The Vagus Nerve: what it is & tips to activate it

What even is the vagus nerve?

The vagus nerve represents the main component of the parasympathetic nervous system, which oversees an array of crucial bodily functions, including control of mood, immune response, digestion and heart rate.

It also establishes one of the connections between the brain and the gastrointestinal tract (your gut), and sends information about the state of the inner organs to the brain via afferent fibers. It is the mind-body connection.

Why should I care about activating the vagus nerve?

God, in his wisdom, created our bodies with the capability to be influenced in a positive manner.

Stress can be good at times, but a constant stress state can wreak havoc on your body. By stimulating the vagus nerve, you can send a message to your body that it’s time to relax and de-stress, which leads to longterm improvements in mood, wellbeing and resilience.

Tips to stimulate the vagus nerve:

Singing: A study found that singing in unison, which is often done in churches, increased heart rate variability and vagus function. Scientifically speaking, when we gather with our brothers and sisters in Christ and sing together, we are stimulating our vagus nerve. Perhaps that is why I feel physically refreshed after Sunday morning worship!

Sex with your spouse: Oxytocin’s origin is predominantly in neurons of the paraventricular nucleus of the hypothalamus that project axons into the posterior pituitary of the brain, where they release oxytocin into the systemic circulation in response to vagino-cervical stimulation and orgasm. Oxytocin stimulates the vagus nerve, which explains mood elevation after sex. Our God-given gift of sex promotes a healthy wellbeing.

Gratitude journaling: In science, there is something known as the polyvagal theory. It was proposed by Steven Porges of Indiana University’s Trauma Research Center at the Kinsey Institute, and can help explain why gratitude makes us feel so content. The “-vagal” in Porges’ theory finds its origins in the vagus nerve, which starts at your brainstem and wanders throughout the body. Our vagal nerve lays out a decision process that determines whether fight-or-flight mode is activated. According to Porges, practicing gratitude is one way you can help condition your vagus nerve, giving your nervous system cues of safety.

Prayer: In a recent study conducted by New York University’s Langone Medical Center, members of Alcoholics Anonymous were placed in an MRI scanner and shown drinking-related images to stimulate cravings (it worked, which sounds pretty cruel). But, the cravings were soon after reduced when the participants prayed. When we pray, we can activate neural pathways we developed when young to release hormones, such as oxytocin, which stimulates the vagal nerve.

Heart rate variability (HRV): God created us with an autonomic nervous system - which controls unconscious processes - that has two branches: (1) the parasympathetic nervous system (often referred to as “rest and digest”) handles inputs from internal organs, like digestion or your fingernails and growing hair, and decreases heart rate, and (2) the sympathetic nervous system (often called “fight or flight”) reflects responses to things like stress and exercise, and increases your heart rate. HRV is also controlled by the vagus nerve.

The vagus nerve activates the parasympathetic nervous system and basically functions as the button you can press to reduce stress. It originates on the surface of the brain but transmits information to tissues and organs as it moves throughout the body. The nerve also plays a critical role in letting your body know that things are going to be okay. The more complex or variable your HRV, the more resilient and adaptable you are. Studies show physical exercise can have a positive impact on HRV. I recommend further researching HRV, as there are many ways to impact this to promote health!

Breathing: As little as one minute of diaphragmatic breathing a few times per day has been shown to have a beneficial effect on the cardiopulmonary system and enhance parasympathetic activation. One of my favorite ways to activate vagal tone through breath work, especially box breathing: breathe in to the count of five, hold for five seconds, breathe out to the count of five, and wait for five seconds before breathing in again.