Understanding the Mighty Vagus Nerve and How to Support It
In today's fast paced and often stressful environments, it is helpful to understand how to support the process of downregulating the body back to a calm and restful place.
After you have experienced stress, the parasympathetic nervous system (PNS), made up largely of vagus nerve fibers, helps the body recover. Unfortunately, the vagus nerve itself can be adversely impacted by factors such as physical and emotional traumas, and we may lose the flexibility and resilience to recover from stress as we once did.
When the vagus nerve is out of balance, whether underactive or overactive, it can influence how we feel emotionally, mentally, and physically. Fortunately, there are some effective and non-invasive techniques to support vagus nerve function.
This article will provide some self-help techniques as well as outlining how holistic manual therapies provided by Anna Crandlemire at the CHI can help you overcome nervous system imbalances.
First, let's explore the structure and function of the vagus nerve and consider some factors that can cause it to malfunction.
WHERE is the vagus nerve?
The vagus nerve is the tenth of twelve cranial nerves, which means it starts in the brain, not in the spinal cord. The other cranial nerves are short and work with functions in the head and face (sight, hearing, facial expressions, taste, chewing, swallowing, turning the head and neck, etc.). The vagus nerve is unusual in that it is about 2 feet long and acts as a direct communication pathway between the brain and most of the organs in the neck, chest and abdomen, including the enteric (digestive) nervous system. Its name 'vagus' means 'vagabond' or 'wanderer' in Latin and refers to its long, meandering path.
This path starts on either side of the brain stem, one on the right, and one on the left. Each side exits the bony skull through a small opening called the jugular foramen. It shares this opening with the jugular vein and two other cranial nerves. It then descends behind the ears, down the neck alongside the veins and arteries and behind the large muscles that help to turn the head, the sternocleidomastoid muscles (SCMs). There are several branches in the head and neck – to the ear and the ear canal, to the back of the tongue and throat, to the voice box and to the esophagus.
In the chest, both sides then divide into the ventral (located towards the front of the body) vagus complex and dorsal (towards the back of the body) vagus complex. Both ventral and dorsal parts have branches to the heart and lungs and the esophagus. The dorsal vagus complex continues into the abdomen where it branches to the stomach, small intestine, liver, gall bladder, spleen, pancreas, ascending and transverse colon, and kidneys. The ventral vagus complex is the part of the vagus nerve that coordinates with four other cranial nerves to enable us to feel safe and socially engaged. (More about this later in Anna's upcoming webinar on cranial nerves and healthy social engagement.)
WHAT does the vagus nerve do?
The vagus nerve is a key part of the parasympathetic nervous system, commonly referred to as our 'rest, digest and recover or repair' system. After a stressful event that requires us to prioritize our survival by either fleeing, fighting or shutting down (flight, fight or freeze states) to escape harm, it allows us to come back into a calmer state that allows for the activities that support our health and allow us to be happy and relaxed. This balance between our parasympathetic and sympathetic nervous systems is continually happening in response to our environment and needs.
The vagus nerve fibers bring sensory information from the body back to the brain stem about body temperature, blood pressure, heart rate, heart rate variability, respiratory rate and digestion. It provides the motor function for all the digestive glands (think stomach acid, pancreatic enzymes, small intestine enzymes, liver enzymes, etc.) and motor function for the rhythmic peristaltic contractions of the esophagus, stomach and small and large intestines.
In the back of the throat, the vagus nerve innervates muscles that help with swallowing, and sensations of taste on the back of the tongue. In the windpipe, it provides motor input to the vocal cords. It coordinates with other cranial nerves in the sense of hearing, and communication via the muscles of facial expression.
The vagus nerve is also involved in reducing inflammation via neural pathways to the spleen. It acts like the brakes in your car to slow down inflammation.
Some possible signs of vagus nerve malfunction are:
- Throat: swallowing problems, hoarse voice
- Chest: respiratory disorders (chronic cough, breathing problems), cardiovascular disorders (slow or fast heart rate, high or low blood pressure)
- Abdomen: digestive disorders (colic, IBS, slow motility, low stomach acid)
- Whole body: high inflammation, nervous system disorders (anxiety, depression, disassociation, shut down feelings, apathy, lack of motivation, etc.), fatigue, brain fog, chronic stress, tense or flaccid muscle tone, poor concentration
WHAT causes malfunctions of the vagus nerve?
