Generally, when I discuss the vagus nerve and its profound impact on stress levels (and all the associated physiological effects) with clients, they quietly repeat the word Vegas, and then giggle (men included). The funny thing is, I’ve never been to Vegas and my science-loving brain automatically thinks Vagus whenever I hear either word.
Why is the vagus nerve so darn important?
In relation to stress management and disease prevention, the answer is pretty simple:
1. When you breathe deeply into your belly, it stimulates the vagus nerve, which then sends a message to the brain telling it to make the body relax. Stress hormone production is reduced, and other physiological stress effects (like capillary constriction, muscle tension, decreased digestion, etc.) are improved as well. The result? In the moment, you feel better and in the long-term you help prevent disease.
As if you need another reason…
2. When the vagus nerve is stimulated, and the body is able to focus more on digestion, nutrients are absorbed more effectively. If we look at it in the opposite direction: when you’re stressed, your body is not absorbing nutrients properly, so you can have the healthiest diet going and be completely malnourished. Take a few deep belly breaths before you chow down, and you set yourself up to use the nutrients you’re eating…rush through meals while you’re on the Internet, watching TV or not breathing deeply? Well, you’re just nourishing the sewer system!
Quick and Easy Tips:
1. Practice breathing into the deep low belly button area of your gut whenever you remember to. I have lots of trouble with this–I’ve been sucking it in and tightening it up since I got serious about gymnastics many (many) years ago. If it’s hard for you, first practice while you’re lying down or totally supported sitting up. I recommend breathing in through your nose, and then out in whatever way feels best. In yoga, we breath out through our noses, but in relaxation classes many people teach breathing out through your mouth. If you’re not sure, don’t worry—the out breath will happen automatically!
2. When you sit down to eat (at your table without the TV or Internet), sit up straight, and take a couple deep breaths before you begin to eat. If you catch yourself hoovering your dinner, pause and take another deep belly breath. You’ll be better nourished, feel better, and even eat less because you’re more connected to your body.
3. You can also practice soft belly breathing with a guide. Dr. James Gordon of the Center for Mind Body Medicine (CMBM) developed a soft belly guided meditation and I have recorded a version of it for my clients to use. It’s only about 7 minutes long, and you can do it anywhere even in line at the grocery store—keep your eyes open there of course 🙂
Do you have any quick relaxation tips?
I like soft belly breathing, and I also love yoga. Sometimes I really don’t feel like going to class…and that’s usually when I need to the most!
Do you catch yourself eating too fast, on the run, or with distractions?
Please click +1 and comment below! How do you relax?
haha great post, I had no idea the vagus nerve did that, I do need to start breathing more deeply when im stressed esp when im stuck in traffic. I love the feeling I get after leaving a yoga class, so relaxing and now I know why… also when I eat im usually at my computer, not good!
Great info. I do have a tendency to eat way too fast.
Interesting stuff! Love the tip about sitting up straight and taking deep breaths before a meal. Im very guilty of eating distracted/on the run! Have a great weekend
bahahaha vagus vegas… its allll good! =) this craked me up! i have zero quick relaxors that dont involve wine and bathtubs so keep the tips coming! <3
ps: last year I printed a stack of dirty dozen lists and put them on my desk. Clients are beyond crazy for anything "free" and went NUTS over them. it was a little trick. they suddenly became uber interested in it without me saying a word 😉
i need to apply that more with my husband actually.. hes still using animal tested body wash. jerk. maybe i'll give his cat a hair cut? =) see how he likes that!
wow thats mean.. i'm awful! haha
Great post title! 🙂
Thanks for all these strategies. I definitely am guilty of eating too quickly. There’s just not enough time in the day! Thanks for the reminders.
i love this post, lisa! i’d probably be giggling, too, about the “vegas” nerve!
deep breathing TOTALLY helps relax me. i first learned to breathe deeply when i took yoga classes. then for a while i had a good habit of lying on the floor, setting the timer for 15 minutes and just breathing in a relaxed and meditative manner. i felt like a new person, both after yoga and after my “meditation sessions.” now i kinda just deep breathe on the fly as oxymoronic as that sounds…but even if i’m flying around, just a few deep breaths makes a difference.
we’ve had beautiful sunshine and heat all week – so glorious! i stand outside and breathe deeply in happiness! 🙂 have a great weekend, lisa!
Seriously..every time I see your sauna I just gush with jealousy. You lucky lass you!! I loved this post, I had to study cranial nerves and their functions in my anatomy class, but never in the depth of individual nerves. This was something I did not know about the vagus nerve..thank you for sharing!
I need to get better with breathing techniques.
I eat way to fast almost all the time, but been better with actually sitting down and not standing up to eat.
I spend WAY too much time eating on the run!! I wish I could really sit down and enjoy food more — and now I can because it’s summer 🙂 I have never heard of the vagus nerve..until now! I am going to try a LOT more deep breathing…and maybe I will go to yoga today! I want to start practicing at least once a week, it helps me to sort out my thoughts.
I feel like I just went to school, haha! I had no idea… so thanks for posting about it! I’m typically a slow eater but I’m not sure if that’s because I’m relaxed… or just slow. But I’m going to try to make a conscious effort to breathe deeply and feel relaxed from now on.
Interesting stuff! I also giggled when I read “vagus”. But that’s because I have the mind of a 12-year-old boy. I love all of the tips about breathing…I’ve read that one of the main benefits of yoga is simply that it forces you to slow down and deepen your breathing.
I always find it hard to relax sometimes – mostly after hard work shifts. I’ll definitely be implementing some of your useful tips though! Thanks for posting =)
Ah, the vagus nerves takes me back to my anatomy and physiology class.
For relaxation, I do some deep breathing and roll my neck. A neck roll really helps me destress.
This is such a great post. I actually really enjoy reading about things like this. I have had a lot of stress in my life at times, so it is just trying to rebalance and deal with life’s curve balls.
Just found your site…love it. Very good information. I would love for you to email me the guide about breathing. Thank you in advance. Carina
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