The Vagus Nerve is the longest nerve in your body. It stretches from your brain stem all the way down to your colon. The vagus nerve is part of your parasympathetic nervous system and your 10th cranial nerve. It is often called the “rest and digest” nerve as it calms your nervous system and controls digestion. The vagus nerve also sends signals to your heart and lungs. Your vagus nerve helps maintain homeostasis and combat stress. It is the “brake” in the stress response. The more vagal nerve tone you have, the more resilient you will be under stress. Remember that uncontrolled stress is one of the main causes of chronic health problems and diseases. Here are ways to improve your vagal tone and increase your resilience to stress.

1. Deep Breathing: Deep breathing is an effortless way to decrease stress and activate your vagus nerve. When done regularly you will increase your vagal tone and your resilience to stress. Do the 5-5-5-5 exercise where you breathe in deeply for 5 seconds, hold your breath for 5 seconds, exhale for 5 seconds and hold your breath again for 5 seconds. Repeat for 1-3 minutes several times daily or any time you feel anxious or stressed. It will also improve your sleep when done before bed.
2. Choline: Choline is a precursor to the neurotransmitter acetylcholine which is necessary for vagal nerve function. Foods rich in choline include cruciferous vegetables, kidney beans, almonds, chicken, turkey, quinoa, red potatoes, shitake mushrooms, organ meat, salmon, cod, tuna, and whole eggs. Include choline rich foods daily to support your vagus nerve and increase your resilience to stress.
3. Heart Rate Variability (HRV): Heart rate variability or HRV is a measure of how your body recovers from stress. It is also an evaluator of your resilience to stress, your fitness, and overall well-being. The deep breathing technique described above will improve your HRV over time. Regular exercise and chiropractic adjustments will also improve your HRV and resilience to stress. There are apps and devices that will measure your HRV so you can track your improvements over time.
4. Humming, Singing and Gargling: Have you ever caught yourself humming? It is your body’s innate way of controlling stress by stimulating your vagus nerve. Singing and gargling will also stimulate your vagus nerve and when done regularly will increase your vagal tone and resilience to stress.
5. Cold Laser or Low-Level Light Therapy (LLLT): There has been much research done on the effects of LLLT and the vagus nerve. Applying LLLT to the course of the vagus nerve for as little as 5 minutes will improve vagal nerve function and over time increase vagal tone and your resilience to stress.

Your vagus nerve is the symphonic conductor of your body functions ensuring they work in perfect harmony. It signals your heart, lungs, and digestive system to create the music of good health. Improve your vagal tone and resilience to stress by using some or all the techniques listed above. You will sleep better, feel more rested, decrease your feelings of anxiety or stress, and have more energy to do the things you love with the people you love. Remember, it is never too late to make a SHIFT in Health.

Dr. Wendy Henrichs of Timber Land Chiropractic provides comprehensive chiropractic care among other services including pregnancy, newborn and pediatric care, post-concussion and sports performance, FX 635 & FX405 Cold Laser, Zerona Fat Loss Laser, Nutrition Counseling, 3×4 Genetic Testing, and Wellness Services. Dr. Wendy Henrichs is a board-certified Chiropractic Pediatrician and Nutrition Counselor. Timber Land Chiropractic is located at 1 E. Courtney Street in Rhinelander. For more information, call 715-362-4852 or visit www.timberlandchiropractic.com Instagram @drwendyhenrichs, LinkedIn, and Facebook