Episode 80 - Vagus Nerve

The vagus (vagal) nerve is one of 12 cranial nerves that connect the brain and body. It is known as cranial nerve X (representing the 10th cranial nerve). The vagus nerve is the longest of the 12 cranial nerves.

It extends from the brain stem and splits off into many branches that extend down through the neck to the vital abdominal organs.  

The vagus nerve acts as an information superhighway to the brain. The left vagal nerve runs down the left side of your neck, and the right vagal nerve runs down the right side. The vagus nerve extends from the brain to the large intestines: down the neck, through the chest, around the heart, around the lungs, and through the abdomen and intestines.

The vagus nerve provides signals from the brain to the body, regulating our:

• Heart rate
• Taste
• Speech
• Skin sensations
• Muscle sensations
• Immune response
• Respiratory rate
• Blood pressure
• Mucus production
• Saliva production
• Digestion
• Frequency of urination
• Mood

It is a critical part of the autonomic nervous system, specifically the parasympathetic.

The autonomic nervous system has two main divisions:

• Sympathetic
• Parasympathetic

 

The vagal nerve is the primary component of the parasympathetic nervous system (PNS), also known as the "rest and digest" or "growth and healing" part of the nervous system. The PNS de-stresses or calms things down, whereas the sympathetic nervous system (SNS) is what revs things up. For example, our survival "fight or flight" response is initiated by the SNS. Both divisions of the nervous system are necessary. The key is balance between the two.

The sympathetic nervous system tells the body to enter fight-flight-freeze mode when needed. The parasympathetic signals the rest and digest, relax & growth mode. It’s the key to unlocking the relaxation response. In recent years, researchers discovered that the vagus nerve also puts the brakes on inflammation, a key player in the onset of nearly all chronic diseases, including those that affect cognition.

Scientists are discovering that the vagus nerve may also help promote and protect brain function.

Poor vagal health signs:

Physical Symptoms:

• Digestive Issues:
  Abdominal pain, bloating, nausea, vomiting, acid reflux, and changes in bowel habits (constipation, diarrhea). 
• Cardiovascular Issues:
  Changes in heart rate (bradycardia or tachycardia), low or high blood pressure, fainting or dizziness. 
• Gastrointestinal Issues:
  Difficulty swallowing, loss of gag reflex, and hoarseness or loss of voice. 
• Other:
  Muscle aches, headaches, fatigue, and brain fog. 

Mental Health Symptoms:

• Anxiety and Depression:
  Vagus nerve stimulation has been shown to reduce cortisol levels, promoting a reduction in stress and anxiety, which can lead to improved mood, better sleep, and reduced stress. 
• Fatigue and Chronic Pain:
  vagal dysfunction can contribute to fatigue and chronic pain. 
• Other:
  Other mental health symptoms like panic attacks and a feeling of being overwhelmed. 

Factors Contributing to Vagal Dysfunction:

• Stress: Chronic stress can negatively impact vagal tone, leading to dysfunction. 
• Inflammation: Chronic inflammation can affect the vagus nerve's ability to function properly. 
• Diet: A poor diet can contribute to inflammation and digestive issues, which can affect vagal function. (Yuka App)
• Infections: Infections can cause inflammation and damage to the vagus nerve. 
• Other: Brain trauma, stroke, and certain medical conditions can also affect the vagus nerve. 

Improving Vagal Nerve Health:

• Stress Reduction:
• .Techniques like deep breathing, meditation, and yoga can help stimulate the vagus nerve and reduce stress. 
• Exercise:
• .Regular physical activity, especially endurance-based activities like jogging, swimming, or cycling, can improve vagal tone. 
• Healthy Diet:
• .Eating anti-inflammatory foods like salmon, leafy greens, and berries can help reduce inflammation and support vagal nerve health. 
• Vagus Nerve Stimulation:

Vagus nerve stimulation therapy, which uses an implanted device to send electrical signals to the nerve, can be helpful for certain conditions like epilepsy and depression.

 

Six Simple Ways to Stimulate the Vagus Nerve

• Breath work  (You Tube - Vagus Nerve Breathing Exercise)
• Do this: Breathe in through your nose for a count of six and out through your nose or mouth for a count of eight. ...
• Meditate  (You Tube - Jess Sheppard, Calm) 
• Do this: Take breaks throughout the day to quiet your mind. ...
• Exercise. ...
• Do this: Try endurance activities such as jogging, cycling and swimming.
• Humming or singing

 

Dr Chris Motley on trauma stored in the body and the link to vagus nerve stimulation…Vagus nerve stimulation is important for emotional regulation…CES Ultra vagus nerve stimulator  https://www.truvaga.com/shop/

RECAP: The vagus nerve is crucial for maintaining overall health and well-being because it's the main nerve of the parasympathetic nervous system, which regulates many bodily functions like digestion, heart rate, and mood. It also plays a vital role in regulating inflammation and can even influence cognitive function.

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For more information about the hosts, please visit their websites and follow them on social media:

Dr. Glenda Shepard - Doctor of Nursing Practice/Advanced Registered Nurse Practitioner/Certified Nutrition Coach/Certified Personal Trainer/Certified Intrinsic Coach

https://www.triumphantwomancoaching.com/

FB - https://www.facebook.com/glenda.shepard1

 

Robin McCoy - Certified McIntyre Seal Team Six Coach and John Maxwell Team Trainer/Speaker/Coach

https://www.thewellnessfactor.coach/

IG - https://www.instagram.com/RobinRMcCoy

FB - https://www.facebook.com/robin.mccoy1

 

Produced by KB Podcasts

Music from https://app.soundstripe.com/