Meditation, Overall Health and the Vagus Nerve

Meditation, Overall Health and the Vagus Nerve

What, where and for what is our vagus nerve? In this post, I offer some personal experiences of noticing how meditation affects my own vagus nerve, and some others’ diagrams and info for having a more healthy vagus nerve and how having a strong, or “toned,” vagus nerve improves many aspects of one’s health.

First, what is the vagus nerve? It is often called “the X cranial nerve or the tenth cranial nerve” because it extends throughout the body into the cranium of our brains. The vagus is the longest nerve in a human’s nervous system, starting in our intestinal area and stretching all the way into our brains.

Where is it? Almost everywhere! It is not straight: the vagus goes curving, looping and touching many organs and parts of our body as it extends.

from https://greatist.com/health/vagus-nerve
Design by Mekhi Baldwin

What does the vagus nerve “do”? We don’t even yet know all of its influences, but here are some functions we do know about, below.

How can we improve our vagus nerve’s usefulness? Many people have been studying this, and here are some tips, below.

Vagal tone is an internal biological process that represents the activity of the vagus nerve. Increasing your vagal tone activates the parasympathetic nervous system, and having higher vagal tone means that your body can relax faster after stress.

“In 2010, researchers discovered a positive feedback loop between high vagal tone, positive emotions, and good physical health. In other words, the more you increase your vagal tone, the more your physical and mental health will improve, and vice versa.

“When your heart rate variability (HRV) is high, your vagal tone is also high. They are correlated with each other.”
https://sass.uottawa.ca/sites/sass.uottawa.ca/files/how_to_stimulate_your_vagus_nerve_for_better_mental_health_1.pdf

Vagus nerve diagram. Parasympathetic and central nervous system function. Signals from brain to internal organs in the human body. Spinal cord and nerves connections flat medical vector illustration. From: https://www.istockphoto.com/photos/vagus-nerve

How can we improve our vagus nerves “at home?” Here are 9 “Ways of Vagus Nerve Stimulation to Nourish Your Body and Mind”:

I. “Deep, slow, belly breathing is [one] way to stimulate your vagus nerve. It’s been shown to reduce anxiety and increase the parasympathetic system by activating the vagus nerve.

  1. Breathe more slowly (aim for six breaths per minute).
  2. Breathe more deeply, from the belly. Think about expanding your abdomen and widening your rib cage as you inhale.
  3. Exhale longer than you inhale.

I don’t do this nearly enough. It’s so much better than ordinary breathing, too. Try it!

II. “The vagus nerve is connected to your vocal cords and the muscles at the back of your throat. Singing, humming, chanting and gargling can activate these muscles and stimulate your vagus nerve. And this has been shown to increase heart-rate variability and vagal tone. The vibrations from ‘OM’ chanting stimulate the vagus nerve, which then sends out neurotransmitters and electrical signals that reduce activity to key areas of the brain like the amygdala, associated with our ‘fight/flight/freeze’ response.

III. “Acute cold exposure has been shown to activate the vagus nerve and activate cholinergic neurons through vagus nerve pathways.

IV. “Gut bacteria improve brain function by affecting the vagus nerve. Omega-3 fatty acids increase vagal tone and vagal activity. Studies shown that they reduce heart rate and increase heart rate variability, which means they likely stimulate the vagus nerve. And, high fish consumption is also associated with ‘enhanced vagal activity and parasympathetic predominance.’

V. “Exercise also been shown to stimulate the vagus nerve, which may explain its beneficial brain and mental health effects.

VI. “Massages can stimulate the vagus nerve, and increase vagal activity and vagal tone.

VII. “Socializing and laughing can stimulate the vagus nerve, and increase vagal activity and vagal tone.”

VIII. Yoga poses with or without meditation practices in addition to those sessions are great for vagal toning.

IX. Intermittent fasting is a health benefit for many, but check with your health care provider if you are diabetic, have hypoglycemia, may be pregnant or have other conditions that make fasting something that must be carefully monitored. “Fasting and caloric restriction increase heart rate variability, which is an indicator that it increases parasympathetic activity and vagal tone.”

https://www.artofliving.org/us-en/7-natural-ways-to-strengthen-and-stimulate-your-vagus-nerve-today

Prefer watching and listening to reading? Try this short video, in which Naomi Goodlet provides an exercise for vagus nerve health on YouTube, “A 12-Minute Breathing Practice to Activate Your Vagus Nerve”:

As a long-time (for almost 50 years) meditator, I can attest that stimulating the vagus nerve does occur during many types of meditation and is extremely pleasurable. Also, many other benefits occur from having good vagal tone, as indicated above and below in this post and via the links in this post.

