What is VAGAL TONE (and how can you stimulate it)?
What is the vagus nerve?
The vagus nerve connects the brain with other major organs that function involuntarily (aka autonomically): the heart, lungs, digestive organs, liver, thyroid, adrenals, and kidneys.
It is responsible for communicating parasympathetic messages that tell the body it is safe to calm down, receive, rest, and digest.
Vagal nerve stimulation also improves mitochondrial function, which is important for energy & aging.
When the vagus nerve is stimulated, heart rate and blood pressure decrease, breathing slows, and the digestive system is activated.
Communication goes the other way when other organs alert the brain that there is stress or inflammation.
What impacts the vagus nerve?
heavy metals
inflammatory diet
brain injury
trauma
Why is healthy vagal tone important?
Poor vagal tone has been connected to several inflammatory conditions: from migraines to type II diabetes to obesity.
It can contribute to digestive issues like acid reflux, constipation, bloating, sluggish liver function, and poor fat digestion.
Managing your stress response through mental, emotional, and physical strategies is essential for healthy vagal tone (and everything it regulates).
How do you support vagal tone?
meditation
massage, especially of feet
stimulate vocal cords: gargle, hum, sing loudly, laugh, chew gum
stimulate dive reflex: submerge or splash face with cold water, cold shower, cold water plunge
stimulate Valsalva reflex: pinch nose & exhale slowly as if blowing up a balloon for 20 sec, then immediately lay down & elevate legs 45 degrees
Note: It is possible to OVER-stimulate the vagal nerve, which can result in very low blood pressure or fainting. The goal is balance, so take care to only stimulate relaxation reflexes one at a time. If you have irregular blood pressure or heart rate, check with your health professional to ensure these strategies are safe for you.
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References
Bonaz, B., Sinniger, V., & Pellissier, S. (2016). Vagal tone: effects on sensitivity, motility, and inflammation. Neurogastroenterology & Motility, 28(4), 455–462. https://doi-org.uws.idm.oclc.org/10.1111/nmo.12817
Bravo, J. A., Forsythe, P., Chew, M. V., Escaravage, E., Savignac, H. M., Dinan, T. G., Bienenstock, J., & Cryan, J. F. (2011). Ingestion of Lactobacillus strain regulates emotional behavior and central GABA receptor expression in a mouse via the vagus nerve. Proceedings of the National Academy of Sciences of the United States of America, 108(38), 16050–16055. https://doi.org/10.1073/pnas.1102999108
Ceylan, E., Ozpolat, C., Onur, O., Akoglu, H., & Denizbasi, A. (2019). Initial and Sustained Response Effects of 3 Vagal Maneuvers in Supraventricular Tachycardia: A Randomized, Clinical Trial. Journal of Emergency Medicine, 57(3), 299–305. https://doi-org.uws.idm.oclc.org/10.1016/j.jemermed.2019.06.008
Cleveland Clinic. 5 Ways to Stimulate Your Vagus Nerve. 2022. Retrieved from: https://health.clevelandclinic.org/vagus-nerve-stimulation/
Çorbacıoğlu, Ş. K., Akıncı, E., Çevik, Y., Aytar, H., Öncül, M. V., Akkan, S., & Uzunosmanoğlu, H. (2017). Comparing the success rates of standard and modified Valsalva maneuvers to terminate PSVT: A randomized controlled trial. The American journal of emergency medicine, 35(11), 1662–1665. https://doi.org/10.1016/j.ajem.2017.05.034
Dr. Jockers. Improving Vagal Tone For Better Mental and Emotional Health. Retrieved from https://drjockers.com/vagal-tone/Gerritsen, R., & Band, G. (2018). Breath of Life: The Respiratory Vagal Stimulation Model of Contemplative Activity. Frontiers in human neuroscience, 12, 397. https://doi.org/10.3389/fnhum.2018.00397
Goggins, E., Mitani, S., & Tanaka, S. (2022). Clinical perspectives on vagus nerve stimulation: present and future. Clinical Science (London, England : 1979), 136(9), 695–709. https://doi-org.uws.idm.oclc.org/10.1042/CS20210507
He, X., Liu, J., & Zang, W.-J. (2022). Mitochondrial homeostasis and redox status in cardiovascular diseases: Protective role of the vagal system. Free Radical Biology & Medicine, 178, 369–379. https://doi-org.uws.idm.oclc.org/10.1016/j.freeradbiomed.2021.12.255
Magnon, V., Dutheil, F., & Vallet, G. T. (2021). Benefits from one session of deep and slow breathing on vagal tone and anxiety in young and older adults. Scientific Reports, 11(1), 1–10. https://doi-org.uws.idm.oclc.org/10.1038/s41598-021-98736-9
Pellissier S, Dantzer C, Mondillon L, Trocme C, Gauchez A-S, Ducros V, et al. Relationship between vagal tone, cortisol, TNF-alpha, epinephrine and negative affects in Crohn’s disease and irritable bowel syndrome. PLoS ONE. 2014 Sep 10;9(9):e105328. DOI: 10.1371/journal.pone.0105328. PMID: 25207649. PMCID: PMC4160179.