A brief period of meditation can help keep the vagus nerve active, in turn calming your nerves and leading to myriad physiological benefits.
The vagus nerves are the main nerves of the parasympathetic nervous system [1], running from the brainstem down to the abdomen. They affect digestion, mood, heart rate and more, working as a sort of road map for the body. If like me you get nerves during large social gatherings you can also thank your vagus nerve for that. Those “butterflies” are basically your vagus nerve reminding you to breathe and perform other basic functions essential for your survival.
The vagus nerve can cause several issues, such as drops in heart rate and blood pressure, issues with your bowel movements, and even changes in your voice [2]… (Is that why I sound like Mickey Mouse when I’m nervous…. Hmmmm…)
Mindfulness and meditation help the vagus nerve in many ways [3]. For starters it helps with stress, lowering hormones like cortisol so that the vagus nerve can function properly. It also enhances heart rate variability, which is linked to better cardiovascular health and better vagal tone (activity of the vagus nerve). And finally it promotes the parasympathetic nervous system for general calmness. Basically, with meditation the vagus nerve gets a much needed break.
You can use most types of meditation for vagus nerve health, but perhaps the best is the following breathing practice.
Best Meditation for Vagus Nerve
Other forms of meditation for vagus nerve:
As well as using meditation for your vagus nerve, try the following:
- Deep breathing
- Tai chi and qigong
- Cold exposure
- Humming and chanting
- Gargling water
- Yoga
How is your vagus nerve? And do you have any questions for me? Leave a comment below.