The Vagus Nerve
Introduction
As breathwork facilitators, we intuitively understand the profound impact of conscious breathing on our clients' physical and emotional states. But have you ever wondered about the specific pathways through which breathwork exerts its transformative effects? The vagus nerve, a complex and fascinating (well, at least I think so!) cranial nerve, plays a central role in connecting breath, body, and emotional well-being.
Understanding the vagus nerve allows us to explain the science behind why our clients experience reduced anxiety, better mood regulation, and a sense of calm after a session. By recognizing the impact of stress and trauma on vagal tone and the cascade of implications following on from vagal tone, we can tailor our practices with even greater confidence and sensitivity.
Let's explore how this "wandering nerve" acts as a key player in overall health and how we can leverage breathwork as a powerful tool to optimize its function for our clients (and ourselves!).
Section 1: Understanding the Vagus Nerve
It’s a big buzzword at the minute, but let’s demystify this vital nerve. First, what are Cranial Nerves? Cranial nerves are a set of twelve nerves that originate directly from the brain, each with a specific function essential for our daily living. They are numbered from I to XII and have distinct pathways that connect the brain to various parts of the head, neck, and body. These nerves are responsible for a range of vital functions, including sensory activities (like vision, smell, taste, and hearing) and motor functions (such as controlling muscle movements in the face, eye movements, and swallowing). Some of these nerves are purely sensory, others are purely motor, and a few have both sensory and motor functions. This dual functionality allows for complex interactions, like coordinating facial expressions with sensory feedback or balancing the auditory input with spatial orientation.
The Vagus Nerve: Your Internal Communication Network
Think of the vagus nerve as your body's longest and most complex cranial nerve. Unlike other cranial nerves confined to the head, the vagus (meaning "wandering" in Latin) extends far beyond, sending branches to the heart, lungs, digestive system, and other key organs.
It's like a superhighway that travels from the brainstem down to the abdomen, branching out to touch various vital organs along the way, including the heart, lungs, and digestive tract. The vagus nerve is a key player in the parasympathetic nervous system, often referred to as the "rest and digest" system. It helps manage essential functions without our conscious effort, such as regulating heart rate, controlling digestion, and moderating inflammation.
Additionally, it's involved in complex processes like mood regulation and stress response, illustrating its significance beyond mere physical health to encompass mental well-being. Its ability to influence such a wide range of bodily functions makes the vagus nerve a central focus in understanding and treating various medical conditions, highlighting its profound impact on our overall health and quality of life.
Here’s a look at the communication pathway:
Sensory (Afferent) Fibers: About 80% of the vagus nerve's fibers carry messages upwards from the body to the brain. These provide updates about heart rate, blood pressure, gut sensations, and more, informing your brain about your internal state [1].
Motor (Efferent) Fibers: The remaining fibers carry signals downwards from the brain to regulate heart rate, breathing, digestion, and the inflammatory response [1].
The "Rest and Digest" Master Switch
Crucially for us as Breathwork Facilitators, the vagus nerve plays a pivotal role in the body's "rest and digest" response, acting like a master switch for relaxation and healing. It's a remarkable cable of fibers that starts in the brain and wanders throughout the body, touching the heart, lungs, and digestive tract. When activated, the vagus nerve tells your body to slow down and take it easy by reducing your heart rate, lowering blood pressure, and stimulating digestion. This is part of the parasympathetic nervous system, the calming counterbalance to the "fight or flight" stress response. It's like telling your body, "It's okay to relax and focus on maintenance and recovery." By influencing the release of stress-reducing hormones and controlling inflammation, the vagus nerve supports healing, conserves energy, and helps maintain a state of internal balance. It's essential for maintaining our mental and physical well-being, highlighting the intricate connection between our minds and bodies. [2].
Section 2: Vagus Nerve and Mental/Emotional Health
As breathwork facilitators, we get to see the amazing changes that happen when our clients' nervous systems are calm and balanced. The vagus nerve plays a big part in this. When it's in good shape (which we call good vagal tone), it helps us feel steady, handle stress better, and understand our emotions without getting overwhelmed.
Polyvagal Theory: A Deeper Understanding
Dr. Stephen Porges' Polyvagal Theory sheds light on the complex workings of the vagus nerve. It posits that our autonomic nervous system has different states [2]. The ventral vagus (ventral meaning front), a branch of the vagus nerve, is associated with our most evolved state - safety and social engagement. This state allows us to feel connected, playful, and experience regulated emotions. A healthy vagal tone, indicated by strong ventral vagal activity, is essential for emotional well-being [3].
However, when we perceive danger, even if that danger is related to a past danger that has been reactivated in the body (such as a traumatic trigger), the sympathetic nervous system activates our fight-or-flight response, temporarily dampening vagus nerve function [2]. This is a natural survival mechanism that prepares us for action. Chronic stress or unresolved trauma can keep the body stuck in this heightened state, leading to anxiety and difficulty calming down.
In extreme situations, the body may enter a freeze state, characterized by a shutdown of both fight-or-flight and social engagement systems [2]. This can manifest as emotional numbness, dissociation, or difficulty connecting with others. Here, the vagus nerve's activity changes significantly, with a shift towards dorsal vagal dominance.
The Vagus Nerve and Emotional Regulation
The vagus nerve acts as a bridge between the body and brain, influencing our emotional state through its various functions [3]. It helps regulate heart rate, breathing, and digestion, all of which are impacted by stress and emotions. A well-functioning vagus nerve promotes a sense of calm by slowing the heart rate and fostering deeper, slower breathing. It also influences the gut-brain axis, as a healthy vagus nerve can support a balanced gut microbiome, which has been linked to improved mood and reduced anxiety [1].
