The vagus nerve is responsible for 75% of our rest and digestion functions. It is a significant nerve and when all is in good working order, it brings you into a state of calm and peace.
The Basic Practice - sing praises
This nerve inspires me so much that I am moved to sing its praises. Have a listen, sing, move and breathe with the video above or check it out here on YouTube.
Explore the Movement - creating vagal tone
The song also shares the many ways in which you can strengthen and increase what is called vagal tone. Good vagal tone is when the nerve is highly active with clear and strong electrical impulses. It is the great communicator between the body’s organs up to the brain and back down to the organs.
Here is the song I penned with a little help from some friends.
In bold are ways to increase vagal tone.
I am the Happy Wanderer.
I’m called the vagus nerve.
From brain to heart and then to gut;
the great communicator.
Breathe in, Breathe out,
Breathe in, Breathe out ha ha ha ha ha (laugh),
Breathe in, Breathe out,
I bring you calm and peace (smile).
I like to splash in cool waters,
and sing, chant, hum and laugh.
To hike in nature; be in awe,
thru this you will relax.
Breathe in, Breathe out,
Breathe in, Breathe out ha ha ha ha ha (laugh),
Breathe in, Breathe out,
I bring you calm and peace (smile).
Being joyful (be silly) is my state.
A wondrous gift to be.
Reach up with thanks; bow down with grace (gratitude).
So breathe along with me.
Breathe in, Breathe out,
Breathe in, Breathe out ha ha ha ha ha (laugh),
Breathe in, Breathe out,
I bring you calm and peace (smile).
Everyday Living
Of all the ways to increase vagal tone, breathing with awareness is paramount. Begin paying attention to your breathing as much as possible. Notice when you are happy how you are breathing - like a baby? slower? Notice your breathing when working on the computer. Notice with kind curiosity when you are upset how the breathing changes - breath becomes shorter? using the neck and chest to breathe?
Yoga Practice
The beauty of yoga is the it teaches one how to coordinate your movement with your breath. Moving your arms in time with your breath is a very calming practice. Check out some variations in the above video or check it out here on YouTube.
Explore More Breathing
Check out past posts on breathing:
Affairs of the Heart (1): Diaphragm
Belly Breathing to strengthen the main breathing diaphragm
Affairs of the Heart (2): Dance
Dance the main breathing diaphragm and pelvic floor together
Affairs of the Heart (3): Sniff Test
Breath of Joy and Sniff Breathing techniques
Affairs of the Heart (4): Wave of Love
⭐️ Coherent Breathing as a daily practice is the easiest and quickest way to increase vagal tone ⭐️
Coherent Breathing with a Heart Focused Meditation
Coherent Breathing with coordinated up and down arm movements
A Breath Inquiry - trust and surrender that the next inhale will arise without the need to ‘grab’ it
Breathe Light to Breathe Right and tongue placement
Discover Amazing
Your body-brain takes all its main cues from how you are breathing. Breathing is the number ONE priority of the body-brain. It is the job of the body-brain to keep you alive in the best way possible.
Breathing short, fast and shallow, the body-brain takes the cue that action and energy are needed and sends out hormones (cortisol and adrenaline) to ready us for fight or flight or engage in physical activities. The vagus nerve is then given the signal to stop digestion in the gut because energy needs to go to actively moving.*
When we breathe slower, with longer exhales and more fully into the lower lungs, this sends the message to the body-brain that we are safe. This type of breathing gives the vagus nerve the signal to increase digestion and restore other bodily functions.* In a sense, the vagus nerve is tasked with restoring harmony in the body.
* remember that advice as a child: don’t go swimming right after eating, give your body time to digest the food
A great indicator of good vagal tone (nerve communication) is the flexibility for the body-brain to respond quickly between increased heart rate on the inhale and decreased heart rate on the exhale. This is also known as heart rate variability (HRV). The broader the band between high to low heart rates, the higher the HRV number which means greater vagal flexibility. Back to breathing, Coherent Breathing is the best training for increasing vagal tone and HRV.
Discover this amazing vagus nerve within you! By purposefully choosing to breathe slower and more fully more often (like coherent breathing), we give the vagus nerve more opportunities to do its job of rest/digest and clearly communicate. Add to this other activities like singing, splashing your face with cool water and being grateful, and feel your vagal tone flourish.
Happy Wandering!
Namaste
(the Light in me honors the Light in you)
keep moving, keep healthy, keep smiling
Thanks to the various people who helped me with the music:
🎶 Happy Harmonica Player
🎶 Wonderful Piano Player
🎶 Joyful Singers
🎶 Cherie Larson and Agnes Melax for their tips on how to flow words and music together
Thanks to the following people for videos and photos in order of appearance in video:
📸 Internet - Vagus Nerve drawing
🎥 Norman Ritter - Happy Wanderer picture and videos (May 31, 2023 ) - Strathcona Wilderness Centre, Alberta
📸 Barbara Ritter - Brain, Heart, Gut (Valentine’s Day) - Home, Edmonton, Alberta
📸 Norman Ritter - Calm and Peace Mountain Top - Golden BC, Canada
📸 Stefan Ritter - Splash Cool Waters - Takakkaw Falls, Yoho National Park, Canada
📸 A Dear Friend - Sing, Chant, Hum - Church Choir, Edmonton, Alberta
📸 Stefan Ritter - Hike in Nature - Lake Louise, Banff National Park, Canada
📸 Anita Lofgren - Be in Awe (Look UP) - Cathedral Trail, MacMillian Provincial Park, Vancouver Island, Canada
📸 Barbara Ritter - Relax (A Leg Up) - Waterton Lakes National Park, Canada
📸 Norman Ritter - Calm and Peace Moss Forest (Heartfelt) (Pause) - Lake Louise, Banff National Park, Canada
📸 Barbara Ritter - Being Joyful (Father’s Play) - Edmonton, Alberta
📸 Barbara Ritter - Wondrous Gift - William A. Switzer Provincial Park near Hinton, Alberta
📸 A Dear Friend - Calm and Peace Heart Cloud, Sherwood Park, Alberta
Discover amazing treasures in the Archive:
Thanks for reading Explore Movement & Discover Amazing YOU! If not already a subscriber, subscribe now for free to receive new posts and support my work.
The Happy Wanderer