The Vagus Nerve

 

Imagine a highway connecting your brain to almost every major organ in your body – your heart, lungs, stomach, and even your gut.  This highway is called the vagus nerve.  It's a huge player in your "autopilot" system (the Autonomic Nervous System), especially the part that helps you relax, rest, and digest.  We call this the "rest and digest" mode.

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When your vagus nerve is working well, it helps keep you calm, manages inflammation, helps your digestion run smoothly, and keeps your heart rate steady.  It's like the chill-out button for your body.

 

How Brain Injury Can Mess with Your Vagus Nerve

 

When you have a brain injury (like a concussion or something more severe), it's not just the brain itself that can be affected.  The impact, swelling, or even changes in how the brain communicates can directly or indirectly affect this vital vagus nerve highway.

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Think of it like this:

• Direct Damage: The nerve itself could be stretched or compressed during the injury.

• Communication Breakdown: The brain might not be sending clear signals to the vagus nerve, or the nerve might not be "hearing" them properly.

• Constant "Fight or Flight": A brain injury often leaves your body stuck in a stressed-out "fight or flight" mode. The vagus nerve is supposed to switch you out of this, but if it's not working right, you stay in overdrive.

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When your vagus nerve isn't doing its job well after a brain injury, you might notice:

• More anxiety or panic attacks

• Digestive issues (bloating, nausea, irregular bowel movements)

• Heart rate problems (like it racing too much)

• Trouble sleeping

• Feeling constantly wired or on edge

• Difficulty recovering from stress

 

Boosting Your Vagus Nerve: Simple Ways to "Repair" and Recharge

 

The good news is that you can't exactly "repair" a damaged nerve like you fix a broken bone, but you can definitely stimulate and strengthen its function!  This helps your brain and body communicate better and encourages that "rest and digest" mode to kick in more often.

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Here are some easy ways to give your vagus nerve a workout:

1. Deep, Slow Breathing

   • This is one of the easiest and most powerful methods.

   • How: Breathe in slowly through your nose, letting your belly expand.  Then, exhale slowly and completely, making your exhale longer than your inhale (e.g., inhale for 4 counts, exhale for 6 counts).

   • Why: Slow, deep breathing signals your vagus nerve to slow down your heart rate and tell your body it's safe to relax.

   • Click HERE to explore pranayama (breath work) techniques.

2. Humming, Singing, or Chanting

   • How: Just hum your favorite tune, sing in the shower, or try chanting.

   • Why: The vagus nerve passes near your vocal cords and throat.  Vibrations from these activities can stimulate it.

3. Gargling

   • How: Take a big sip of water and gargle vigorously until your eyes water.

   • Why: This also stimulates the muscles in your throat that are connected to the vagus nerve.

4. Massage

   • How:​​ Gently tug down on the earlobe or massage the area behind your ear, as the vagus nerve travels near these locations.

   • Why: This kind of massage can help to instantly calm an increased heart rate and feelings of panic by improving your vagal tone.

   • Click HERE to explore Ayurvedic self massage.

5. Tapping

   • How:​​ Gently drum the midpoint of your chest, also known as the "happiness point," with your pointer and index fingers for about 20 seconds or longer.  While you tap, focus on your breath.

   • Why: This method is thought to stimulate your vagus nerve, and some people find it helps them feel more energized and focused.

   • Click HERE to explore EFT Tapping.

6. Cold Exposure (Carefully!)

   • How: Splash cold water on your face, take a cool shower (start with just your face or feet if new to this), or try ending your warm shower with 30 seconds of cold.

   • Why: Sudden cold exposure, especially to the face and neck, activates the vagus nerve and helps reset the nervous system. Start slow and be mindful of your body's response, especially after a brain injury.

7. Natural Sunlight

   • How:​ Get 5-10 minutes of sunlight within the first hour of waking up.  If it's a cloudy day, you might need to stay out a little longer.

   • Why: Spending time in natural light, particularly in the morning, is crucial for regulating your internal clock. A balanced circadian rhythm creates a more stable nervous system and supports vagal nerve function.

8. Gentle Exercise

   • How: Things like walking, gentle yoga, or Tai Chi.

   • Why: Consistent, moderate exercise helps regulate the entire nervous system, including the vagus nerve. Avoid overdoing it, which can stress your system.

   • Click HERE to explore neck exercises.  

   • Click HERE to explore eye movements.

9. Laughter and Social Connection

   • How: Spend time with loved ones, watch a funny movie, connect with friends.

   • Why: Laughter and positive social interactions are natural ways to reduce stress and activate the "rest and digest" system.

10. The Power of a Smile

    • How:​​ Engage a "half-smile" by relaxing the muscles of your face and slightly turning up the corners of your lips.

    • Why: The vagus nerve extends to the muscles of the face, and activating them through a smile can help engage what's known as the "social nervous system."  This can cultivate a sense of calm and positively influence your mood.

11. Experiencing Awe

    • How:​​ Take a walk in nature without your phone, listen to inspiring music, visit an art museum, or gaze at the night sky.

    • Why: Finding moments of wonder can be a powerful way to stimulate your vagus nerve and can lower blood pressure, reduce inflammation, and improve your mood.

12. Meditation and Mindfulness

    • How: Use guided meditations like Yoga Nidra or progressive muscle relaxation, focus on your breath, or just notice the present moment.

    • Why: These practices combine mindfulness, controlled breathing, and muscle tension relief to enhance the "rest and digest" parasympathetic nervous system response and train your brain to be calmer, which directly supports vagus nerve function.​

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Vagus Nerve Food Guide

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The vagus nerve plays a big role in digestion.  When it's out of balance, it can affect your gut.  Eating the right foods can help keep it healthy.

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• Fish: Contains omega-3s that help your heart and circulation, which supports the vagus nerve.

• Probiotics: Found in yogurt and fermented foods, they create a healthy gut, which is key for the vagus nerve to work well.

• Leafy Greens: Spinach and kale have nutrients that reduce inflammation in your gut, helping the vagus nerve function better.

• Zinc: Found in poultry, chickpeas, and almonds.  This mineral is also important for good vagus nerve function.

• Rest and Digest: After your meal, consider taking a short break or a "siesta."  When you allow your body time to rest instead of rushing off to the next activity, you give your vagus nerve the space it needs to effectively manage the digestion process.  Try not to eat and run!

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The main idea: Eating foods that lower inflammation and support a healthy gut will help your vagus nerve do its job.

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After a brain injury, taking care of your vagus nerve is a key part of your recovery.  By regularly using these strategies, you can help calm your nervous system, improve your "autopilot" functions, and feel more balanced and resilient.  Be patient with yourself, listen to your body, and work with your healthcare team!