The Good News: Breathwork, along with other supportive practices, can help re-establish healthy vagal nerve function, promoting greater emotional well-being and resilience.
Section 3: Breathwork – Your Vagus Nerve Ally
Now for the part we know and love – breathwork! As breathwork facilitators, we have a powerful tool at our fingertips for directly influencing the vagus nerve. Conscious breathing practices can offer a much-needed reset for a stressed-out nervous system.
How Breathwork Stimulates the Vagus Nerve & Improves Tone
Let's break down the mechanisms through which breathwork impacts the vagus nerve:
Baroreceptor Stimulation: Your lungs and arteries contain stretch sensors called baroreceptors. Deep, slow breathing stimulates these baroreceptors, sending signals via the vagus nerve to your brainstem. This signals safety, helping downshift from a "fight or flight" state [4].
Diaphragmatic Engagement: Intentional deep breathing activates the diaphragm, which has a direct connection to the vagus nerve. Diaphragmatic stimulation calms the nervous system and promotes parasympathetic dominance [5].
Heart Rate Variability (HRV): Breathwork increases heart rate variability (HRV) – the variation in time between heartbeats. Higher HRV is a sign of good vagal tone and reflects the nervous system's flexibility [5].
Rhythmic Patterning: Practices like alternate nostril breathing or coherent breathing (around 5-6 breaths per minute) establish a resonant pattern. This steadies the nervous system and strengthens vagal function [5].
Benefits for Health and Well-Being
These physiological changes don't just feel good in the moment. Regular conscious breathing practices help re-pattern the vagus nerve over time, leading to increased vagal tone and these lasting benefits:
Reduced Anxiety: Calming the nervous system helps ease persistent worry and feelings of overwhelm [5].
Improved Mood: By increasing vagal tone, breathwork can promote feelings of well-being and emotional resilience [5].
Enhanced Stress Response: A healthy vagus nerve allows you to bounce back more easily from stressful situations.
Specific Breathwork Techniques
Many breathwork practices can stimulate the vagus nerve. Some favorites include:
Slow Diaphragmatic Breathing (Belly Breathing)
Alternate Nostril Breathing (Nadi Shodhana)
Extended Exhalation Practices
Box Breathing (with emphasis on the exhale)
Section 4: Beyond Breathwork – Strengthening Your Vagus Nerve
While breathwork is a powerful tool, remember that optimal vagal tone is supported by a holistic approach. Here are some additional ways to nurture your nervous system:
Social Connection: Our vagus nerve thrives on safe, supportive connections. Prioritize time with loved ones, join a community, or even connect with a pet!
Gentle Movement: Activities like yoga, walking in nature, and dancing help release physical tension and stimulate vagal pathways in the body.
Singing & Humming: These engage your vocal cords, which are connected to the vagus nerve. Chant, hum a simple tune, or join a choir for a joyful vagus workout.
Cold Exposure: Short cold showers or ice packs on the face can temporarily activate the vagus nerve. Use caution and start gradually, especially with health conditions.
Mindfulness: Practices that bring you into the present moment, such as meditation or simple sensory awareness, offer a calming influence on the nervous system.
Addressing Trauma with Sensitivity
If past trauma has impacted a client's vagal function, specialized support is crucial. Be mindful of the potential for breathwork to be overwhelming in these cases. Here's how you can assist:
Co-Regulation: Your own presence as a calm, grounded facilitator can be deeply regulating for a client's nervous system.
Start Slow: Begin with very gentle breathing practices, focusing on safety and choice.
Collaboration: Encourage clients to seek therapy modalities specifically designed for trauma resolution, like Somatic Experiencing or EMDR. Breathwork can be a powerful adjunct when introduced at the right time.
The vagus nerve acts as a vital bridge between our physical and emotional well-being. Understanding its functions empowers us – both as breathwork facilitators and as individuals seeking greater health and resilience. By consciously engaging with our breath, we directly influence this communication superhighway, promoting a sense of calm, connection, and ease.
Reference List
Breit, S., Kupferberg, A., Rogler, G., & Hasler, G. (2018). Vagus Nerve as Modulator of the Brain–Gut Axis in Psychiatric and Inflammatory Disorders. Frontiers in Psychiatry, 9, 44. https://doi.org/10.3389/fpsyt.2018.00044
Jerath, R., Crawford, M. W., Barnes, V. A., & Harden, K. (2015). Self-regulation of breathing as a primary treatment for anxiety. Applied Psychophysiology and Biofeedback, 40(2), 107-115. https://doi.org/10.1007/s10484-015-9279-8
Kember, G. C., Armour, C., & Dolmage, T. E. (2023). The Role of the Vagus Nerve in Mental and Physical Health and the Potential Therapeutic Applications of Vagus Nerve Stimulation. The Journal of Alternative and Complementary Medicine, 29(1), 1-17. [invalid URL removed]
Kok, B. E., & Fredrickson, B. L. (2010). Upward spirals of the heart: Autonomic flexibility, as indexed by vagal tone, reciprocally and prospectively predicts positive emotions and social connectedness. Biological Psychology, 85(3), 432–436. https://doi.org/10.1016/j.biopsycho.2010.09.005
Porges, S. W. (2007). The polyvagal perspective. Biological Psychology, 74(2), 116-143. https://doi.org/10.1016/j.biopsycho.2006.06.009
Russo, M. A., Santarelli, D. M., & O'Rourke, D. (2017). The physiological effects of slow breathing in the healthy human. Breathe, 13(4), 298-309. https://doi.org/10.1183/20734735.009817
