The Vagus Nerve and the Gut-Brain Axis: Relaxation Techniques that Ease Stress and Digestive Distress

The Vagus Nerve plays a crucial role in regulating many bodily functions, including heart rate, digestion, and inflammation. It is also involved in the parasympathetic nervous system, known commonly to activate our "rest and digest" response.

Its significant role in the communication between the gut and the brain is known as the gut-brain axis. Disorders such as irritable bowel syndrome (IBS) have been linked to dysregulation of this communication, and the vagus nerve's function is believed to be involved in the development and symptoms of IBS.

IBS is a common gastrointestinal disorder characterized by abdominal pain, changes in bowel habits (such as diarrhoea, constipation, or both), bloating, and discomfort. The exact cause of IBS is not fully understood, but it is believed to involve a combination of factors, including altered gut motility, visceral hypersensitivity (increased sensitivity to pain), inflammation, and disturbances in the gut-brain axis.

The vagus nerve helps regulate gastrointestinal motility, secretion, and sensitivity. Dysfunction or altered vagal activity may contribute to the development of IBS symptoms. Some studies have suggested that individuals with IBS may have reduced vagal tone, meaning that the vagus nerve activity is decreased. This reduced vagal tone may result in abnormal gut motility, hypersensitivity, and an exaggerated stress response, all of which are characteristic features of IBS.

Vagus nerve tone techniques aim to stimulate and improve the function of the vagus nerve. By doing so, these techniques can positively impact overall well-being, stress regulation, emotional resilience, and physical health. Here are some commonly suggested vagus nerve tone techniques:

Deep Breathing: Deep, slow diaphragmatic breathing can stimulate the vagus nerve and activate the body's relaxation response. Practice breathing deeply into your abdomen, allowing your breath to fully expand your lungs. Exhale slowly and fully, focusing on extending the exhalation phase longer than the inhalation.

Progressive Muscle Relaxation: Engaging in progressive muscle relaxation involves first tensing and then relaxing muscle groups throughout the body. This practice promotes relaxation and can indirectly stimulate the vagus nerve.

Meditation and Mindfulness: Regular meditation and mindfulness practices can help calm the body and ease stress responses. By training your attention and focusing on the present moment, you can activate the parasympathetic nervous system and increase vagal tone.

Yoga: Certain yoga poses, such as gentle backbends, forward folds, and restorative poses, can stimulate the vagus nerve. Incorporating yoga into your routine promotes relaxation and vagal activation.

Cold Exposure: Brief exposure to cold temperatures, such as splashing cold water on your face or taking a cold shower, can activate the vagus nerve. The shock of cold stimulates the body's physiological response and may increase vagal tone.

Singing, Humming, and Chanting: Vocalizations that involve the use of the diaphragm, such as singing, humming, or chanting, can stimulate the vagus nerve. These activities promote deep breathing and relaxation, activating the parasympathetic nervous system.

Social Connection: Engaging in positive social interactions and maintaining strong social connections have been shown to increase vagal tone. Spending time with loved ones, practising empathy, and participating in supportive relationships can all contribute to a healthy vagal response.

Plant medicine: Chamomile (Matricaria recutita) is a household name and an underappreciated ally. Chamomile, also known as ‘the Mother of the Gut’, contains various bioactive compounds, such as flavonoids, terpenoids, and essential oils. Some of these compounds have been found to have carminative, anti-inflammatory, antioxidant, and anxiolytic (anxiety-reducing) effects. It is believed that Chamomile's constituents, particularly the flavonoids, may have a calming effect on the nervous system, potentially influencing the vagus nerve's function.