IMPROVING VAGAL TONE FOR STRESS RESILIANCE
The vagus nerve, often referred to as the "wandering nerve," intricately links nearly every organ within our physiological landscape. It operates as a crucial component of the autonomic nervous system, orchestrating an array of essential functions such as heart rate, digestion, blood pressure, and detoxification. Our autonomic nervous system comprises two facets: the sympathetic, synonymous with our fight-or-flight response, and the parasympathetic, the guardian of rest, recuperation, and rejuvenation. The former often dominates, leaving vital processes dormant due to stress-induced survival priorities, while the latter fosters an environment of calm, deep breathing, optimized digestion, and well-coordinated detoxification. At the heart of this intricate network lies the vagus nerve, weaving a thread that connects and harmonizes these crucial elements.
This nerve also plays a pivotal role in inflammation management and immune system equilibrium. Physical traumas or a diet rich in inflammatory foods can impair vagus nerve function, setting off a cascade of imbalances that contribute to chronic health issues. Therefore, nurturing a healthy vagus nerve becomes a cornerstone of the journey to holistic healing.
Assessing vagal tone, a measure of the vagus nerve's activity, offers insights into our well-being. A simple yet revealing method involves observing digestion time—a mirror of vagus nerve function. By ingesting white sesame seeds and noting the time they appear in your stool, you indirectly gauge vagal tone through digestive tract timing. An optimal range of 16-20 hours signifies a well-functioning vagus nerve, while deviations indicate potential issues. Heart rate variability (HRV), the time gap between heartbeats, serves as the gold standard for vagal tone assessment. Wearable devices like Apple watches or Fitbit can quantify HRV, with higher values indicating a more active vagus nerve and better overall tone.
Elevating HRV requires stress management, with breath control as a potent ally. Diaphragmatic breathing serves as a bridge between the sympathetic and parasympathetic states, optimizing vagus nerve activity. This technique involves mindful inhalation, allowing the abdomen to expand, followed by a steady exhalation, inducing a massage-like effect on digestive organs. A simple test can identify dysfunctional chest breathing, prompting the adoption of diaphragmatic breathing. Regular practice, beginning at 5-10 minutes twice daily and gradually extending to 20 minutes, empowers you to embrace this powerful tool during daily activities.
As diaphragmatic breathing becomes second nature, it nurtures vagal tone and enhances overall well-being. For more ways to improve your vagal tone and dive into transformational healing, book an appointment with me today!
References:
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2) Ma X, Yue ZQ, Gong ZQ, et al. The Effect of Diaphragmatic Breathing on Attention, Negative Affect and Stress in Healthy Adults. Front Psychol. 2017;8:874. Published 2017 Jun 6. doi:10.3389/fpsyg.2017.00874
3) Gitler A, Vanacker L, De Couck M, De Leeuw I, Gidron Y. Neuromodulation Applied to Diseases: The Case of HRV Biofeedback. J Clin Med. 2022;11(19):5927. Published 2022 Oct 8. doi:10.3390/jcm11195927
4) Sherwin E, Sandhu KV, Dinan TG, Cryan JF. May the Force Be With You: The Light and Dark Sides of the Microbiota-Gut-Brain Axis in Neuropsychiatry. CNS Drugs. 2016;30(11):1019-1041. doi:10.1007/s40263-016-0370-3
