When I was a child, my mother had dysautonomia. I wondered what kind of disease it was because she was often complaining about feeling dizzy and wanting to stay in bed. Also, a friend of mine in college told me, “I am having the ‘fluffy disease’ right now,” as she was under the pressure of studying for exams and writing many papers. She didn’t go to see a doctor to diagnose what she was having, but now I understand that she had dysautonomia. Dysautonomia is an imbalance between the sympathetic nervous system, which activates physical activity, and the parasympathetic nervous system, which promotes a relaxed state. Both sympathetic and parasympathetic nerves belong to the autonomic nervous system, which operates independently from our conscious awareness. It may be difficult to control, but they are very important! In particular, I would like to discuss the vagus nerve, which is the longest of the cranial nerves and covers a surprisingly large area. The importance of vagus nerve stimulation has been attracting attention due to the rapid increase in publications on vagus nerve stimulation therapy, which has been linked to a number of diseases.
The vagus nerve quietly directs and regulates the body’s vital functions. They are standing by to address a variety of issues, both fast-acting and long-term effects. The vagus nerve originates in the brain and travels throughout the body, branching out into many different organ systems along its extremely complex pathway.
Brain
Stimulation of the vagus nerve relieves symptoms of depression and anxiety and increases resilience to stress. It also releases dopamine and increases levels of serotonin and 5-hydroxytryptophan (5-HTP), a precursor to serotonin, leading to improved quality of life, including better emotional adjustment and enhanced social functioning. A healthy vagus nerve is also associated with sharp cognitive function and creative thinking.
Heart and Lungs
The vagus nerve stabilizes heart rate and respiration and ensures a steady supply of oxygen to all tissues. Because it senses and regulates the cardiovascular environment, including blood pressure and heart rhythm, the vagus nerve is said to be “the major conduit between the heart and the brain”. The vagus nerve is also the primary messenger of sensory information from the lungs to the brain, controlling the contraction and relaxation of airway muscles and regulating both the rate and depth of breathing.
Gut and Pancreas
The vagus nerve regulates energy use, digestion, and appetite. It controls gastrointestinal motility and promotes the secretion of gastric acid, which is necessary for proper digestion of food. It also helps us to know when we are hungry or full. It helps the body sense its needs, such as water and salt, and can also detect danger from food allergens and toxins. In addition, the vagus nerve regulates insulin secretion and controls blood glucose and glucose stores.
Immune Systems
The vagus nerve is closely involved with the immune system and plays an important role in the regulation of immune responses. Signaling through the vagus nerve may reduce the risk of autoimmune diseases and chronic inflammatory conditions by regulating inflammatory responses and suppressing excessive immune responses.
How can I monitor the health of the vagus nerve?
Measurement of heart rate variability (HRV) is widely used as the most effective and convenient method to accurately assess vagal function. This variability fluctuates spontaneously in response to respiration and other signals from the autonomic nervous system. In general, a higher HRV suggests stronger vagal tone and better vagal nerve function. Smartwatches have a heart rate monitor function, but I personally do not recommend smartwatches that are constantly exposed to EMFs. A heart rate monitor that is worn only when taking measurements would be good. I also recommend that you take an electrocardiogram at your physical examination.
How can vagus nerve function be improved?
Since the vagus nerve is connected to the intestines, it is important to improve the intestinal environment by taking plenty of dietary fiber and regularly consuming fermented foods. Of course, it is also essential to regulate one’s life rhythm through moderate exercise, adequate sleep, and exposure to natural sunlight to reset one’s body clock. There is also vibration therapy, which can be done easily by humming, whistling, singing, or playing a musical instrument. Meditation and yoga, which lead to a state of deep relaxation, also activate the vagus nerve. The easiest way to stimulate the vagus nerve is through breathing exercises. It is said to be a good idea to take slow, deep breaths and to expand the abdomen several times a day. There is also the 4-7-8 breathing technique, in which you inhale for 4 seconds and hold your breath for 7 seconds. Then exhale for 8 seconds. I also recommend listening to music of the Schumann resonance frequency. The Schumann resonance is a reflection of an extremely long wave (ELF) between the Earth’s surface and the ionosphere, whose wavelength is exactly an integer fraction of the distance around the Earth.
I believe that by understanding the role of the vagus nerve and learning how to effectively stimulate it, we can achieve greater calm, healing, and resiliency. I encourage everyone to start with what you can do.
Reference
https://pmc.ncbi.nlm.nih.gov/articles/PMC9656367/
https://pmc.ncbi.nlm.nih.gov/articles/PMC6070065/
https://pubmed.ncbi.nlm.nih.gov/36641366/
Your Body, Your Health, Your Life 