Invite the Queen to Dinner
One of my favorite subjects of study this year has been the magic and mystery of our tenth cranial nerve, the Vagus. The word Vagus literally translates to “wandering”. In the course of its travels, down our neck and through our abdomen, the two branches of our longest and most-complex cranial nerve will eventually touch or interact with nearly every organ and system in our body.
Affectionately referred to as "The Queen of the Parasympathetic Nervous System," the Vagus nerve acts as a mediator between the body and the mind, between thinking and feeling. Furthermore, it often communicates via that "gut feeling" we all know so well.
The Parasympathetic Nervous System regulates the state known as ‘Rest and Digest’, a state of relaxed calm, connectivity, and contemplative creativity. It’s also the embodied sense of well-being that arises when our nervous system feels safe. Health, growth, and restoration spring from this restful state. The Vagus nerve holds the key to this state, and thereby has the power to counteract and inhibit our Sympathetic Nervous System’s "Fight or Flight" response.
"Fight or Flight" is characterized by heightened flow of cortisol and adrenaline and experienced as anxiety or fear. Often expressed in the body as shallow breath, tense muscles, increased heart rate, racing or scattered thoughts, and digestive difficulty, all of this is Survival Mode. Though it serves us well in times of need, this state often persists long after its usefulness has ended. We don't feel safe, even when we are. In such times, the Vagus nerve, our gentle Queen, can be an important friend and ally.
In understanding this fascinating part of our anatomy, we gain both new tools for self-awareness and a myriad of healthy coping-mechanisms to help us move through the world with grace and ease. I encourage everyone not only to study the powers of the Vagus nerve but also to share the knowledge within individual communities!
In the meantime, here are a few simple ways to activate and strengthen your Vagus nerve:
1) BREATHE DEEPLY. Mindful breath is perhaps the most direct and immediate way to contact your Vagus nerve. When your exhale is longer than your inhale, your Vagus nerve tells your brain to turn up your Parasympathetic Nervous System. The result is an immediate decrease in heart rate.
For this practice, let your belly be soft, allowing your hips and shoulders to move with the breath. Inhale through the nose for two counts, pause, exhale through the mouth for four counts, pause. Try taking a few moments now and then, throughout your day, to focus on your breath. When you remember to breathe deeply, you remind those around you to breathe deeply as well. This is a gift in itself.
2) SING! There’s a good reason why singing, chanting, humming, and intoning have been included in spiritual traditions and celebrations throughout human history! When we sing we activate our throat, diaphragm, and belly to create sound, sustain notes and produce a full, rich vibrato. Effectively, this turns our bodies into resonance chambers and stimulates the Vagus nerve.
After even only one song, we’ll often notice a marked increase in our sense of well-being.
Better yet, sing together! Singing together connects us within a state of heightened well-being. The Vagus nerve is activated by that very feeling of safe, human connection.
3) DANCE! In dancing, we experience a beautiful combination of body awareness, breath, connectivity, movement, and vulnerability. This is a winning combination for activating and strengthening our Vagus nerve. Also highly effective are Yoga or a brisk walk in nature.
4) GET SOME BODYWORK! Deep, slow, safe touch is a wonderful way to activate your Vagus nerve.
5) USE COLD WATER. The Polar Bear Club may seem crazy, but they’re on to something very real! Cold-sensitive receptors stimulate the Vagus nerve. End your showers with a minute of cold water, jump into a creek after your sauna, cold plunge at the spa, or just splash some cold water on your face. Getting yourself out on winter walks can work wonders as well.
6) CHECK YOUR ADDICTION TO "BUSY."
Here is almost an alphabet-full list of tips:
a- Bundle up before bed and go look at the stars.
b- Cuddle your pets.
c- Drink water and tea from wide-mouth Mason jars.
d- Forgive yourself for something you no longer need to carry.
e- Learn more about something that sets your heart on fire.
f- Let yourself daydream.
g- Love up your people.
h- Make art.
i- Make lists of things you’re grateful for.
j- Notice the ways in which you are safe, loved, honored, respected, and valued.
k- Play with your kids.
l- Prepare beautiful meals with whole foods.
m- Put on some music and dance in the kitchen.
n- Read a good book.
o- Sit by a fire.
p- Stop feeling guilty for down time.
Q- Take a nap.
7) BEFRIEND YOUR VAGUS NERVE. Invite the Queen to dinner.
Merry Winter Deep, my friends! May the season be kind, and full of wonder.
- Natalia Newman, LMT