What Is the Vagus Nerve? And Why It Matters for Healing Trauma

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What Is the Vagus Nerve? And Why It Matters for Healing Trauma

Gretchen Wood • May 5, 2024

Today, I'm taking you on a little tour of the vagus nerve—a key player in the autonomic nervous system (ANS)—and exploring its importance in understanding and addressing trauma.

What Is the Vagus Nerve?

The vagus nerve, also known as the "wandering nerve," is the longest cranial nerve in the body, extending from the brainstem to the the lower belly. It plays a vital role in regulating the ANS, which controls involuntary bodily functions like heart rate, digestion, and breathing.

As you can see below, the vagus nerve serves as a vital link to numerous organs and systems throughout the body, playing an important role in regulating the sympathetic nervous system (SNS), which triggers the 'fight or flight' response. When this happens, the vagus nerve prompts your heart rate to increase, your breathing to become rapid and shallow, your pupils to dilate, and your digestion to temporarily halt—all in preparation to confront potential danger.

The Science Behind the Vagus Nerve

In super simple terms, the vagus nerve acts as a communication highway between the brain and the body, directing communication that influences your physical and emotional responses. The vagus nerve also regulates the parasympathetic nervous system (PSNS), often called the "rest and digest" system, which promotes relaxation and recovery.

During moments of safety and security, the vagus nerve orchestrates a gentle slowdown in your breathing and heart rate, while simultaneously easing tension in your eyes. It reactivates your digestive processes, allowing your body to send energy towards repair and restoration of internal organs and systems. If you experience excessive or prolonged activation of the SNS ('fight or flight'), it becomes essential to engage the PSNS ('rest and digest'), to restore balance to your body and mind.

The Vagus Nerve and Trauma

For survivors of trauma, the vagus nerve can become dysregulated, contributing to a wide range of physical and psychological symptoms. Chronic stress and trauma can impair vagal tone—the measure of the vagus nerve's activity—and disrupt its ability to regulate your stress responses effectively. This dysregulation can manifest as anxiety, depression, hypervigilance, gastrointestinal issues, chronic pain, and more.

Access the Power of the Vagus Nerve

Vagus nerve exercises are simple and powerful techniques that can help promote allostatic release, resilience, and healing. Notice how the vagus nerve runs along either side of the neck and wraps around the ear before entering the origin point of the brainstem (see the Vagus Nerve images above). These are easy access points to soothe the vagus nerve through somatic practices like simple ear and neck massage.

Related: Trauma + the Burden of Allostatic Load

Examples of vagus nerve stimulation exercises include:

humming/singing
screaming into a pillow
gargling
chanting (esp. om/aum)
tapping (EFT)
laughter
shaking/dancing
big expressive movements

Understand the Vagal Brake

Another important function of the vagus nerve is the vagal brake, which acts as a physiological brake for the stress response. When activated, the vagal brake helps dampen the body's fight-or-flight response, promoting a sense of calm and safety. By learning to engage the vagal brake through mindfulness practices and relaxation techniques, survivors of trauma can cultivate a greater sense of control over their nervous system and enhance their capacity for healing.

Soothing practices that create a healing emotional response and stimulates the vagal brake include:

deep breathing
progressive muscle relaxation
mindful awareness
spending time in nature
looking at pleasing pictures
playing with your pets
gentle/restorative yoga practices

Please keep in mind that this is a simplified description of a complex physiological system. But by understanding the role of the vagus nerve in trauma and learning to use its power through vagus nerve exercises, survivors can find healing and reclaim agency over their well-being. Remember that you're not alone on this journey, and support is available to guide you every step of the way.