I recently had subconscious integrative therapist Eli Ritcher as a guest on my podcast, Born to Heal and she explained how the vagus nerve plays a crucial role in our overall well-being.
It's the longest and most complex of the cranial nerves, extending from the brainstem to the abdomen, and it serves as a vital communication link between the brain and many of the body's essential functions.
One of its primary functions is to regulate your body's stress response. When we're in a state of relaxation, the vagus nerve is activated, promoting what's known as the “rest and digest” response. This is when our heart rate slows, our blood pressure stabilizes, and our digestion improves.
However, when we're faced with stress or perceived threats, the vagus nerve takes a backseat, allowing the sympathetic nervous system to take over. This triggers the “fight or flight” response, preparing our body to deal with danger.
While this response is essential in true life-or-death situations, chronic activation of the sympathetic nervous system can lead to a host of health issues, from anxiety and depression to digestive problems and chronic pain.
The Vagus Nerve Exercise
“The problem is, in our modern world, we're constantly bombarded with stressors,” Elli explains. “Our sympathetic nervous system is working overtime, and our vagus nerve rarely gets a chance to step in and promote relaxation.”
Fortunately, there's a simple way to activate and strengthen the vagus nerve, promoting stress resilience and overall well-being. Elli shares a technique she learned from Stanley Rosenberg, author of “Accessing the Healing Power of the Vagus Nerve”:
1. Lie down or sit comfortably, supporting your head with your hands.
2. Keeping your head still, look to the left until you naturally yawn, sigh, or swallow.
3. Return your gaze to the center, and take a moment to observe any sensations in your body.
4. Repeat the process, this time looking to the right until you yawn, sigh, or swallow.
5. Close your eyes and take a few deep breaths, allowing your body to settle into a state of relaxation.
By practicing this exercise regularly, you can help your vagus nerve become more responsive, making it easier for your body to switch from a state of stress to a state of calm. “It's like giving your vagus nerve a workout,” Elli says. “The more you do it, the stronger and more efficient it becomes.”
The Benefits of a Well-Tuned Vagus Nerve
“When your vagus nerve is toned and responsive, it's like having a built-in stress resilience tool,” Elli notes. “You're better equipped to handle life's challenges, both physically and emotionally.”
The benefits of a healthy vagus nerve extend far beyond stress relief. Research has shown that a well-functioning vagus nerve can improve digestive health, reduce inflammation, and even boost immune function.
Moreover, the vagus nerve plays a key role in the mind-body connection. By understanding and working with this crucial nerve, we can start to address the root causes of many physical symptoms, rather than simply treating them at the surface level.
Embrace the Journey of Healing
“Healing is a journey, and it's not always a straight path,” Elli reminds us. “But by tuning into your body's wisdom and working with your vagus nerve, you're giving yourself a powerful tool for navigating that journey with greater ease and resilience.”
As a physician, I've seen countless patients struggling with the effects of chronic stress and unresolved trauma. By sharing the knowledge of the vagus nerve and simple techniques to support its function, I hope to empower you to take charge of your own health and well-being.
So, the next time you're feeling overwhelmed or out of balance, remember the power that lies within your vagus nerve. By practicing simple exercises and cultivating mindfulness, you can tap into your body's innate healing potential and pave the way for lasting mind-body harmony.
“Trust in its wisdom, and trust in your own ability to heal from within.” – Elli Ritcher
Much Love,
Dr. Katie
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