I don’t think I had heard of vagal tone until I did my training in Integrative Somatic Trauma Therapy. I knew a little bit about the vagus nerve but had no idea how central it was to the work I was already doing (yoga and mindfulness) as well as my own healing and recovery journey.
Now I am obsessed with this incredible nerve’s role inside of us and reflecting on my own journey and lived experience of recovery and resilience, I know my vagus nerve has gone through a transformation, and I love helping others harness this powerful part of the body.
My Journey from Recovery to Resilience: Discovering the power of my vagus nerve.
In the past, my life was a constant battle with stress, anxiety, and low moods and I was attempting to soothe myself from the turbulence of my overwhelming emotions with an eating disorder. The journey to recovery was huge for me, but it was also the start of the next leg of my journey; from recovery to resilience.
Over the last few years, I've experienced a profound shift in my ability to tolerate and recover from stress. The kind of stressful challenges that would have previously seen me breakdown, relapse or fall apart are, although still stressful, not enough to knock me off kilter. Life goes on, as the old saying goes. I have been able to consistently show up to teach my regular yoga classes for over three years now, and be a reliable therapist to my clients, with some inevitable time off for physical health (several bouts of Covid, period pains and a bad back) but not a single missed class or session due to my mental health* is, all in all, an incredible shift and achievement that seven or eight years ago I would have not thought possible.
*I consider taking time off for mental health is a sign of resilience, I just haven't needed to in this stage of my life.
I’m sure this transition can partly be attributed to getting older and being able to zoom out and see the bigger picture; my attitude and mindset has undergone an upgrade by over a third of a century of life experience. But it’s not just an attitudinal or mind-set change; I have developed resilience, and resilience resides within my body, and in particular, my vagus nerve and my increased vagal tone.
While it may seem reductionist to attribute such a profound shift to a neurobiological process, understanding what vagal tone is and how we can increase it reveals a beautiful and holistic approach to healing. It’s a process which requires dedication, patience, compassion, social support and a whole lot of love. Let’s explore this further.
What is the Vagus Nerve?
The vagus nerve, the longest cranial nerve in our body, is a huge nerve of vital importance to our wellbeing. It’s name comes from the Latin word ‘vaga’ which means to wander, and wander it does; from behind our face and ears, past the vocal chords, to the heart, lungs and other major organs right down to the gut. It’s the communication highway of the parasympathetic branch of the nervous system, which is responsible for rest, digestion, and relaxation. The vagus nerve influences heart rate, digestion, and respiratory rate, and is a key component of our body's ability to manage stress. Dr. Steven Porges, founder of Polyvagal theory, explains how the vagus nerve is also a key player in our "social engagement system," which helps regulate our emotional and physiological state in response to social cues and environmental stressors (1). To be able to engage socially we must feel safe, and it is when we feel safe that our vagus nerve is active, which influences our heartrate, breathing and body language.
The vagus nerve is in green on the image below:
What is Vagal Tone and Why Does it Increase Resilience?
Vagal tone refers to the tone or strength of the vagus nerve. Much like a muscle, the more we use our vagus nerve, the stronger it gets. With increased vagal tone comes increased regulatory flexibility – this is our ability to move effectively through the different nervous system states. So, when vagal tone is high we can effectively regulate our stress response, increasing our emotional and physiological resilience and our ability to bounce back from stress more effectively. It doesn’t mean we won’t get stressed (sorry – that is just life!) but it does mean we can cope with it better and move on from stressful events quicker.
Vagal tone doesn’t only positively impact our emotional health. Research conducted at the University of North Carolina found that individuals with high vagal tone exhibit better mood, lower levels of inflammation, and improved heart health (2).
The Vagus Nerve, Social Engagement System, and Trauma
The vagus nerve is intricately linked to our social engagement system which involves the muscles of the face, throat, and heart, which are activated during social interactions. Think about our body language, tone of voice and eye movements when we feel safe in a social situation vs. when we feel threatened…this is the difference between your vagus nerve being activated or not. Good quality social interactions with people we feel safe around stimulate the vagus nerve, allowing our social engagement system to come online and promoting a sense of safety and connection.
Trauma can disrupt this system, leading to difficulties in regulating emotions, feeling safe and maintaining healthy social interactions, but by improving our vagal tone, we can support the restoration of the social engagement system, and reclaim our sense of connection.
It is because of the vagus nerve’s role in our social engagement system that higher vagal tone can also positively impact our relationships, as well as help us heal from trauma. Deb Dana, an expert in polyvagal theory, explains: “our ventral vagal system is what I call the central ingredient in being able to safely navigate for the world in a way that we can feel connected and communicate with others.” (3).
How to Increase Your Vagal Tone
The vagus nerve is a huge piece of equipment, linked to many different parts and systems in the body, so there are many ways we can increase vagal tone. Don’t worry if you can’t or don’t want to try all of these – see it as a vagal toning menu and pick one or two methods that appeal to you. Bear in mind that tone is increased with dedication, repetition and time. Just as you would expect to see a gradual increase in muscle tone as you work out at the gym over a period of months, see your vagal toning journey as a long and gentle walk, as opposed to a sprint.
