The Vagus Nerve: Our Body’s Secret Weapon for Health and Wellness

If you have not become acquainted with your vagus nerve, It’s about time you met! It’s a key player responsible for regulating our body’s crucial functions like heart rate, digestion, and immune response.

What is it?
Our vagus nerve is our longest cranial nerve, extending from our brain down to our abdomen. It has numerous branches and interacts with a vast network of other nerves and organs.  

Wanna know why there is not much medical chatter or research about our vasovagal nerve? The vagus nerve is incredibly complex, which makes it hard to research. Fortunately, that is changing, and it’s about time!

I had never heard of this term until two years ago when a scary incident happened to me…After a sweaty summer Mojo evening class, Steve and I met his brother and sister-in-law for a spontaneous dinner at Barcelona, in Philly, after they flew into town. I had forgotten to eat enough that day and was not expecting a late dinner, so I was ravenously hungry. By the time our meal arrived, it was 9:00pm. With the tapas-style cuisine, I chose to throw caution to the wind and eat cuisine I normally don’t normally eat – red meat and pork, and because I was so hungry, I ate faster than I usually do. 

Though I was feeling 100%, I suddenly became dizzy and fainted at the table – and was out for a bit (and scared everyone to death). To be safe, I was taken by ambulance to Penn Hospital, kept overnight, and thoroughly examined from head to toe. Thankfully, the doctors gave me a “tip-top shape” diagnosis. They concluded the reason for my episode was vasovagal syncope from eating inflammatory (intolerant) foods too quickly. My vasovagal nerve could not properly track and process all that was going on, so it became overwhelmed and messaged my brain to abort the mission. Hence my fainting spell. 

I’ve wanted to do a deep dive on our vagus nerve ever since, but it’s such a complex subject that I’ve shied away from it. I’ve recently had a number of friends and family struggling with gut, heart, and anxiety issues, which can be related to vagus nerve weakness, so I’ve decided to give it a try. 

To get an idea of the scope of our vagus nerve, imagine your vagus nerve is a skilled secret agent, named VN, whose role is to keep you safe, healthy, and functioning at your best:

She’s always on the job, constantly monitoring and adjusting your internal systems, ensuring everything runs smoothly.

She’s a master of disguise: She operates in the background, unnoticed, yet her influence is far-reaching.

She’s a skilled communicator: She’s the primary messenger between our brain and many of our vital organs, like our heart, lungs, and gut.

She’s a master of relaxation: When things get hectic (like during a stressful situation), VN springs into action, calming our heart rate, slowing our breathing, and helping us return to a state of balance.

VN is a key player because she helps regulate our essential bodily functions, like:   
    • Heart rate: She helps keep our heartbeat steady.   
    • Breathing: She plays a role in how fast or slow we breathe.   
    • Digestion: She helps our stomach and intestines break down food.   
    • Immune system: She helps our body fight off infections.   
    • Mood: She can even influence our mood and how we feel emotionally.   

Wondering how your secret agent is doing? A weak vagus nerve generally refers to decreased vagal tone, meaning the parasympathetic nervous system (our body’s rest and digestion response) isn’t as active as it should be. Here are some potential symptoms associated with decreased vagal tone:   

Digestive Issues:
        • Constipation
        • Diarrhea
        • Bloating   
        • Acid reflux   
        • Irritable Bowel Syndrome (IBS)

 Heart Problems:
        • Resting heart rate that is too high
        • Irregular heartbeat
        • High blood pressure
   
  Mood Disorders:
        • Anxiety
        • Depression   
        • Irritability
        • Fatigue   

Other Symptoms:
• Chronic inflammation   
• Autoimmune disorders   
• Poor blood sugar regulation   
• Vertigo or fainting  

Why is this happening?
Here are some factors that potentially add stress to our vagus nerve, leading to a functional imbalance:  

• Chronic Stress: Prolonged periods of stress, whether emotional, physical, or mental, can significantly impact our vagus nerve. This can lead to an overactive sympathetic nervous system and a weakened parasympathetic response.  
• Poor Diet: A diet high in processed foods, sugar, and unhealthy fats can contribute to inflammation, which can negatively impact the vagus nerve.   
• Lack of fiber: Insufficient fiber intake can disrupt gut health, which is closely linked to vagus nerve function.
• Lack of Sleep: Insufficient sleep disrupts the body’s natural rhythms and can negatively impact the nervous system, including the vagus nerve.   
• Excessive Alcohol Consumption: Alcohol can irritate the gut lining and disrupt the balance of gut bacteria, potentially affecting vagus nerve signaling.
• Sedentary Lifestyle: A lack of physical activity can contribute to a weakened parasympathetic nervous system and decreased vagal tone.
• Certain Medications: Some medications can have side effects that affect the vagus nerve.   

Ways to strengthen our vagus nerve:
    • Deep Breathing Exercises: Techniques like diaphragmatic breathing (belly breathing) can significantly stimulate the vagus nerve.   
    • Mindfulness and Meditation: Activities that help you get out of your head and induce mindfulness concentration – yoga, painting, nature walks, dance – can help calm the nervous system and strengthen the vagus nerve response.   
    
How aerobic-based workouts, like Mojo, help stimulate and strengthen our nervous system:

• Cardiovascular Challenge: High-intensity types of exercise increases our heart rate and breathing, activating the sympathetic nervous system, which prepares the body for action.
•  Vagus Nerve Stimulation: The inclusion of deep breathing exercises and recovery periods within our routines help activate our parasympathetic nervous system, which counteracts the sympathetic response. 

This balanced activation of both branches of the nervous system is crucial for optimal function and is often referred to as “balanced vagal tone.” 

Other ways to activate the vagus nerve:

• Cold Water Immersion: Exposing yourself to cold water, such as cold showers or ice baths, can stimulate the vagus nerve.   
• Social Connection: Activities that provide social interaction and cultivate strong social bonds help positively impact vagal tone  
• Laughter: A good laugh significantly stimulates the vagus nerve.   
• Singing and Chanting: Stimulate the vagus nerve by engaging the vocal cords.   
• Probiotics and Prebiotics: Consuming a diet rich in probiotics and prebiotics helps support a healthy gut microbiome, which can influence vagal tone.