The Nerve of It
- devabritow
- Sep 28
- 5 min read
No contemplative musings this week - I'm going to launch straight into the topic of this blog post. It's not centred on any particular book, but rather a common thread that has run through a fair number of the books that I have covered over the last thirteen months.
My post on November 3rd was based on The Mind-Gut Connection by Emeran Mayer. Before reading the book, I was unfamiliar with the vagus nerve, and now, of course, it's everywhere. The precision of the various algorithms used by the social media sites I engage with is impressive (if not super-annoying). The pages, sites, and random posts I have engaged with over this period have been consistent, resulting in a steady flow of recommendations related to mindfulness, wellbeing, and mental health. Posts about the vagus nerve and how to stimulate it are also constant.
On this incredible journey of discovery I have found myself on, a book has led to another book (or books), and my deep-dive into mindfulness and self-help has, in turn, revealed other wondrous uncoverings. Probably chief amongst these learnings is the role of neuroscience in mental health studies. Neuroscience is crucial for understanding and addressing mental health disorders as it examines how the brain, nervous system, and their networks affect thoughts, emotions, and behaviours.
The Man With Two Brains
That's not just the title of a movie, and the concept I will briefly mention is certainly not male-centric.
In yet another example of the labyrinthine nature of my self-help journey. I was led to The Mind-Gut Connection by Gwendoline Smith's book aptly titled The Book of Overthinking, which I covered in Mindfulness and the Fight or Flight Response. Smith mentions neurogastroenterology and the second brain, and she goes on to cite Dr Emeran Mayer's work around anxiety, depression and gastrointestinal problems. Neurogastroenterology is connected to neuroscience by examining the gut-brain axis, which includes the enteric nervous system (the gut's "second brain") and the central nervous system (comprising the brain and spinal cord). This is the quote from The Mind-Gut Connection that has kept me interested in the gut-brain axis and the vagus nerve, particularly:
"The gut is the largest storage facility for serotonin in the body. Ninety-five percent of the body's serotonin is stored in these warehouses. Serotonin is a signaling molecule that plays a crucial role within the gut-brain axis: It is not only essential for normal intestinal functions, such as the coordinated contractions that move food through our digestive system, but it also plays a crucial role in such vital functions as sleep, appetite, pain sensitivity, mood and overall well-being. Because of the widespread involvement in regulation of some of these brain systems, this signaling molecule is the main target of the major class of antidepressants, the serotonin reuptake inhibitors."
So How Does the Vagus Nerve Fit Into This?
The vagus nerve functions as a 'two-way highway' connecting the gut and the brain. Signals from gut bacteria and digestion are transmitted up the vagus nerve, impacting mood and cognition. This connection highlights the importance of gut health in conditions such as anxiety and depression. Without getting overly scientific, the vagus nerve originates in the medulla oblongata, the lowest section of the brainstem. It exits the skull via the jugular foramen, an opening at the base of the skull. In the neck, it travels within the carotid sheath, positioned posterior and lateral to the common carotid artery and medial to the internal jugular vein. The left and right vagus nerves follow slightly different routes at the base of the neck as they enter the thorax. Once in the thorax, the nerves pass behind the oesophagus and primary bronchus. They then descend into the abdomen, where they form the oesophageal plexus, branching out to supply various organs, before ultimately reaching the colon.
Reading this back to myself was as tough as writing it, so my apologies ☺️
"Your vagus nerve is your secret weapon." (Mel Robbins)
If I were to choose one takeaway from this post, it would be that the vagus nerve is an essential component of the parasympathetic nervous system (or, the “rest and digest” system), which acts as a counterbalance to the (stress-induced) sympathetic system (“fight or flight”).
Isn't that great to know? We have a built-in biological armament system that only needs to be wielded properly.
Vagal tone refers to the activity of the vagus nerve, particularly its effectiveness in regulating the parasympathetic nervous system, or the "rest and digest" state mentioned previously. Individuals with high vagal tone can more easily calm down after stress, as their heart rate slows, digestion normalises, breathing becomes steady, and mood stabilises. In contrast, low vagal tone indicates difficulty in turning off the “fight or flight” response, which is associated with anxiety, depression, trauma responses, and chronic stress. Clinically, vagal tone is often assessed through heart rate variability (HRV), which refers to the variation in time between heartbeats. Higher HRV indicates stronger vagal regulation.
If you're concerned about low vagal tone, like I am, fear no more. There are exercises for your vagus nerve, and you don't even have to leave your house.
Somatic Exercises and Vagal Tone
"The vagus nerve is not just a pathway within your body - it's the bridge to your inner peace, emotional resilience, and the harmony between mind and body." (Rachelle Escudero, Nurturing Your Vagus Nerve: A Beginners Guide to Promote Optimal Vagal Tone Through Nerve Stimulation To Manage Anxiety, Boost Emotional Well-being, Balance Hormones, and Enhance Digestive Health)
While searching for a quote from Dr Jim Doty, who refers to the vagus nerve as the "love nerve", I happened upon the quote above. I subsequently went online and purchased the book, which is expected to arrive at the end of October. The book focuses on vagal tone, which can be improved through somatic exercises. The somatic exercises book and cards in the photograph above were purchased a couple of months ago, and they're handy, easy-to-reach ways to help oneself calm down during periods of increased stress.
Most of us know that deep, steady breaths or exhaling longer than inhaling can bring about a sense of calm. What I didn't realise was that in the case of the former, what actually happens is that safety signals are being sent to the brain via the vagus nerve. Concerning the latter, long exhales coupled with short inhales increase vagal activity.
Whenever I walk into a store that sells them, I like to give Tibetan Singing Bowls a whirl. I love the sound and accompanying vibration. It wasn't until recently that I learned that humming, singing, or chanting stimulates the vagus nerve, which passes alongside the vocal cords. I wonder now if I had a subconscious attraction to the Tibetan Singing Bowls the first time I encountered them, because it definitely stirs something within, and I think it's a sense of calm.
Another somatic exercise is cold exposure, and, to be honest, I haven't had much inclination for this particular exercise. However, I can't argue with science. Cold plunges have been the rage for several years, and I now have a clearer sense of why that is. Exposure to cold water initiates the mammalian diving reflex, which stimulates the vagus nerve. This prompts the parasympathetic nervous system to decelerate bodily functions and induce a calm state, counteracting the "fight or flight" (sympathetic) response. Consistent cold exposure, such as cold plunges, can enhance vagal tone and heart rate variability, both of which are indicators of improved nervous system regulation and overall health.
Full disclosure... I didn't know what the mammalian diving reflex was either 🤯. Every week, I learn something new, and I look forward to sharing it with you.
Random Quote
"To lose your way is one way of finding it." (Unknown)
#anxiety #depression #mentalhealth #mentalhealthawareness #wellness #selfhelp #selfcare #thereisnostigma #youarenotalone #mindfulness
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