Recently, biohackers, doctors and wellness advocates alike have been looking to the vagus nerve as a means of reducing stress, stopping PTSD, assisting with digestion, immunity and more. Many believe it to be a link to better health and wellness.
WHERE IS THE VAGUS NERVE?
The Vagus Nerve is the longest, most complex cranial nerve, which is why it’s derived from the Latin word vagus, meaning “vagrant, wanderer”. It innervates the muscles of the throat (pharynx and larynx) and the organs of respiration (lungs), circulation (heart), digestion (stomach, liver, pancreas, duodenum, small intestine, & the ascending and transverse sections of the large intestine), and elimination (kidneys).
WHAT DOES THE VAGUS NERVE DO?
The vagus nerve is the primary nerve in the parasympathetic nervous system, which regulates bodily functions such as mood, immunity, digestion, and heart rate. It is also a part of what’s known as the “gut-brain axis” which sends signals to and from the digestive system and the brain.
New treatments that modulate the brain-gut axis, such as vagus nerve stimulation, are said to assist with inflammation such as irritable bowel syndrome (IBS) and mood disorders. Healthcare practitioners believe that for these reasons and more, the vagus nerve is a target for better health and wellness.
So how does it fit in with stress? Well first off, let’s look at the autonomic nervous system.
The autonomic nervous system is responsible for involuntary physiological processes, such as your heart rate, digestion, and pupil dilation. It comprises of two parts:
Parasympathetic nervous system aka ‘rest & digest’. Your body is in RELAXATION MODE.
Sympathetic nervous system aka ‘fight or flight’. Your body is in STRESS MODE.
WHAT ESSENTIAL OILS ARE GOOD FOR THE VAGUS NERVE?
Now that we have a better understanding of the vagus nerve, let’s look at some natural ways you can encourage better vagus nerve activity and which essential oils can help.
While traditionally calming essential oils such as lavender and chamomile have been used to soothe the sympathetic nervous system, studies have identified a new approach. When we are stuck in sympathetic dominance the vagus nerve is stagnant, so, when addressing the vagus nerve rather than calming it, we need to stimulate it to perform its task.
To achieve this a blend of Clove and Lime essential oils diluted in a carrier oil have been identified as being highly effective. By applying a couple of drops on each side of the vagus junction this formula can help encourage vagus nerve activation. The beauty of essential oils is that their molecular weight is so minute that they can quickly enter the bloodstream. A gentle blend of 3% within a carrier oil of these two oils has been reported to improve calmness, ease digestive discomfort, and improve the feeling of tiredness.
HOW TO STIMUPATE THE VAGUS NERVE
Like many bodily functions, over time, your vagus nerve’s ability and function can decline. This can lead to low vagal tone which causes negative effects such as high blood pressure, heart disease, depression and anxiety. Vagus nerve stimulation is believed to promote a healthy vagus nerve and help regulate the parasympathetic state.
Breathwork
My favorite is Box Breathing or 4-4-4-4. Breathe in counting to 4 slowly.
Pause at the top for 4 seconds.
Slowly exhale for 4 seconds.
Pause at the bottom for 4 seconds.
Begin the pattern anew. Repeat for as long as needed to restore a calm and relaxed feeling.
Coffee enemas
Eye exercises
This works like a charm every time for me. Face straight ahead, eyes to right for 30 seconds or longer and switch when you have a yawn, sigh or swallow. This is your vagus nerve relaxing.
Exercise
Exposure to cold
Shower 30 seconds warm and 30 seconds cold for 6 or more cycles
Polar Plunge in the winter
Get outside in the winter
Sauna & cold plunge
Intermittent Fasting
Healthy Fats
avocados
coconut cream, shredded coconut, coconut oil
olives, extra virgin olive oil
nuts (walnuts, almonds, macadamia nuts)
seeds (sunflower, pumpkin, hemp, sesame, chia seeds and ground flax seeds)
nut and seed butters:
Peanut butter
Almond butter
Cashew butter
Walnut butter
Pistachio butter
Brazil nuts butter
Hazelnut butter
Macadamia nut butter
Pecan butter
Chestnut butter
Pine nut butter
Sunflower seed butte
Sesame seed butter (aka tahini).
Coconut butter
Pumpkin seeds butter
Mixed nut butters
sea food (wild caught fish, salmon, tuna, anchovies, sardines
dark chocolate with at least 70% cocoa
whole eggs
grass-fed beef, butter and ghee
full fat dairy (heavy whipping cream, whole milk cheese)
Hugging
Massage
Professional massage
Self massage.
Vagus Nerve Neck Massage
Identify the SEM (Sternocleidom astoid) in your neck (shown in image above)
Pinch firmly along the SEM line
Start from the lower SEM and work your way to below the jawline
You may feel tension in certain places that you’d like to continue to massage
You can also pull the SEM gently away from the skin
Repeat on both sides
Massage 1
Find this pressure point in the hollow right above the ridge above your ear canal (shown in above image)
Make gentle circles in this pressure point
Try to move the skin of your ear around in circles
Do no press too hard
You may notice changes in your breathing, a yawn, a swallow or general calmness
Repeat on both ears
Massage 2
Find the back of your ear canal (shown in image above) and press towards the back of your head
Make gentle circles and massage this area
Repeat on both sides
Massage 3
Lightly grab the side of your ear and pull gently away from the skull
Stretch your ear down and away from your skull
Stretch your ear up and away from your skull
Repeat on both sides
Note: This can be relieving for people with TMJ or tension heads
Note: You may want to use essential oils or moisturizer to facilitate the comfort of these massage techniques.
Meditation
Probiotics from food
Kimchi
Sauerkraut
Kefir, Yogurt
Cultured buttermilk
Lacto-fermented pickles
Tempeh
Miso
Natto
Kombucha
Singing, humming, gargling & "om"
Sleep in right side gently applies pressure to the nerve
Sleeping on the back is the worst option
Yoga or Yin Yoga
Final Thoughts
Stimulating the vagus nerve has been shown to have many benefits, so why not give it a try?
If you’re looking for ways to improve your health, adding in a combination of the suggestions posted above in your self-care routine may be a good place to start. Eye exercises, neck and ear massages are three easy ways to get started. Other techniques to help heal the vagus nerve include breathwork and singing or humming. These are all easy to do to bring your body back in to the rest and digest mode by reducing stress, stopping PTSD, assisting with digestion, immunity and more.
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Medical disclaimer: This information is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Never disregard professional medical advice or delay seeking medical treatment. Medical conditions require medical care.
Great suggestions. Love the addition of the essential oils for the vagus nerve.