This very long nerve, with many ramifications, connects the brainstem to the lungs, the heart, the liver, the spleen, the stomach and the intestine … Being part of the autonomic nervous system, it regulates the parasympathetic , that is, the body's ability to relax. It thus slows down the heart rate after an effort or stress, it improves the respiratory capacity of the lungs, it stimulates the secretion of gastric juices and intestinal peristalsis (that is to say the advance of food in the intestine) essential for good digestion. Finally, it promotes sleep and participates in immunity. 80% of the nerve fibers of the vagus nerve send information from the organs to the brain and it is through it that, among other things, the feeling of satiety passes.
Anti-inflammatory action
Its activity of cardiac regulator and anti-epileptic was established at the beginning of the XXth century. From the 2000s, it was identified as the main communication channel between the intestinal microbiota and the brain. Its major role in the control of inflammatory processes is also revealed. These new discoveries have opened the door to clinical trials by stimulation of the NV (vagus nerve) for chronic inflammatory conditions such as Crohn's disease or rheumatoid arthritis. Certain inflammatory diseases such as asthma, diabetes, cardiovascular disease or cancer could also ultimately benefit from these new approaches.
The right methods to stimulate it
According to Dr. Navaz Habib, specialist in functional medicine and author of "Activate your vagus nerve" (Thierry Souccar editions), we can stimulate its activity, in order to benefit from its relaxing and anti-inflammatory properties. Among these means: slow breathing, called "cardiac coherence" (six full breaths per minute, inhaling over 5 seconds and exhaling over 5 seconds); singing, which works the laryngeal muscles innervated by the NV; yoga or Pilates, two methods that focus on voluntary breathing; mindfulness meditation, for attention to the breath; laughter and social connection; daily physical activity. Finally, certain therapeutic methods such as hypnosis, sophrology, acupuncture, reflexology and auriculotherapy, massages and osteopathy strengthen its activity.
How do you know if your vagus nerve is malfunctioning?
– You lack vitality and your sleep does not seem to be restorative
– You have poor digestion, you have bloating, gastric pain, transit disorders (alternating constipation / diarrhea)
– You suffer from intestinal dysbiosis (imbalance of the intestinal flora)
– You are hungry all the time, you hardly feel the feeling of satiety
– Your resting heart rate is high
– After a stressful event, you have trouble recovering a calm breath and your heart rate remains high for a long time
– You are chronically depressed
What is vagal discomfort?
It is a sudden drop in heart rate and blood pressure, linked to too strong stimulation of the vagus nerve after stress, severe pain, prolonged effort, heat stroke … Its manifestations: pallor, nausea, blurred vision, loss of tone, which may go as far as syncope. The right reflex: lie down, leg raised to bring blood up to the brain.
Also read:
⋙ Anti-inflammatory food: the golden rules for properly composing your plate
⋙ 6 things to know to preserve your microbiota
⋙ Cardiac coherence: to fight against anxiety and stress