The Vagus Nerve: What Is It and Why Is It Important to Your Health?

Ballet dancer turned fitness instructor, Cassie Coulas, is a specialist in movement and recovery. Fueled by her own injury recoveries and training in functional anatomy for movement and injury (Kane School / Icahn School of Medicine), cancer exercise, (American Council of Sports Medicine), and prenatal pilates (Kane School), Cassie serves as a bridge on her clients’ road to recovery and re-entry into fitness. Cassie shares with us how the vagus nerve is a vital connection between multiple organs in the body.

What is the vagus nerve?

The vagus nerve (pronounced “Vegas”) begins at the brainstem and is the longest cranial nerve in the body. It derives its name from the Latin “vagary,” meaning “wandering.” 

Well-named, the vagus nerve innervates, or wanders its way through multiple organs including the larynx, pharynx, esophagus, lungs, heart, spleen, liver, and intestines. When well functioning or “toned,” the vagus nerve assists involuntary actions such as heart rate, speech, breathing, and swallowing. 

Why is the vagus nerve important to your health? 

When stimulated, the vagus nerve activates our parasympathetic nervous system, otherwise known as the “rest and digest” state of being. In addition to “rest and digest” response activation, health benefits of a toned vagus nerve include: proper digestion, regulated heart rate and more balanced mood. Additionally, there is evidence for positive emotional regulation with regard to depression and anxiety, and even treatment for epilepsy by way of VNS or vagus nerve stimulation devices. 

Counter to the parasympathetic is the sympathetic nervous system, which is the body’s programmed fight, flight, or freeze response. If the vagus nerve loses its ability to “switch” on the parasympathetic nervous system, risk factors such as high blood pressure, type 2 diabetes, and heart disease, as well as depression and anxiety are possible. 

The good news is that the vagus nerve can be stimulated through various simple, every day actions including: humming, chanting or singing, breathwork, yoga, or exercise, massage, cold plunge, and listening to calming music (45 BPM). To stimulate the vagus nerve via breath, try elongating your exhalations to a count of 6-8 seconds, with inhales of 4-6 seconds. Incorporate shoulder shrugs, shoulder rolls, or gently turning your head in semi-circles between daily tasks like meetings or calls. Don’t have a cold plunge or cryotherapy chamber? Simply turn the water to a tolerable cold setting at the end of your shower, stand and breathe consistently for as long as your breath can be calm and steady. 

Be empowered to explore these practices and habits which nurture your body’s intricate network of systems keeping you strong and well. 

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