The Vagus Nerve: Finding Calm In the Storm Through Acupuncture, Massage and Mindful Breath
By Elisa Nesta
We live in stressful times. Modern life subjects us to high technology living with its endless distractions. We can find ourselves moving through life on auto-pilot in a fast-paced world, completely disconnected from nature and our own natural biorhythms. We start to crave respite from this and desire a slower pace of living. We want to return to a flow state that can allow us to engage in mindfulness, self-awareness, grounded embodiment and better connection with others.
Our worldview is made up by our thoughts and attitudes in life which are often a reaction to internalized messages about survival. When high stress living or trauma becomes a part of our internal landscape, we lose our ability to adapt to stress. This can manifest as frequent colds, low immunity, depression, burn out, migraines, fatigue, poor self care, muscle guarding, pain or myofascial dysfunction.
Our nervous system is a powerful circuit of energy that works with polarity and alchemy. It is a complex highway of nerves and pathways in the brain and body that influence cell-to-cell communication and enable us to respond to our internal and external environment. When we maintain a balanced mind-body we can move freely and are unimpeded by restrictions in our bioenergetic system. We naturally develop a strong and flexible mindset as we flow through life instead of fighting the upstream currents and pushing through every obstacle.
The Yin and Yang of Our Nervous System
The autonomic nervous system relies on healthy brain and spinal tissue and neuronal activity to power the unconscious portion of our physiology. It gives our brain full autonomy over our bodily functions. This system is divided into Yin and Yang aspects which function to keep each other in a state of balance.
Our nervous system perpetually engages in the transformative power of Yin and Yang via neural modulation in order to ensure our survival. It is what enables our innate capacity to reset, regenerate and become resilient. Hormesis is defined as “the adaptive responses of living organisms to stress factors”. Once we lose the ability to adapt to stress, our health starts to decline.
The Yang aspect relates to the sympathetic nervous system. This system is responsible for recruiting and mobilizing our muscles to action when there are dangers or stressors to overcome. This is called the ‘fight or flight’ response and triggers stress hormones such as adrenalin and cortisol which then increase your heart rate, deliver more blood and oxygen to needed areas, raise blood glucose, blood pressure and induce sweating. This mobilization gives us the strength to fight for a good cause, work out, crush goals, overcome bad habits and win high stakes games.
The Yin aspect relates to the parasympathetic nervous system. This system is responsible for slowing the heart and breathing rate, lowering blood pressure, increasing gastric motility and glandular secretion which promote digestion. This is the “rest and digest” system and enables the body to optimally repair, restore and rebuild itself for better health. This system is engaged during a deep meditation, silent retreat, spiritual pilgrimage or an energy healing session.
As practitioners of TCM, we strive to regulate the body through its homeostatic impulse. The goal is to keep the energies of Yin and Yang harmonized to promote their proper flow and provide a constant counter balancing effect for each other. The delicate balance of the autonomic nervous system is disrupted when it becomes highjacked by illness, trauma or chronic stress responses to the environment.
Going from the NO state to the FLOW state
The vagus nerve is the longest cranial nerve in the human body. This nerve is responsible for lighting up the parasympathetic nervous system and has many paths and branches. The vagus represents the switch board of the parasympathetic nervous system. When this highway of energy gets switched on at a particular area, a specific brainwave will light up. When theta waves are switched on, states like deep meditation, prayer and spiritual awareness become dominant. In this state, any type of activity, arousal, sensation or external stimulus gets blunted in favour of deep silence and mindful awareness. The delta brain wave is associated with deep restorative sleep and it is this state that allows our bodies to focus on cellular repair and detox.
The vagus nerve is involved in so many vital processes in our bodies. It holds the key to FLOW and RESET. Without the healthy involvement of this nerve it is impossible to bounce back from stress or illness. It is what allows us to be resilient. Certain neurotransmitters like GABA and serotonin modulate how this highway of energy directs our sense of wellness. When our vagal tone is good, we have more empathy and can connect with others; we enter the flow state very easily and are ready to re-set from moment to moment. When our vagal tone is off balance it can cause a vast array of issues; everything from mood dysregulation to insomnia.
How Acupuncture is used to BIOHACK the VAGAL nerve to strengthen RESILIENCE
TCM acupuncture has the power to provide neuromodulation to the system and brings balance to our energy flow. It will address our specific constitution and treat any root imbalance to achieve long term results. In my clinical practice, I find that there are certain points that are go-to for re-setting the nervous system, calming the spirit and engaging the F L O W state.
PC6 - This point is on the inner wrist and when stimulated activates the parasympathetic nervous system and increases vagal activity by working its magic on symptoms relating to stress, nausea and other GI distress which may negatively impact our mood. Through its channel relationship to the Liver, it opens internal pathways that reduces stress hormones and promote calm and proper energy flow which allow the body to shift into a healing state.
HT7 - This point is located on the inner wrist and it regulates the vagus nerve, promoting relaxation and reducing anxiety, palpitations and heart rhythm issues. When low vagal tone means chronic anxiety this point is excellent for bringing calm to the heart.
CV 12 - This point is located on the abdomen. It can stimulate the vagus nerve, promote digestion and relaxation. This is the access point to the “rest and digest” aspect of PSNS function. Stimulating this point can help harmonize the gut-brain axis. It regulates mood and energy via its connection to the enteric nervous system. It can strengthen digestion and elimination pathways by regulating gastrointestinal motility and nervous system mediated metabolism.
CV17 - This point is located on your sternum and is powerful for regulating the heart and lung function relative to the vagus nerve i.e slowing tachycardia, regulating heart rhythm, dilating bronchial tubes and allow for deeper breathing. When trauma and muscle guarding affect the diaphragm and area of the intercostal muscles, CV17 can be stimulated and more energy gathered here will allow for more softening and movement in these areas, thereby deepening breathing or the “allowing” aspect of breath.
Yin Tang - This is a reflex point of the pituitary gland. It is known to calm the mind via its effect on hormone secretion. It relates to the third eye chakra which promotes stillness, intuition and clear vision. Overthinking, worrying and mental exhaustion is remedied by the use of this point.
The auricular branch of the vagus nerve passes through the ear and is easily accessible through acupuncture. Points such as Shen Men, Point Zero and Sympathetic will offer powerful neuromodulation effects when used in a treatment. These points are able to treat PTSD, addictions, ADDHD and other neurological/emotional disorders.
Yogic Practices to Strengthen Vagal Tone & Overcome Stress
These breathing practices are not just for yogis and can be as simple slow, diaphragmatic breathing. I often teach people simple ways to connect to their breath and create more space in their bodies. The goal is to free restriction and to soften into more openness. Below are some of my favourite pranayama exercises for melting stress and aligning ourselves to the flow state.
Bhramari Breath - the Humming Breath
This breathing practice utilizes the oscillation or movement of the laryngeal and pharyngeal muscles via humming or sounding made through the vocal cords. Some of the major branches of the vagus nerve are located here. Therefore, this action indirectly massages and soothes an over-active system and has a deeply calming effect.
Ujjayi Breath - the Victorious Breath
This breathing practice allows one to gain victory over their mind. It used in meditation and yoga practice and positively influences the vagus nerve. It is sometimes referred to as the ocean breath or whispering breath. This technique has a similar action as the previous one on soothing the vagus nerve through indirect stimulation through the throat.
There are many healing modalities that help regulate the Vagus Nerve. My top picks are:
• Acupuncture
• Massage therapy
• Breath work
• Yoga
