The Vagus Nerve

Maybe you've heard of it or maybe this is completely new to you!

Read on for more info....!

The Vagus Nerve

The vagus nerve is the longest cranial nerve in the body and a central component of the PNS.

Originating in the brainstem, it extends down through the neck, chest, and abdomen, connecting to vital organs including the heart, lungs, stomach, intestines, liver, pancreas, and spleen. 

Naturopathically, the vagus nerve is seen as a critical communication highway between the gut and the brain (the gut-brain axis) enabling two-way signalling that influences digestion, mood, immunity, inflammation, and overall balance

When this axis is disrupted is when we see a link between gut health & mental health

A staggering 90-95% of serotonin (our ‘happy’ hormone) is produced in the gut- this means if there are gut imbalances (infections, overgrowth of ‘bad’ bacteria, parasites, inflammation, leaky gut, IBS etc), then this can impact on the production (and assimilation) of serotonin- really think about that! PLUS- SSRIs the medications used to help in mood issues, can cause a further disruption to the gut, potentially worsening the problem (DO NOT stop any medications without consulting your GP first)

Optimal vagus nerve function supports:

• Healthy digestion by regulating gut motility (peristalsis), acid production, bile release, and satiety signals. 

• Reduced inflammation through its anti-inflammatory reflex, which helps modulate immune responses and may protect against chronic diseases like IBD, diabetes, and autoimmune conditions. 

• Improved mental well-being by influencing neurotransmitter balance (e.g GABA, serotonin), reducing anxiety and depression, and supporting emotional regulation.

• Stress resilience by counteracting the "fight-or-flight" response, lowering heart rate, stabilising blood pressure, and promoting recovery after stress

Natural strategies to stimulate (and strengthen) vagal tone include:

• Deep diaphragmatic breathing

• Cold exposure- doesn’t have to extreme! If you have done cold plunging or swimming before and you struggle to get warm afterwards, then this isn’t for you. Just putting your hands in cold water and splashing your face is sufficient

• Humming, gargling or chanting

• Regular meditation

• Yoga

• Laughter

• Mindful eating

• Consuming nutrient-dense, anti-inflammatory food

A diet rich in fibre, fermented foods, and phytonutrients, combined with lifestyle practices that activate the parasympathetic system, is essential for maintaining a healthy vagal tone and achieving lasting health