The Vagus Nerve + Social Engagement System
The Vagus nerves are the 10th of a set of 12 paired cranial nerves, meaning they exit directly from regions of the brain. Most cranial nerves serve the face, eyes, and mouth and other regions of the head while the Vagus carries a far greater weight! “Vagus” in Latin translates to “wandering” with branches extending to the pharynx, larynx, heart, lungs, and GI system. Given this broad impact, stimulating the vagus nerve can have a number of beneficial effects!
Firstly, and importantly, 80% of vagus nerve fibers are sensory, meaning they transmit data about your environment to your brain from each of the organs mentioned. The remaining 20% of vagus nerve fibers are motor, meaning they relay signals from the brain to these end organs. This bi-directional communication indicates that much of the way we relate and respond to our environment is mediated through the Vagus nerve and relies on its health and optimal function.
What action does the Vagus nerve take on these end organs? It’s called the “vagal brake” because it creates a negative feedback loop that slows down the hyperarousal state we associate with the sympathetic (fight/flight) branch of our autonomic nervous system.
By stimulating the Vagus Nerve, we’re able to move out of the fight/flight mode and into a more highly evolved neurological state called “ventral vagal” which is also known as the social engagement system because it fosters feelings of openness, groundedness, presence, and safety.
While macro and microtraumas can impede the function of our vagus nerve and keep us in the fight/flight sympathetic-dominant state, there are some things we can do to bring ourselves back toward safety!
Here are 3 ways to stimulate your vagus Nerve and activate the social engagement system:
Apply gentle pressure with your fingertips to the area just behind your earlobes at the base of your skull. This is an area where the vagus nerve becomes very superficial and can be easily stimulated through the skin. [look at an anatomical diagram for reference on the exact location if needed]
Sing/Hum/Gargle. Since most of the vagus nerve fibers from the larynx are sensory, you can stimulate it through the use of sound and vocalization. I like chanting mantra in my car, but you do you! Singing along to your favorite songs may just heal your Nervous System.
Stanley Rosenberg’s basic exercise. I love giving this exercise to clients in my office because it gives them the ability to powerfully self-regulate from home in just a few minutes/ day. Follow along with this video for a full tutorial here.
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