If stress management is getting on your nerves, then this article is for you! Today, we take a look at the vagus nerve, a key component of your body’s complex neurology, that plays a crucial role in your ability to relax, manage stress, and maintain overall well-being.
What is the vagus nerve?
The vagus nerve is one of 12 cranial nerves in the body, meaning that it connects your brain with other body parts. Each of these cranial nerves is actually a pair of nerves, and they perform all sorts of tasks from relaying sensory information, to moving muscles, and regulating gland function. Located in the neck, the vagus nerve is one of the longest and most essential nerves in the body, and is interesting because it has both sensory and motor functions.
From a sensory point of view, the vagus nerve provides feeling to parts of your ear, throat, and voice box. It helps you taste with the back part of your tongue and also senses activity in the heart and digestive system.
From a motor function perspective, it controls most of the muscles that help you swallow, speak, and move your soft palate and voice box, as well as reflexes like coughing, sneezing, swallowing, and vomiting.
What does the vagus nerve do?
Our autonomous nervous system covers all the things that our body does automatically for us, like digesting, breathing, and dilating our pupils. This nervous system is divided into two sections, the sympathetic nervous system, and the parasympathetic nervous system.
In simple terms, the sympathetic nervous system activates the fight or flight response during a threat or perceived danger, and the parasympathetic nervous system controls your ability to relax, and restores the body to a state of calm. It helps regulate vital functions across most of your most important organs.
The vagus nerve is a major part of our parasympathetic nervous system, and enables your organs to do the following things:
Heart - Slows down the heartbeat.
Lungs - Narrows the airways when needed, slowing down breathing.
Liver - Stimulates bile release for digestion.
Stomach - Controls the muscles that move food through the digestive tract
The vagus nerve is also major part of the inflammatory reflex that controls your immune response to pathogens and tissue injury and, in recent years, there has been a lot of new research into the connection between the gut and brain, to look for links with conditions such as obesity and depression.
Essentially, the vagus nerve helps your body stay balanced, functioning, and resilient.
How does this relate to massage?
All of this is to say a little more than simply, “having a neck massage really helps you to relax!” Although it is nice to understand scientifically why this is so. In the short-term we can easily see how a neck and shoulder massage can induce a state of calm, but the benefits are more far-reaching than just this.
In the long-term, chronic stress, anxiety, or trauma can cause the vagus nerve to become underactive. This results in a persistent "fight or flight" state, where the body remains in a heightened stress mode, causing a range of issues such as irritability, fatigue, and digestive problems. There are effective medical treatments like vagus nerve stimulation (VNS), which involves inserting a small electrical pulse generator under the skin of the chest to directly stimulate the vagus nerve.
However, a far less invasive option is to regularly massage areas associated with the vagus nerve, such as the neck, throat, and shoulders. The evidence suggests that if you suffer with chronic stress or anxiety, then having regular massage sessions which focus on these areas can activate the parasympathetic nervous system, and unlock many of its benefits, including improved emotional regulation, lower anxiety, and better sleep.
Try a vagus nerve massage in Bristol
Regular vagus nerve massage can be a natural, non-invasive, and effective tool for anyone seeking long-term stress management techniques to incorporate into their self-care routine.
One of the benefits of holistic massage therapy is that sessions can be customised to suit your needs. You could focus entirely on vagus nerve stimulation, or incorporate it as a regular portion of your scheduled massage treatment, and see what kind of a difference it makes to managing stress.
I invite you to try a vagus nerve massage, and see how it makes you feel. This simple practice can help you reconnect with your body and mind, creating a deep sense of relaxation and emotional balance.
Whether you are a regular client at my Southville massage practice, or someone who’s interested to explore this for the first time, please feel free to get in touch with me and discuss how vagus nerve massage could work for you.