7 Ways to Heal Using Your Vagus Nerve
Polyvagal theory is a neurobiological theory that explains the relationships between our nervous system, emotions, and behavior. The theory proposes that our autonomic nervous system has two main branches that respond differently to stress: the sympathetic nervous system and the parasympathetic nervous system. The polyvagal theory suggests that our autonomic state, specifically the activation of these branches, plays a critical role in regulating our emotions and behavior.
Polyvagal theory was created by Dr. Stephen Porges, an American psychologist and researcher. He first introduced the theory in the 1990s, and it has since become a widely accepted framework for understanding the connections between the autonomic nervous system, emotions, and behavior. Dr. Porges' work has been influential in the fields of psychology, neuroscience, and psychotherapy, and has led to the development of new therapeutic approaches for treating emotional and behavioral disorders.
Polyvagal theory uses the vagus nerve:
The vagus nerve is the longest and most complex cranial nerve in the human body. It is part of the parasympathetic nervous system, which regulates functions such as heart rate, digestion, and immune response. The vagus nerve originates in the brainstem and travels through the neck and torso, innervating various organs along the way, including the heart, lungs, stomach, and intestines. The vagus nerve plays a crucial role in regulating the body's "rest and digest" response, as well as maintaining homeostasis. It also has a major influence on emotional regulation and has been linked to depression, anxiety, and other mental health disorders.
Here are a few ways to stimulate the vagus nerve:
Deep breathing: Taking slow, deep breaths can activate the parasympathetic nervous system and stimulate the vagus nerve.
Gargling: Gargling with water can stimulate the vagus nerve, as it travels through the neck.
Humming or singing: Vocalizing, especially in the form of humming or singing, has been shown to stimulate the vagus nerve.
Cold exposure: Immersing the face in cold water or taking cold showers can stimulate the vagus nerve.
Exercise: Regular physical exercise has been shown to stimulate the vagus nerve, particularly activities like yoga, tai chi, and cardio exercises.
Massage: Massaging certain points on the neck and face, such as the carotid sinus, can stimulate the vagus nerve.
Acupuncture: Certain acupuncture points have been found to stimulate the vagus nerve.
It's important to note that some people may experience discomfort when trying these techniques, especially if they have a medical condition, so it's best to consult with a healthcare professional before trying them.