What’s one other factor affecting your mental health? It’s your gut-brain axis. Have you heard of that before?
Scientists and doctors know that the brain and gut are interconnected, by the Vagus Nerve. It’s the longest and most complex of the twelve cranial nerves, running from your brain to your large intestine. This nerve is involved in so many parts and organs in your body, but it also affects the parasympathetic nervous system, your stress response, your ability to relax and be calm, as well as your digestive health.
How does it do that? Is there anything you can do to stimulate your Vagus nerve?
The Vagus nerve is a wanderer. In fact, that’s what the name means in Latin. It wanders from your brain down into throat, chest, and abdomen, ending up in your large intestine. Along the way it affects organ systems such as your heart, lungs, stomach, liver, pancreas, and intestines.
And it affects your parasympathetic nervous system which is the nervous system that helps slow down your heart rate, breathing, calms and relaxes you so you can rest and digest better. It plays a big part in your stress response and regulation of inflammation.
And this nerve carries signals not only from the brain down into the rest of the body, but also carries signals from the body back into the brain.
And when we are talking about your digestion and being calm, that means if your digestion is not functioning optimally, then this signal travels back to your brain. How does this look in everyday terms?
If your stomach is upset or you have bloating or food sensitivities, then you may experience a headache, you may feel depressed or anxious because the signal is affecting your mood, you may feel irritated or frustrated. See how that works?
Can you stimulate the vagus nerve?
Actually research is being done using electrical stimulation that uses a device implanted under the skin in the chest. Regular mild electrical impulses are delivered to the brain via the Vagus nerve – some of the treatment is focused on epilepsy and depression. And other research is being done to see if it is helpful for Multiple Sclerosis or Alzheimer’s Disease. Isn’t that amazing?
Also, using vagus nerve exercises may help decrease your active sympathetic nervous system state and help you return to the parasympathetic state. This will help reduce stress and increase a sense of calm and relaxation, which can help relieve digestive stress, bloating, stomach pain, and other symptoms.
What are three things you can do to help?
Deep Breathing – Now one simple thing you can do that does help with vagal relaxation is to do deep breathing. I’ve shown and talked about the 5-5-5 box technique before, but you can also do the 4-7-8. I know it sounds simplistic and you may not believe me. But just try it 2-3 X a day for a week and see how you feel. It won’t hurt, it’s free, and doesn’t take long.
Massage – There is also some documentation that massage may help – specifically the earlobe area, base of the ear, and cartilage at the ear canal. These are pressure points that can stimulate the Vagus nerve. Some people even find gently massaging around the clavicle area to help. I know for me personally, if having bloating or tummy pain, I will massage the base of my skull and the ear area which sometimes relieves the pain a little.
Laughing, Humming, Singing – Others say laughing and humming may help, too. Since the Vagus nerve controls muscles in the larynx (voice box) which allows you to produce sound, singing requires you to exhale longer than inhale which promotes stimulation of the muscles in your throat and the Vagus nerve. All of this promotes relaxation which helps reduce stress and improve digestion, too.
I hope that was helpful in seeing how your brain and digestive system are interconnected. We now know that what affects one part of the body really does affect other parts. God created our bodies as a whole, not simply individual parts. If one part does not function well, the other parts are affected. But I hope you can see how doing some simple relaxation exercises and laughing and singing may help promote relaxation and decrease some of your symptoms.
I am a National Board Certified Health and Wellness Coach and help women over 40 who have digestive issues (like bloating, constipation, diarrhea, acid reflux), fatigue, brain fog, weight issues, and thyroid and autoimmune conditions. As a team, you and I work together as we focus on nutrition and lifestyle factors to help you decrease your symptoms, have more energy, think clearer, and fit into those favorite jeans again. You can do this! You just might need some help from someone who’s been there herself and worked with clients – helping guide, support, and encourage you each step of the way. Contact me here to set up a free strategy session to see how we can work together. — Leah Cheshire, NBC-HWC
