TRY THIS TECHNIQUE TO CALM YOUR VAGUS NERVE AND ACHIEVE DEEP RELAXATION, RESTORATIVE SLEEP, AND RECOVERY

INTRODUCING THE VAGUS NERVE!

The vagus nerve is often called the body’s foundation of wellbeing or the path of calm. It plays a critical role in our mental and physical health. By understanding and caring for the health of this critical nerve, we can tap into significant resources against stress and anxiety, while supporting a deep state of tranquility and relaxation. This article explores the nature of the vagus nerve, introducing you to natural techniques to soothe and support its function for greater health and resilience.

 

THE VAGUS NERVE AND RELAXATION

The Vagus Nerve is the primary nerve of the parasympathetic nervous system and it plays a primary role in supporting the body’s ability to achieve calm, balance, rest, recovery, and healing. 

Pretty important stuff!

The parasympathetic nervous system is often referred to as the “rest and digest” system, in contrast to the survival functions of the sympathetic nervous system’s “fight or flight” response. The vagus nerve is the critical connection between the brain and vital body functions such as digestion, heart rate, and breathing rate.

It is the vagus nerve that signals the body to relax and recover after periods of stress, which is why it is vital for overall health and well-being. 

 

A HEALTHY VAGUS NERVE IS ESSENTIAL

A healthy and well functioning vagus nerve actively reduces stress levels in addition to signaling a state of safety and relaxation throughout the body. This is essential because this is the environment in which recovery and healing occur. 

When a healthy vagus nerve effectively manages stress responses it is contributing to reducing the chances of the development of stress-related conditions. 

 

90% of ILLNESS AND DISEASE IS STRESS RELATED

When medical research finds that over 90% of all illness and disease is stress related, it is associated with a loss of healthy function of the vagus nerve. This is why cultivating a healthy autonomic nervous system through a variety of approaches is essential if you want to stay healthy, feel great, and avoid the medical system. 

The most effective methods of supporting your ANS are:

 

  • Corrective Chiropractic Care: removing sources of irritation that can both suppress the activity of the vagus nerve and raise the activity of the sympathetic system. 

The vagus nerve passes right in front of the vertebra at the top of the neck and misalignments here can cause dysfunction of the vagus nerve.

 

  • Vagus Nerve Activating Practices: removing irritation to the vagus nerve is rarely enough. You must “exercise” the vagus in order to raise its tone or activity. This can be done with a combination of:
    • Correcting dysfunctional breathing patterns
    • Nasal breathing
    • Diaphragmatic breathing
    • Conscious breath practices
    • Nature exposure 
    • Massage
    • Body movement

 

  • Deep Restorative Sleep: this is a bit of a double-edged sword as the more active your sympathetic system is and the less active your vagus nerve the more difficult it is to achieve deep restorative sleep. Medications of all kinds interfere with quality sleep. 

 

Try this simple practice to bring your stress down within a minute or two.

4 – 7 -8

Take a breath in through your nose for a count of 4.

Hold your breath for a count of 7. 

Breath out through pursed lips for a count of 8.

Repeat 5 to 7 times.

Notice any change in your stress and tension levels.

 

HRV (HEART RATE VARIABILITY) AND VAGAL TONE

The science of measuring the health or tone of the vagus nerve is called Heart Rate Variability (HRV).  A healthy HRV is directly related to your ability to calm down after stress. The higher your HRV (generally) the better you are able to manage stress. This shows up as better emotional regulation as well as physical health. 

Improving your vagal tone is associated with improvements in your overall quality of health and life. 

Research shows that people with higher HRV have better emotional regulation, less likely to become depressed and anxious, and have a lower risk of cardiovascular disease and other health challenges. 

A healthy vagus nerve is also associated with healthier digestion, better sleep, and a healthier immune response. 

 

WHO TO SEEK HELP FROM

It can be a challenge to find a professional who is both well-versed in the autonomic nervous system and the vagus nerve, and who has mastery of the techniques to help you balance your ANS and raise the tone of your vagus nerve. 

As a chiropractor I specialize in bringing balance to the ANS with a special focus on the key areas that influence the vagus nerve. 

I have also studied Polyvagal Theory as well as having received training in a number of conscious breathing practices. Practitioners who do this will easily and readily respond to an inquiry of whether their practices are polyvagal informed. 

 

CONCLUSION

The health of your autonomic nervous system, especially your vagus nerve is key to your overall health and well being. If you desire to avoid the epidemic of chronic degenerative diseases you will do well to cultivate a healthy vagus nerve. 

 

Clinical perspectives on vagus nerve stimulation: present and future

https://pubmed.ncbi.nlm.nih.gov/35536161/

 

Breath of Life: The Respiratory Vagal Stimulation Model of Contemplative Activity

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6189422/

 

Anti-inflammatory properties of the vagus nerve: potential therapeutic implications of vagus nerve stimulation

https://pubmed.ncbi.nlm.nih.gov/27059884/

About Dr. Berkowitz  

Bringing more than 3 decades of practice experience, Dr. Bill Berkowitz focuses on balancing and corrective care, applying his expertise to provide patients with predictable, repeatable and measurable results.

Dr. Bill consistently strives to enhance the well-being of his patients by addressing the root imbalances of their problems and promoting optimal balance, alignment, and function of the spine and nervous system.  

Bill’s wealth of knowledge and experience has allowed him to develop a nuanced understanding of the human body and its intricate connections. With each adjustment, he supports the body in returning to a state of balance that goes beyond mere symptom relief, focusing instead on long-term correction for his patients’ well-being. 

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