regulation of heart

We promised a video for the massage, so here it is:

!

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