The Vagus Nerve, also coined the Wandering Nerve, extends from your brain to your bowels.  It is the biggest nerve in the body, extending all the way from the brainstem to the intestines and branching out to connect the major organs.

Dr. Navaz Habib says, “The vagus nerve is the conductor of the human body symphony orchestra.”  It needs to be in optimal functioning to send the correct and timely messages to our organs and cells.

The vagus nerve is responsible for:

• Allowing food to be swallowed
• Managing airway and vocal cords
• Controlling breathing
• Controlling heart rate
• Maintaining optimal blood pressure
• Live functions
• Gall bladder emptying
• Hunger and satiety
• Managing blood sugar and insulin
• Gut health

Supporting and stimulating the vagus nerve is another way to support optimal gut health. Gut health directly impacts pelvic pain.

The vagus nerve activates the parietal cells to produce hydrochloric acid (HCI), which in turn secrets the digestive enzymes, pepsin, and gastrin.  The stomach is also told by the vagus nerve to stimulate muscle function and push food to the small intestines.  If you have lower vagus nerve activity, it can lead to low stomach acid, which is a root cause of many gut health issues.  A balanced stomach pH breaks down foods and prevents unwanted viruses, bacteria, and parasites that disrupt and damage the digestive tract.

The following exercises can support a healthy vagal tone. You can pick and choose from the list, or incorporate all of them into your daily routine! Pay attention to your stress levels and the feelings in your body. Take time out to relax, de-stress, and do what feels right for you.

ALTERNATE NOSTRIL BREATHING

“Pranayama” refers to yogic breathwork.

Here’s a simple pranayama exercise you can do anywhere:

• Place your right thumb on the outside of your right nostril, closing it off.
• Inhale fully, through your left nostril.
• Holding the breath, use your right ring finger to close off your left nostril, and then remove your thumb from your right nostril.
• Exhale fully out of your right nostril.
• Keeping your ring finger on your left nostril, inhale fully through your right nostril.
• Holding at the top of the breath, switch fingers again, putting your thumb on the outside of your right nostril, and removing the ring finger from the left.
• Exhale fully out of your left nostril.

This is one round. Continue for 5-10 rounds, or until you feel relaxed.

BELLY LAUGHTER, “OM” CHANTING, AND GARGLING ALL SUPPORT VAGUS NERVE FUNCTION

Releasing positive tones through your vocal cords can stimulate the vagus nerve. This can be done through singing, humming, and chanting. How can you incorporate this into your daily routine? Can you sing in the shower or in your car on the way to and from work? Hum while doing chores? What about chanting “om” or a prayer as part of your morning ritual? You can get even more benefits by doubling down and doing this as part of a social activity – such as attending weekly karaoke night with friends or joining a choir. What resonates with you?

COLD PLUNGE

The cold plunge is a practice that exists in many cultures. This practice is done to help build the immune system by building resilience to stress (the shock of going from hot to cold), and by supporting the body’s ability to transition between the sympathetic to parasympathetic nervous systems.

To do a cold plunge, immerse your body in warm water for five minutes. Then, immediately jump or transition into cold water for 20 seconds. A less drastic approach is to rinse your face with very cold water first thing in the morning or after a hot shower. Many spas also have hot and cold plunge pools that you can dip in and out of.

PRACTICE DEEP BREATHING

Making a practice of slowly and fully inhaling and exhaling each breath helps to slow down the body and combat against stress, activating the parasympathetic nervous system and stimulating the vagus nerve. It’s not realistic to breathe like this all the time, but it’s a great habit to consciously employ when you catch yourself stressed and wound up. Additionally, creating a deep breathing practice, even just for 5-10 minutes once or twice a day, can create a profound shift in your nervous system and your stress levels.

MEDITATION, TAI CHI, AND YOGA ALL SUPPORT VAGAL NERVE TONE.

Many of the exercises listed here are from the Institute for Integrative Nutrition.

For more information on the vagus nerve, I recommend, Dr. Navaz Habib’s book, Activate your Vagus Nerve.