Using the Autonomic Nervous System & Vagus Nerve To Heal & Level Up

Balancing Your Nervous System: The Sympathetic and Parasympathetic Harmony for Healing, Wellness and Elevated Performance

In our fast-paced lives, understanding the intricate dance between our sympathetic and parasympathetic nervous systems is crucial for overall well-being. When the scales tip, and the sympathetic system dominates (potentially caused by past traumatic events, life stressors including a toxic work or home environment, and more…) we get stuck in what our body/mind perceives as the imminent danger, fight-or-flight mode and then a cascade of effects occurs impacting our health.

The Sympathetic Overdrive: Unraveling the Flight or Fight Response

A dominant sympathetic aka “fight-or-flight” response triggers the release of cortisol, the stress hormone. While cortisol release is normal in the short term, extended durations of being within a scaled grade of fight-or-flight mode, results in abnormal cortisol levels and also downstream disregulated hormones including insulin, thyroid, estrogen, progesterone and more. This heightened cortisol state can sabotage our goals, limit fat loss, increase fat storage, elevate blood pressure, spike blood sugar, weaken emotional health and promote inflammatory cytokines, as reflected in how our body is able to recover, feel energized and pain free. Certain inflammatory markers will also show up in our lab work.

Enter the Parasympathetic Nervous System and the Vagus Nerve

The parasympathetic system, governed in part by the vagus nerve, holds the key to rest and digest. Its is a crucial component to bringing the sympathetic nervous system back to a healthy, resilient state. We need a harmonious balance of arousal (sympathetic tone) and relaxation (parasympathetic tone) in order to optimize not only our healing and wellness but also our performance. Originating in the brain stem and then networking outward toward the majority of organ systems from the pelvis up, the vagus nerve, the pillar of the parasympathetic nervous system, acts as a super network connecting highways of communication throughout the body.

Gut Health: A Vagal Connection

A significant factor in stimulating the vagus nerve is a healthy gut microbiome. Emphasize whole foods rich in nutrients, fiber and clean protein while eliminating artificial and processed foods in order to foster gut health. Prioritize consumption of fermented foods that naturally contain probiotics like sauerkraut, kim chi, natto, greek yogurt and certain cottage cheeses. The gut tends to welcome and incorporate these more efficiently than probiotic supplements (side note: a good brand of a probiotic supplement is much better than nothing at all. Consider reputable brands like “Align” and/or “Culturelle”.) Learn to identify our unique food sources that trigger bloat, and irritable bowels with symptoms ranging from pain and discomfort to abnormal bowel movements (constipation and diarrhea)

Additional Probiotic Power: Exercise and Resistance Training

Surprisingly, exercise, especially resistance training, acts as a potent probiotic, promoting a diverse and resilient gut microbiome.

Stimulating Vagal Tone in Daily Life

Incorporate free and low-commitment practices to enhance vagal tone. Try eye gazing, ear massage, humming or singing, auditory binaural beat meditation, cold immersion, diaphragmatic slow breathing, gratitude practices like praying before meals and prioritize quality sleep.

Achieving a balance between the sympathetic and parasympathetic systems is more than a biological necessity—it's a holistic approach to reducing inflammation, healing emotional and physical trauma, and enhancing athletic performance.

Disclaimer: The information provided on this blog is intended for general guidance and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your individual health and fitness needs. We do not endorse or promote any specific products or services mentioned on this blog. Reliance on any information provided herein is solely at your own risk.

references:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5859128/ "Vagus Nerve as Modulator of the Brain–Gut Axis in Psychiatric and Inflammatory Disorders" Front Psychiatry. 2018; 9: 44.Published online 2018 Mar 13

https://podcasts.apple.com/us/podcast/harnessing-the-healing-power-of-the-vagus/id1674924711?i=1000631993741 October 20, 2023. "Harnessing the Healing Power of the Vagus Nerve: A Conversation with Dr. Nick Hool