vagus nerve Archives | Linden and Arc

Part One: Breathe Deep

Abundant health is not for the taking; it is for the making. One way you can do this is by activating your vagus nerve.

What is the Vagus Nerve?

The vagus nerve, coined ‘the superhighway’, originates in the brain stem and regulates the vast majority of the body’s autonomic functions. This means, for the most part, we do not have to think about these functions for them to happen consciously.

“Beginning in the brainstem, the nerve travels through the jugular foramen (the large hole at the bottom of the skull), into the neck, and down through the thoracic cavity to the abdomen. Vagus, the Latin for “wandering,” appropriately reflects the nerve’s meandering pathways.” (van Mersbergen, 2014)

Why is the Vagus Nerve Vital?

An optimal functioning vagus nerve is crucial in optimizing health and halting the progression of inflammation and disease. A great example of this is to imagine your favourite sports team. Each of the different players will have a specific role to play, and optimal performance within the team can only be reached if each player is doing their job correctly. The team coach manages to ensure that all the players are in sync with one another and can fulfill their roles accordingly. The vagus nerve is the ‘coach’ of the human body, as it regulates the function of so many different organs and cells. A coach that is not holding up their end will attribute to a poor overall performance from the team (our bodies); this is known as dysfunctional signaling which will result in a lack of harmony, creating inflammation, and eventually leading to a state of dysfunction and disease.

Is All Inflammation Harmful?

Now it is essential to mention that not all Inflammation is terrible. Inflammation is an essential response within the body to keep us safe from bacterial and viral invaders, physical trauma, and other things that should optimally not enter the body. When inflammation levels are not kept in check and become chronic, the effects can be wide-ranging and lead to many different health conditions. Managing the inflammatory system is one of the most critical functions of the vagus nerve. It can have far-reaching effects on your overall personal state of health and disease.

How Can I Support My Vagus Nerve?

The first and most effective way to positively affect your vagus nerve is to learn to breathe correctly.

The average person takes approximately over 23,000 breaths per day. Can you imagine how this might affect your overall health and well-being if you are breathing sub-optimally? Rapid shallow chest breathing is a sign of stress, which activates the sympathetic branch of the nervous system and our fight or flight response. Slow, deep, belly breathing is a sign of rest, which activates the parasympathetic branch of the nervous system, and allows you to rest and digest.

Breathing Exercise:

Sit up straight without allowing your back to rest against anything, both feet on the floor.
Roll the shoulders up and back; tuck the chin slightly to elongate the back of the neck.
Exhale completely to remove all air from your lungs.
Put your right hand on your chest and your left hand on your belly just above your belly button.
Take a deep breath in through your nose for 5 to 7 seconds, allowing only your belly to rise, feeling only your left hand rising.
Suspend (hold gently) that breath for 2 to 3 seconds.
Exhale through your mouth for 6 to 8 seconds, allowing your belly to fall, feeling only your left hand falling.
Suspend your breath out, without any air entering your lungs for 2 to 3 seconds.
Repeat steps four through seven as many times as you feel comfortable or for a set period.

Note: the longer exhalations help to tap into your parasympathetic nervous system and “hack your vagus nerve” (Bergland, 2019).

You could start with 3 minutes per day and build from there. Make it part of your daily routine. For example, I like to implement this breathing technique first thing in the morning before my feet hit the floor and at the end of the day before I drift off to sleep. For best results, perform this practice multiple times per day, especially during periods of stress. Even a single minute of concentrated focus on slow, deep breathing can significantly positively impact your mood, stress levels, and overall health.

References:

Bergland, C. (2019, May 9). Longer exhalations are an easy way to hack your vagus nerve. Psychology Today. Retrieved from: https://www.psychologytoday.com/ca/blog/the-athletes-way/201905/longer-exhalations-are-easy-way-hack-your-vagus-nerve

van Mersbergen, M. (2014). Viva la vagus! Choral Journal, 55(3). Retrieved from: https://www.researchgate.net/profile/Miriam-VanMersbergen/publication/266376150_Viva_La_Vagus/links/56e97fdb08ae95bddc29e48a/Viva-La-Vagus.pdf

Author

Darla Montgomery

The Anxiety Disorders Association of Canada reports that one in four Canadians will suffer from an anxiety disorder at least once during their lives (1). For many patients, the only treatment previously sought has been anxiolytic prescription drugs. Unfortunately, these medications often carry severe side effects and some of them, such as benzodiazepines like Valium, Xanax, etc, can be addictive.

If you suffer from anxiety, you are not alone. Functional medicine offers positive treatments but first, we must not only deal with anxiety but have continued success. Starting with being aware of our anxiety will help us take the proper action with more clarity. Let’s start by exploring the root causes of anxiety and the stress response humans exhibit when they experience it.

The Root of Anxiety

The root of anxiety lays in ‘fight or flight,’ or stress response. It is an evolutionary trait highly useful to animals, as it was to our ancestors and is still present in humans today. This response is natural, common, and without taking special measures, almost entirely involuntary. In other words, anxiety is not due to a shortcoming or defect from within.

The stress response kicks in when there is a perceived danger or threat. Regions in the brain known as the amygdala rapidly interpret certain stimuli as a threat. These stimuli can vary greatly, the growl of a lion, a light switching off in a dark alleyway, or a scowl on your manager’s face. Triggering memories, including those responsible for post-traumatic stress disorder (PTSD), are stored in the amygdala. No matter the stimulus, the result is the same – activation of the hypothalamic-pituitary-adrenal (HPA) axis.

