nervoussystemhealing

Got Inflammation? Open Up.

Have you heard of the inflammatory reflex?

Most people believe the nervous system and immune system function independently.

Not true!

Actually, it was discovered 20 years ago that a reflex involving the vagus nerve helps to reduce pro-inflammatory cytokines and resolve inflammation.

Since then, clinical trials have successfully used vagal nerve stimulation in patients with rheumatoid arthritis and inflammatory bowel disease.

There are a lot of simple ways to increase activity of the vagus nerve, like deep breathing, meditation, and yoga.

Want to know more about how to boost vagal tone?

Drop a ❤️ in the comments if you want tips on simple ways to increase vagal tone for better health.

Reference

Falvey A. Vagus nerve stimulation and inflammation: expanding the scope beyond cytokines. Bioelectron Med. 2022;8(1):19. [link]

7 Ways to Boost Vagal Tone

7 Ways to Increase Vagal Tone 💃🕺

The vagus nerve helps regulate everything from heart rate to gut motility to inflammation to mood. When you increase your vagal tone, you send a signal of safety to all of your organs so they can function at their best.

Here are some science backed ways to tone the vagus nerve:

▪️ Deep Breathing

▪️ Meditation

▪️ Yoga

▪️ Massage

▪️ Exercise

▪️ Cold Water Plunge

▪️ Nutrition

All of these work because the vagus nerve communicates in both directions—both to and from the brain. These practices send signals to the brain that increase activity of the vagus nerve.

That means no more “fight or flight” and a lot more “rest and digest.”

Health doesn’t have to be hard.

References

Dai J, Lampert R, Wilson PW, Goldberg J, Ziegler TR, Vaccarino V. Mediterranean dietary pattern is associated with improved cardiac autonomic function among middle-aged men: a twin study. Circ Cardiovasc Qual Outcomes. 2010;3(4):366-373. [link]

Gerritsen RJS, Band GPH. Breath of Life: The Respiratory Vagal Stimulation Model of Contemplative Activity. Front Hum Neurosci. 2018;12:397. [link]

Lin LL, Chen YJ, Lin TY, Weng TC. Effects of Resistance Training Intensity on Heart Rate Variability at Rest and in Response to Orthostasis in Middle-Aged and Older Adults. Int J Environ Res Public Health. 2022;19(17):10579. [link]

What is Vagal Tone? And Why It Matters.

5 Ways Vagal Tone Affects Health ☝️

But first….what is vagal tone?

It’s the activity of the vagus nerve, which is the main nerve of the parasympathetic nervous system (rest and digest) and counterbalances the sympathetic nervous system (fight or flight).

You can think of it as the key to letting stress roll off your back.

The vagus nerve wanders from the brain to all the organs, branching off with thousands of nerve fibers. What’s really cool is the vagus nerve communicates in both directions—both to and from the brain!

Here are just 5 ways vagal tone affects health:

1️⃣ Heart Health

The vagus nerve directly innervates the heart, influencing heart rate and blood pressure. Heart rate variability (HRV) is a direct measurement of vagal tone, with a higher HRV indicating better vagal tone.

2️⃣ Metabolic Health

The vagus nerve communicates from the brain to the gut, liver, pancreas and then back again. It helps to regulate hunger, insulin, blood sugar, lipids, and inflammation. Studies have even linked vagal tone with diabetes, metabolic syndrome, and obesity.

3️⃣ Mood

The vagus nerve is thought to affect mental health through mechanisms related to stress, the gut-brain axis, and inflammation. Vagal nerve stimulation has been researched in people struggling with depression.

4️⃣ Digestion

Gut hormones and neurotransmitters trigger nerve endings in the vagus nerve to send signals back to the brain. In turn, the vagus nerve regulates gut motility, secretions, and more. This is what we call the gut-brain axis!

5️⃣ Healthy Aging

Vagal tone may decrease with age, affecting everything from the heart to the gut to inflammation.

In functional medicine, we are all about looking deeper for the root cause and using the least invasive approaches for the most effective results. Vagal tone is not considered a “cause” of disease, but we are learning more and more about how it affects nearly every aspect of health. Plus, there are simple and free ways to improve vagal tone!

Like this post and follow for more on how to increase your vagal tone for better health.


References

Breit S, Kupferberg A, Rogler G, Hasler G. Vagus Nerve as Modulator of the Brain-Gut Axis in Psychiatric and Inflammatory Disorders. Front Psychiatry. 2018;9:44. [link]

Capilupi MJ, Kerath SM, Becker LB. Vagus Nerve Stimulation and the Cardiovascular System. Cold Spring Harb Perspect Med. 2020;10(2):a034173. Published 2020 Feb 3. [link]

Pavlov VA. The evolving obesity challenge: targeting the vagus nerve and the inflammatory reflex in the response. Pharmacol Ther. 2021;222:107794. [link]