This article revolves around a medical topic. I would like to make clear that I am not a medical doctor, but only an interested user of the techniques described in the books I have read about the vagus nerve.
I had no idea that particular nerve existed before a friend, who indeed is a medical doctor, wanted to visit me for a few days and asked what to bring as a present. Wine? Champagne? Sweets? No, I asked her for a copy of the medical book that impressed her most during the last months. She gave me Stanley Rosenberg’s book.
The title spoke for itself (in German: how to bring psyche and body into balance) and I must admit I skipped most of the complicated, long medical theory behind it, and went almost immediately to the easy to understand training and exercise section.
By now, a few years later, there are plenty of books on the vagus nerve and how to stimulate it to activate the parasympathetic nervous system – and most of them are easier to read than Stanley Rosenberg’s. I learned that he comes from the tradition of Stephen W. Porges polyvagal theory, but I am no expert for that and cannot comment on the theory’s value. I do know it is disputed by some.
The vagus nerve is the longest nerve in the human body, originating in the brain, then leaving the head at the base of the scull, moving down the spine till it reaches its deepest station in the digestive tract. It is not a one-way communication: the information is not only coming from the brain to the outer parts, but also the outer parts of the body send information back to the brain.
It has various functions on the way up and down, but the most interesting one here is to counteract the sympathetic nervous system.
The vagus nerve represents the parasympathetic nervous system.
Both, sympathetic and parasympathetic are remains of our reptile brain – the most pristine, unrefined reactions the human brain can give.
The sympathetic nervous system is responsible for survival. “Fight or flight” decisions are taken by the sympathetic system. In times of high stress, all bodily functions – not vital for fight and flight – are shut down and all strength in the body is directed toward survival (anything from a tiger attack to a bullying attack by cruel colleagues or the boss). The human target of the attack develops a tunnel vision solely directed at surviving the problem at hand. Whilst classic tiger attacks in the past did not happen to the same person every other day, today’s high stress situations do have that characteristic quite often. The pressure at work doesn’t go away like tigers do.
It is not healthy to stay in a state of alert. The human body has no problem to recover after a stress phase, if there is a cooling down or rest phase afterwards. The problem starts when high stress becomes the norm. It is irrelevant whether the burden is objectively high or merely imagined. Brain and body react the same to both. Tossing and turning at night, always repeating the same problem, has the same effect as if one would live through the real problem the next day repeatedly. Our brain plays tricks here, agitated by the sympathetic nervous system. Everything that gets us out of this pitiable state deserves attention.
Even if there is no real or perceived personal attack on us, our ever-accelerating working conditions do not help people to calm down. Multitasking is expected and circumstances do nothing to encourage a slowdown. Due to today’s communication possibilities, stimulation is 24/7, if not consistently kept at bay.
The parasympathetic nervous system is responsible for “rest and digest”. Outside stimulants for that are rare, because all is in our own body and mind. Due to that, knowledge of the vagus system and how to stimulate the parasympathetic side is of such high importance.
Most of the books on the vagus system concentrate on simple techniques. It is no rocket science to do the exercises. You only need some discipline to do some of the exercises regularly.
Stanley Rosenberg’s basic exercise is to place the head in the hands while lying down and looking straight up. Then you move your eyes, any only the eyes, not the head, to the right site, as far as you can. You keep the eyes there till you yawn or swallow. Then you move the eyes to the left side as far as you can and wait till you must swallow or yawn. Repeat a few times, always keeping the head still. By the way, you can feel the vagus nerve in your cupped hands when you move the eyes from left to right and back.
Doing that base exercise every evening in bed before sleeping is a good start.
There are a few other good and simple exercises in Rosenberg’s book. The newer books usually repeat his exercises, and add a few others. In Cordelia Eule’s book I learned to stimulate the vagus nerve close to your gum with the help of the hard end of a toothbrush. A bit strange in the beginning, but it does the trick.
Next to direct stimulation classical relaxation techniques, from yoga, to tai chi, qigong, meditation, aromatherapy, massages, breath control etc do a lot of good. Every healthy lifestyle should include at least one or two of them, but it is the exercises of Stanley Rosenberg that make a real difference.
With high stress (perceived or real) increasing in the world, so does the number of self-help books and education and knowledge about countermeasures. As usual, the damage is easier done than repaired.
It is strongly recommended to learn about the vagus nerve and to incorporate some exercises in your daily life to support it in its work. To do them does not cost money, but a little bit of time, our highest valued good. The time invested does pay back manifold.
All rights to the books belong to:
Rosenberg, Stanley, Dr., 2019 (6. Edition): Der Selbstheilungsnerv, So bringt der Vagus-Nerv Psyche und Körper ins Gleichgewicht, Übersetzung durch Rotraud Oechsler, VAK Verlags GmbH, Kirchzarten bei Freiburg, printed in Germany, ISBN: 978-3-86731-211-0
English Original: Rosenberg, Stanley, 2017: Accessing the Healing Power of the Vagus Nerve, published by North Atlantic Books, Berkely, California, ISBN: 978-1-62317-024-0
Eule, Cordelia, Dr., 2021: Der Vagus Nerv, so bringen Sie Koerper & Geist in Balance, Mellontikos Verlag, printed in Poland by Amazon Fullfillment, ISBN: 978-3-96786-019-1