There seems to be something very wrong with our modern-day lifestyle. If we look at the state of the developed world's mental & physical health, statistics would suggest that we are rapidly becoming unhappier and more physically unhealthy year on year. Technological progress it would seem is making is depressed & anxious.
With the average lifestyle increasingly distanced from our hunter-gatherer ancestry, it is not surprising that as a population we have struggled to adapt. Sedentary jobs, diets full of processed foods, lack of genuine social interactions and even a lack of a universal moral code & purpose have left many feeling lost and unhappy. What's more, modern work patterns are leaving people feeling perpetually drained and overstimulated as they try and juggle family & working life, often at the expense of much needed downtime.
In the coming years, psychological & physiological research, will hopefully unearth some strategies in the quest to stem the flow of mental health problems. Playing a fundamental role in regards to the mind-body connection, we take a look at the importance of the vagus nerve and how it might be able to help...
The Vagus Nerve - What is it?
Mental and physical health were first linked in 1872 by Harvard psychologist William James and it would appear that the vagus nerve is one of the most important elements of the bidirectional communication that is key to this relationship.
The vagus nerve travels from the brain stem to the colon. It processes and transfers important sensory information from the throat, ear and the meninges that are located near the back of the head. It also interprets information relayed to it via the heart, neck, chest and stomach/abdomen.
It subconsciously plays an important role in the control of certain muscles. These include muscles in the mouth and throat that are utilised in speaking and swallowing. It also helps to control the heart rate, blood pressure and digestion.
It is also key to accessing parts of the brain involved in creativity and complex decision making.
How does the Vagus Nerve Help me to Relax?
The vagus nerve helps to calm the mind and body. It is the main 'parasympathetic nerve' in the human body. The parasympathetic nervous system is involved and utilised when the body goes into the 'rest and digest' mode. To put it in layman's terms, the system helps you to relax.
The health and function of the vagus nerve can be damaged or interfered with by smoking, drinking too much alcohol, stress and over-working or exertion for prolonged periods.
Lack of exercise, a healthy diet and impaired sleep, also damage the health of the vagus nerve. This damage can lead to a range of diseases of the body and mind, including depression, anxiety, digestive disorders, inflammation and cardiovascular diseases.
Stimulate the Vagus Nerve for Better Health
Although much of the research carried out on the effects of the vagus nerve has involved direct electrical stimulation, you can stimulate the nerve and the beneficial effects by rhythmic breathing, meditation humming and even singing.
Eating a diet high in omega 3 and full of fermented foods high in probiotics, such as sauerkraut can also help with optimal vagus nerve functioning. Cold showers and massage can also help.
There are now lots of electronic gadgets available to stimulate the vagus nerve, for treatment of everything from migraines to epilepsy. There are even implants that are used to treat depression.
Vagus Nerve and Social Interaction
One thing that will have undoubtedly impacted people's mental health during the pandemic and lockdown, is the lack of social interaction. Face to face interactions is very important for several reasons.
According to PsychologyToday.com:
"Face-to-face social connectedness fortifies the "tend-and-befriend" parasympathetic response and engages your vagus nerve. This improves vagal tone and counteracts stress responses associated with "fight-or-flight" mechanisms. Social connectedness has also been clinically proven to improve heart rate variability (HRV), which is the measurement of variations within beat-to-beat intervals and indicates a healthy heart"
Find Time to Reduce Stress with Vagus Nerve Stimulation
You may be thinking that all this vagus nerve information is all well and good, but as a busy business person or working parent, there is rarely time to exercise, eat well or enjoy some meaningful social interaction.
To claw back some time to rest and relax, let calls go to voicemail or consider using a virtual receptionist service to cover calls during the evenings and weekends. If working remotely is an option - this can free up several hours per week for most people and reduce stress levels significantly.
Getting organized with a to-do list can help massively, especially if you complete it the afternoon or evening before. You can now get voice input to-do list apps for mobile phones. Another great tip is to find your most productive time in the day. During lockdown, many people have found that getting up at the crack of dawn and getting significant amounts of work done before tackling anything else, is highly efficient as distractions are minimal.
Exercise doesn't have to take long. Look into Tabata intervals and HIIT training. Meditation doesn't have to take long either, consider 5 minutes of meditation in the morning and add some mindful walking, driving and even typing to your day.