“The vagus nerve and meditation are intertwined. What happens if you stimulate the vagus nerve?
When stimulated, you feel calmer, more compassionate, and clearer. Stimulating the vagus benefits your autonomic nervous system and mental health.

“Healthy vagal tone means emotional regulation, greater connection, and better physical health as well.

“The vagus nerve stimulates certain muscles in the heart that help to slow heart rate.

“Research shows that meditation increases vagal tone and positive emotions, and promotes feelings of goodwill towards yourself.

“Another study found that meditation reduces sympathetic ‘fight or flight’ activity and increases vagal modulation.”

Image result for vagus nerve stimulation symptoms meditation
Vagus nerve pathway in humans

“The first study found that stimulating the vagus nerve dramatically reduces the severity of depression.

“The second study found that mindfulness meditation also optimized functional connectivity of the default mode network which lowered inflammation and improved the brain’s ability to manage stress and anxiety.”

More info about the vagus nerve and its functions, as quoted above, here: https://greatist.com/health/vagus-nerve#testing

I actually feel my vagus nerve responding as soon as I am doing an advanced meditation practice (dzogchen, a Tibetan Buddhist Vajrayana meditation technique) that I have been doing many times during and sometimes for hours daily since 1999. I mostly feel this response in the vicinity of my heart and solar plexus, as if a metaphoric flower were opening, like a warmth spreading inside my abdomen and chest. This vagus nerve stimulation is, for me, similar to the physical experiences of feelings of being happily but quietly excited, a first awareness of falling in love, and/or my noticing my being loved by or loving someone dear.

Do you ever sense your vagus nerve while engaging in any activities or practices?
—Where in your body?
—In what ways?
—Exactly when/during what activities?

Comments are best offered here: http://www.sallyember.com/meditation-overall-health-and-the-vagus-nerve I will respond to all legitimate readers.

Good luck and best of vagal tone to you all!

Who is YOUR inner “Hungry Ghost”?

http://www.yogachicago.com/mar08/hungryghost.shtml

Amy Weintraub (bio and links, above and below) writes very personally about her own inner “Hungry Ghost,” known as Pretas in #Tibetan #Buddhism, the 5th of the 6 Realms I am contemplating for my home retreat.

I’m just beginning this phase of my #Tibetan #Buddhist, #Nyingma #Vajrayana #retreat and wanted some inspiration. Found it!

Her last paragraph, quoted below, was IT for me. I hope it inspires you, also, in whatever #meditation, #contemplation, or other personal #growth and #recovery practices you are engaged in for your own improvement. Best to you!

Today, I write from the memory of seeing the Hungry Ghost in the mirror. There are times, even now, where I see her everywhere, when any mindless action I take follows the old call-and-response pattern of my life. I thoughtlessly judge someone I love. I reach for a cracker when I’m not hungry. I pour another glass of wine. And behind all these actions, she looms, ready to devour, with that E.T. head and too-thin neck, refusing to see the great blossom of her belly beneath, recklessly craving more. No room for my lungs to take a deep breath. No room for my heart to feel compassion for my life. Over the years that we’ve lived together, I’ve learned two things. When I feed her, I am left ravenous and longing for more. When I embrace her with compassion, the wild yearning is pacified and, together, we have learned to dance. Sometimes, my Hungry Ghost still leads the dance, but more and more, it is compassion that leads the way.

Amy Weintraub, MFA, E-RYT (500), author of Yoga for Depression (Broadway Books) and founding director of the LifeForce Yoga Healing Institute, leads professional certification trainings in LifeForce Yoga for #Depression and #Anxiety for mental health professionals and #yoga teachers internationally. She is also a senior Kripalu teacher and mentor. Amy is featured on the CD Breathe to Beat the Blues and the first DVD home yoga practice series for mood management, the award-winning LifeForce Yoga to Beat the Blues. Her bi-monthly newsletter includes current research, news and media reviews on yoga and mental health. To sign up, go to http://www.yogafordepression.com. For more information, visit http://www.yogamind.com or call 773.327.3650. This is from a 2008 post, so not sure if it’s active, still.

#Contemplating my deceased father

Feeling stuck in this Human Realm section of my mini #Buddhist retreat on beings of the Six Realms is definitely part of being human. I find the uniqueness of the human experience involves many complicated emotions and conditions I don’t recognize as occurring (although they certainly might) in other Realms’ beings.

The difference between simple desire or lust and attraction mixed with yearning, for example, comes to my contemplation during this phase of my meditation. Also, complicated grief, i.e., mourning someone we also despise or fear, feel resentment for or otherwise experience relief at the passing of, doesn’t seem to happen among animals. I always think of complicated grief this time of year since both of my father’s parents died in their nineties in November and he died in February in the 1990s.