The action of the HPA axis starts with the hypothalamus (another brain area that is actually a small gland). The hypothalamus then signals another tiny gland; the pituitary via chemical messengers. Finally, the pituitary sends messages to the adrenal glands that sit atop your kidneys, causing them to produce adrenaline. Adrenaline is the hormone that’s responsible for the physical aspects of the stress response, including a rise in heart rate, increased energy, pupil dilation, and slowed digestion (2).

Social anxiety

Anxiety & the Stress Response in Modern Life

The stress response associated with anxiety was wonderful for our ancestors. It helped keep them alert and aware of their surroundings and capable of fleeing immediate physical dangers.

The problem with the stress response in contemporary life is that the response is autonomic, meaning it is almost wholly involuntarily. The response cannot distinguish between the threat of immediate physical harm and something like the longer-term dangers of a low savings account balance. Work stress, family quarrels, or even a traffic jam are just as likely to trigger the stress response as finding an angry bear in your living room.

The Stress Response as a Short Term Process

Furthermore, the stress response is supposed to function as an acute or short term process. In a life-threatening situation, you typically would only need a few minutes to flee or fight. The rush you get is short-lived, similar to the thrill of riding a roller coaster. Unfortunately, our modern lives often cause an extended stress response as we continually struggle with everyday demands and frustrations.

In short, the human body has not caught up with our modern circumstances. This near-constant state of stress wears our bodies down with chronic conditions (like high blood pressure). It’s like driving a car at top speed for hundreds of kilometers. You damage the engine and take years off the car’s life.

How to Deal with Anxiety & the Stress Response

There is hopein dealing with anxiety and stress response using natural methods. With some effort, education, and the guidance of a Functional Medicine physicians at Linden & Arc Vitality Institute, you can achieve control of your anxiety and the underlying stress. We encourage you to take the following steps to deal with anxiety.

Be Aware of Signs of Anxiety

First, become more mindful and be aware of when you’re actually feeling stressed out. This is important both in brief situations, (eg. when a flight is delayed), as well as during long term stressful situations (such as working to meet a deadline at work).

Physical Signs of Anxiety

Be mindful of the physical signs of stress which include rapid heartbeat, perspiration and jaw clenching. Then, begin to address your stress immediately by practicing exercises for stress reduction. Some stress reducing activities include taking deep slow breaths, relaxing the jaw, and thinking calming thoughts.

Non-Physical Signs of Anxiety

There are also non-physical manifestations of stress and anxiety-like a tendency to worry, dwell, or exhibiting a short temper. Take time to reflect on any non-physical manifestations and take a mindful approach to reduce those as well.

Finally, attune yourself to any symptoms you may have of long term stress – such as difficulty sleeping, heartburn, and digestive issues. Prolonging these types of symptoms in life can wear on the body and eventually lead to chronic illnesses.

Take Action Against Anxiety

After noting the reactions you have to stress, it is time to take action. There are several techniques that can help to immediately reduce your stress and prevent anxiety. These include deep ordered breathing, meditation, and HeartMath.

The Benefit of HeartMath

HeartMath is an electronic training system that focuses on and relaxes the nervous system. Classes are offered to Dr. Murfin’s patients. The use of HeartMath, especially in conjunction with a trained instructor, has shown positive effects on emotional stability (3).

Relaxation Techniques in Stress Management

To ensure continued success in reducing anxiety and managing stress requires an ongoing plan. Lifestyle changes are required. These come in the form of frequent meditation, relaxation techniques, journaling, and mindful positive thinking. Don’t underestimate the effectiveness of these actions. A 2013 controlled study found a correlation between positive emotions and better physical health in a research group (4). This same study also found evidence supporting an increase in vagal tone (the regulation of the body at rest with positive emotions).

Increase Your Vagal Tone

As one of the cranial nerves, the vagus nerve is responsible for many automatic functions in your major organs -including the heart and lungs. Tone, or tension, of this nerve, is a good indicator of the level of your emotional control and the effect of that control on your body’s critical functions. One of the best ways to increase your vagal tone is through mind-body practices like controlled breathing, centered humming, and meditation. The Journal of Investigative Medicine published a study showing mind-body techniques have a positive effect on PTSD (5). Good vagal tone also has benefits beyond emotional control, such as playing a part in reduced inflammation and good digestion (6).

Improving Nutrition and Increasing Activity

Nutrition and physical activity also play integral roles in anxiety reduction and stress management. Under the care of our physicians, the use of natural herbs and supplements, as well as exercise, helps replace and enhance your body’s missing nutrients while restoring proper function. This, in turn, helps reduce stress and anxiety. It’s a cycle. When you feel better, you’re less stressed and vice versa.

Guidance from a Funtional Medicine Practitioner

Functional Medicine treatment, especially in conjunction with guidance from a Vitality Advisor at our clinic, aids in the change of thinking patterns. When you’re stuck in a cycle of negative emotions, your stress levels increase and cause harmful effects on your health. This can aggravate existing conditions such as fibromyalgia and other chronic pain syndromes. Emotional control, mindfulness of your body, and positive thinking are vital for good health (7).

Next Steps

While there’s no way to fully shut off your stress response, nor would you want to do such a thing, it’s absolutely controllable. Consulting with an experienced Functional Medicine physician is the next step. With adherence to your doctor’s advice, commitment, and some dedication, you can get a handle on the stress in your life and the resulting anxiety you feel.