Poor blood flow and excess pressure in the brain stem can cause malfunctions in the very beginning of the vagus nerve. Anywhere along its path, the vagus nerve fibers can become pinched and compressed. Nerves are very sensitive to their environment and require ideal conditions to continue functioning well. If someone is stressed or experiences shock or emotional and physical trauma, the tension created in the tissues can be transferred to the vagus nerve as well. For example, stress can cause us to constrict the respiratory diaphragm, or parts of the gut; it's very common for the muscles of the neck and shoulders to become chronically tight. The brain stem where the vagus nerve originates is also deprived of proper blood flow from chronically tight muscles in the neck and chest.
Another way the vagus nerve can malfunction is from misalignment of the cranial bones (from accidents, birth trauma, etc.) that cause the nerve to be compressed where it exits the skull. All these potential causes of a dysregulated nervous system can be addressed by an experienced manual therapist. It is important to correct these potential root causes of vagus nerve imbalance.
HOW can we help with self-help techniques?
Before considering how to stimulate the vagus nerve, it is good to consider how we can create a supportive environment for our nervous system.
The vagus nerve is easily influenced by the gut as it has such a huge presence there in the intestines. A baseline of eating nutritious foods and adequate fiber and water intake, taking nervous system breaks for meals, and exercise is a good place to start.
The vagus nerve is also influenced by poor breathing patterns. Breathing exercises that help restore the movement of the diaphragm can have the effect of restoring calm and stronger vagal tone or function.
Basic stimulation of the vagus nerve comes from any activity that provides stress reduction as this stimulates the PNS and the vagus nerve. Some of these we do naturally when we feel stressed - gently massaging around your eyes and ears, meditating, praying, humming, singing, yawning, stretching, reaching out to talk to a friend, having a cup of tea, a relaxing walk in nature, etc. Adding relaxing activities regularly to your lifestyle is key to maintaining a healthy nervous system.
Anna has put together a 5-step "Vagus Nerve Stimulation Recipe" to help rebalance your nervous system – whether you are feeling anxious and overwhelmed or depressed and demotivated. It combines 5 simple techniques that you can do together in the order she provides, or by themselves. Adding this 5-step recipe to your daily routines can promote a healthier, more flexible stress response.
You can follow along with her in this video below:
How can Anna, as a practitioner, help you reset and balance your nervous system?
Anna is experienced and highly trained in four holistic healing modalities: craniosacral therapy, reflexology, lymph drainage therapy, and somatic movement therapy.
All these modalities strengthen the parasympathetic nervous system and enhance the function of the ventral vagus nerve complex. She also uses a very specific neuro-reflex Vagus Nerve Stimulation protocol that stimulates the vagus nerve all along its path, from its origin in the brain stem to its lower reaches into the digestive system. This 75-minute protocol is applied using reflexes on the feet, face, ears, and neck and is very effective in strengthening vagal tone.
Craniosacral therapy (CST) provides specific, non-invasive methods to realign the cranial bones and to release muscle tensions that create restrictions in the vagus nerve at the level of the skull and neck, as well as in the chest and abdomen.
Somato-emotional Release (SER) is a gentle and powerful part of CST that allows you to shake off the long-term effects of past emotional traumas and abuse. Releasing trapped emotions in the tissues, unresolved trauma, and limiting beliefs are important steps in building a healthier, more resilient stress response.
If your goal is to improve your nervous system regulation, a combination of self-help techniques and in-person or virtual therapy sessions with Anna can be very helpful.
It's exciting to have these options to really make a difference in restoring calm and resilience in non-invasive ways.
References
- Book by Stanley Rosenberg: Accessing the Healing Power of the Vagus Nerve
- Study Guide by Karen Axelrod: Craniosacral Therapy for Cranial Nerves
With advanced training and technique certification in Upledger Craniosacral Therapy (CST), Anna is passionate about supporting brain health and optimizing brain function. Anna is also an experienced Foot Reflexology Therapist, registered and certified with the Reflexology Association of Canada. She has recently trained as a Lymph Drainage Therapist through the Chikly Health Institute, and provides specialized lymph drainage of body, face, organs, muscles and nerves. Anna has a special interest in posture and therapeutic movement.
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