1. Breathing Exercises
Deep, slow breaths, especially diaphragmatic breathing with slow exhales, activate the parasympathetic nervous system, enhancing vagal tone. Research from Harvard Medical School has shown that deep breathing can significantly reduce cortisol levels and enhance vagal activity (5).
To try diaphragmatic breathing:
1. Try placing your hands at the base of your ribs (where your ribs meet your belly).
2. Draw your breath down into the part of the body so as you inhale your belly and ribs expand.
3. Slowly exhale back out from this part of the body.
4. If you find it difficult to breathe into the diaphragm, try leaning forwards slightly to help the muscle relax.
5. Repeat these deep, slow breaths for 2-5 minutes.
2. Eye Movement
Somatic movement exercises can increase vagal tone by engaging the body in a mindful and gentle way to promote a sense of safety in the body. Eye movement exercises, although small, can be a powerful way to engage the vagus nerve. This is because both our eyes and our vagus nerve are involved in our social engagement system.
Stanley Rosenberg's basic exercise involves tilting the head while lying down, which stimulates the vagus nerve and promotes relaxation.
To try the Basic Exercise:
1. Lie down comfortably on your back and place your hands behind your head for support.
2. Keeping your head still, look to your right and keep the position for thirty to sixty seconds. Be mindful of your breath and body and wait until you notice a deeper breath, sigh, yawn or swallowing – this is a sign of your body relaxing.
3. Repeat on the right side.
4. When you sit back up, do so very slowly, as your blood pressure may have lowered during the exercise (this often happens when we relax).
I highly recommend Stanley’s excellent book for further reading.
3. Somatic Yoga
Somatic yoga combines movement and breath to release tension and promote mindfulness by paying non-judgemental attention to the sensations in our bodies. A study conducted at the University of Illinois found that regular yoga practice improves vagal tone and reduces symptoms of anxiety (7).
Of course this is something that I practice and teach regularly! You are welcome to join me for a video practice via Youtube here to experience one of my somatic yoga classes:
4. Good Quality Social Interactions and Support
“I define connection as the energy that exists between people when they feel seen, heard, and valued; when they can give and receive without judgment; and when they derive sustenance and strength from the relationship.” -Brené Brown
Engage in meaningful conversations, spend time with loved ones, find opportunities to get involved with a community, and prioritise people who you feel safe, seen and valued around in your life. Our nervous system responds to the nervous systems of other humans (and animals too), through a process called co-regulation, and our vagus nerve enjoys smiles, laughter, fun and relaxation with others. If you feel this is an area lacking in your life, could you reach out to old friends, volunteer at a local charity or let yourself be supported by family? The beautiful part of this vagal toning method is it works both ways; your presence will be helping your friends, family or other connections with their own vagal tone when you spend quality time with them.
5. Self-Compassion and Compassion
Practicing self-compassion and showing compassion towards others can significantly enhance vagal tone. Research by Dr. Kristin Neff at the University of Texas at Austin shows that self-compassion practices can improve vagal tone and reduce stress (9).
For self-compassion practice, I highly recommend Dr Neff’s self compassion break: https://self-compassion.org/exercises/exercise-2-self-compassion-break/
To cultivate compassion for all beings, you might look up ‘loving kindness meditations’ on YouTube or your meditation app.
6. Diet and your gut health
The vagus nerve culminates in our gut, and is considered by many our ‘gut-brain connection’. Our gut is another key player in our overall health, and recent advances in science are recognising the gut’s microbiome (that’s the collection of bacteria that live in our gut) as being key to many aspects of our wellbeing from mental health to managing weight and inflammation. A healthy but microbiome indicates safety; this is because stress, poor diet, alcohol and drug abuse strip our gut of it’s healthy bacteria. Foods rich in omega-3 fatty acids, probiotics, and prebiotics support gut health and influence the vagus nerve. A study published in the journal Frontiers in Neuroscience found that dietary interventions targeting the gut microbiome can positively affect vagal tone and mental health (10).
We make our own kombucha at home, which is a fermented tea full of live bacteria (probiotic). It’s cheap and easy to make and a delicious alternative to alcohol or fizzy drinks. You can get kombucha starter kits from Amazon (or you can buy it pre-made, though it is quite expensive).
Other ways to look after your gut microbiome are:
Embrace fermented foods (kombucha, sauerkraut, kefir, sourdough bread, live yoghurts)
Eat a wide variety of fresh fruit and vegetables, try to get as many colours on to your plate – eat the rainbow!
Avoid processed foods, artificial sweeteners and dietary emulsifiers (found in many ‘low fat’ foods
Get out in the garden, into nature, with your hands in the soil, breathing in natures air.
7. Relaxation Techniques
Relaxation techniques such as yoga nidra and hypnotherapy can help guide you into a deep parasympathetic nervous system state in which your vagus nerve is engaged. Both Yoga Nidra and hypnotherapy guide you through relaxation techniques which help your body to feel safe. Research from the National Institutes of Health suggests that Yoga Nidra not only enhances vagal tone but can also improve sleep quality (11). Both hypnotherapy and Yoga Nidra can also be used to help you welcome intentional change and healing in to your life, as you are much more receptive to the idea of making changes when your body is in a deep parasympathetic state of safety. You can find many guided audio practices available for free on Youtube, or work with an experienced practitioner (like me – click here if you would like to book a free consultation).