My father, Ira Fleischmann, incorporated a volatile mixture of bravado, greed, insecurity, rage, brilliance, humor, tenderness, violence and fear. He was extreme in his swings and mercurial in his moods. He could make people roar with laughter and cower in terror within minutes.

Ira 1959 Dad, around age 21, 1950.

After he had been dead for about five years (he died at almost 62 of a sudden heart attack in 1991), new research and study I was doing in graduate school led me to realize that he had suffered from depression and anxiety, unmitigated and unmedicated. Western men often exhibit rage and violence instead of the underlying melancholy, grief or depression.

He had been bulimic for a few years when I was in high school, so his brain was definitely mis-firing, as we now know bulimia indicates. From when I was about three and my brother, four, he had been violent and abusive toward both of us and spent much of our childhoods and adolescence beating on one or both of us, pulling my hair and yelling at everyone in our household except my youngest sister. I used to say I grew up in a war zone, but as I got older, I refrained from using that metaphor, knowing more about actual war zones.

Many people thought my sociopathic father was charismatic and appealing. He was brilliant but largely unrewarded and unnoticed for it, short in stature and on money. His creative application of the law and business ethics often veered over into criminal behavior. He was dishonest, easily bored, restless and dissatisfied.

Because of his unmet desires and lust for wealth and status, he changed jobs or started (and failed in) several careers (corporate attorney, insurance salesman, CLU/CPA, pension fund and investments manager). We found out after his death that he had created a second identity, maintaining an office and business cards in that name for who knows what nefarious purposes. My sisters and I went to look at it in the days after his death, shocked into giggling at the empty office with the fake name on the door just a few miles from his home.

He was also a hobbyist architect, constantly re-drafting his dream house after taking the family on Sunday drives to inspect mansions that were under construction. We’d pick our ways carefully through the unfinished homes as he’d proudly point out the master suite, the living room, the kitchen as if these were his designs and his houses, strutting through what appeared to be an undifferentiated maze of debris and open framing, to me. He was always hopeful that his ship was coming in, but ready and willing to steal the cargo, even from friends, when it didn’t arrive.

After his third wife had revealed her secret of alcoholism about two years into their marriage, they had both gotten into co-dependent/AA-style support groups and reading materials. These experiences and information-gathering had helped my father enormously even though he wasn’t addicted to any substances himself. Learning from the books and meetings, my father had developed some insight into his own violent, frightening and financially insecure childhood, coming of age during the Great Depression and World War II (he was born in 1929) as a Jew in the Midwest, USA.

He adored his grandchildren (my brother gave him four and I one before he died) and was beginning to appreciate his life and the rest of his family when he abruptly died. Because of his re-education and intense self-analysis and my own years of therapy and meditation, he and I had been having our first period of peace since my early childhood, enjoying a tentatively harmonious relationship at the time of his death.

I had loved and even admired my grandfather and did not know how much he and my grandmother had hurt and abused my father before he started talking to me about that while examining his childhood. If he had died even a few years earlier, my grief for him and later, for them, would not have been complicated.

Knowledge and insight are useful, but they did instill other feelings into my mourning. Even today, over twenty years after his death and about that long after they died as well, I continue to puzzle over their lives and my own. I see my irritability and quick judgments, tendencies to be arrogant and disparaging toward others, as coming from that side of my family. I am ashamed and humbled by my failings and theirs, unfortunately passed down through generations, even if somewhat improved in each successor.

Like my father, I am quick to anger and resentment, condescending and insecure. I am also untrusting of authority and unwilling to be obedient without question. Unlike him, I have never hit my child or disparaged him verbally, I have not lied, cheated or stolen to acquire money or possessions, and I do not suffer from depression, bulimia or anxiety.

Like my father, I am funny, brilliant, tender and creative, holding down a variety of jobs and having had several successful careers but easily bored and ready to move on frequently. We both were teachers and public performers, good at both math and languages. We both enjoyed knowing a lot of information about many topics and playing softball and tennis. He taught me to swim, play chess, and love the piano. He had a great voice, singing along with popular and operatic songs with equal ease, and I love to sing as well. He also screamed and terrorized people with just a few words; I can do that. I have done that.

What have I learned in these weeks of contemplating my deceased father and myself, indeed, all humanity? How complicated, and, as Sting sings, “how fragile we are.” I wish we could have known each other at these ages. I am close to the age he was when he died; he would have been 84 right now.

Sting sings: “Nothing ever comes from violence; nothing ever could.” But, a lot of learning comes and spontaneous compassion arises from facing our foibles and mistakes and meditating on the Human condition.

We might have talked about all of this for these past twenty years and more. Miss you, Dad. You would have liked Sting’s song. Listen, now.

https://www.youtube.com/watch?v=QLdJwzSbM-E