8. Singing and Chanting
Singing and chanting have been used for centuries in various cultures to promote healing and well-being, and science is now realising why; this research conducted at the University of Gothenburg in Sweden found that chanting can activate the vagus nerve and improve emotional regulation (12). It’s the vibration of the vocal chords along with the rhythmic breathing that stimulates the vagus nerve, enhancing vagal tone. If you join a chanting group or choir, then you get the added benefits of social engagement whilst you sing or chant – supercharging your vagus nerve!
Whilst I was in recovery, I chanted the Gayatri Mantra (an ancient yogic chant) every evening with an online sangha (spiritual community). Back then we were a Facebook group and it was for free, now it is a paid for app, which if you’re interested in giving a go you will find it here: https://devapremalmiten.com/app-6/
You might be able to find a local choir by searching your local areas Facebook pages.
Otherwise put your favourite power ballads on and belt them out in the car or at home!
9. Cold water immersion
Now I’m actually not going to promote plunging in to ice cold water… unfortunately these practices are not always safe for everyone, and due to irresponsible facilitation of a non-regulated industry, there have been some tragic accidents recently.
If you’ve ever worked or practiced with me, you’ll know that my approaches are always gentle, gradual and working with the body…so the ice bath trend really doesn’t appeal to me!
However, there is something to be said for using cold water to stimulate the vagus nerve; and I do sometimes (infrequently, and usually only in the summer), find myself switching the shower to cool/cold for a minute or so to do just this (I do enjoy a river and sea swim too). When we put cold water on our body, it’s instant response is a stress response (which is via the sympathetic branch of the nervous system), this is why we might startle, breathe faster and move quicker. The key here, is to then breathe deeply and calmly, to help our body shift back into a regulated state – thus using our vagus nerve to regulate our stress response.
Please be safe, kind and sensible if you choose to explore cold water. No-one need to go to the extreme of jumping into an icy river to increase vagal tone. You can start by turning down the shower or splashing cold water onto your face, and remember the key is to re-regulate using your breath.
I hope you will find some techniques from the Vagal Toning menu above that you feel you can fit in to your life. These practices require us to devote some time and energy to caring for ourselves, our bodies and our relationships. There is such a profound connection between safety, resilience and vagal tone, and I believe the journey to resilience is one borne of and resulting in love and respect for ourselves, others and our lives. Resilience is not just an inherent trait but a quality that can be cultivated through mindful practices and compassionate connection to ourself and others. Embracing this journey has not only helped me along the road from recovery to resilience, but also deepened my appreciation for the incredible resilience we all possess.
Happy vagal toning!
If you would like to learn more about these practices, or talk about how trauma informed mindfulness and somatic work may help you on your journey to resilience, please take a look at this page, make an email enquiry or book a free consultation.
Further Reading and References:
1. Porges, S. (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-Regulation. W.W. Norton & Company.
2. Kok, B. E., & Fredrickson, B. L. (2010). "Upward spirals of the heart: Autonomic flexibility, as indexed by vagal tone, reciprocally and prospectively predicts positive emotions and social connectedness". Biological Psychology, University of North Carolina.
3. Dana, D. (2018). The Polyvagal Theory in Therapy: Engaging the Rhythm of Regulation. W.W. Norton & Company.
Dana, D. (2020, June 16). Deb Dana: Befriending Your Nervous System. Insights at the Edge1 https://www.resources.soundstrue.com/transcript/deb-dana-befriending-your-nervous-system/
4. Schwartz, A. (2020). The Complex PTSD Workbook: A Mind-Body Approach to Regaining Emotional Control and Becoming Whole. Althea Press.
5. Harvard Medical School. (2013). "Relaxation techniques: Breath control helps quell errant stress response".
6. Rosenberg, S. (2017). Accessing the Healing Power of the Vagus Nerve: Self-Help Exercises for Anxiety, Depression, Trauma, and Autism. North Atlantic Books.
7. Streeter, C. C., et al. (2012). "Effects of yoga versus walking on mood, anxiety, and brain GABA levels: a randomized controlled MRS study". Journal of Alternative and Complementary Medicine, University of Illinois.
8. Taylor, S. E., et al. (2006). "Early environment, emotions, responses to stress, and health". Journal of Personality, University of California, Los Angeles.
9. Neff, K. (2011). Self-Compassion: The Proven Power of Being Kind to Yourself. William Morrow.
10. Dinan, T. G., et al. (2013). "Psychobiotics: A novel class of psychotropic". Biological Psychiatry, Frontiers in Neuroscience.
11. Khanna, S., et al. (2018). "Yoga nidra for improving sleep quality: A randomized controlled trial". Journal of Sleep Research, National Institutes of Health.
12. Nilsson, M., et al. (2003). "Chanting and the vagus nerve: The impact on emotional regulation". *Journal of Integrative Medicine*, University of Gothenburg.
留言