Do you feel tired all the time but all your stats are good (i.e. blood pressure, thyroid levels, no infection). We know that stress can cause or exacerbate fatigue. But have you heard of the vagus nerve and how it functions?
What is the vagus nerve?
I did a little research and found that the vagus nerve (not to be confused with nerve in Vegas!) acts as a communication pathway to the brain and body. This nerve goes from the brain stem down the neck, chest and to the abdomen. It helps maintain heart rate and digestion, regulate emotions and pain, and controls inflammation. But if the pathway is not functioning optimally it can lead to brain fog, tiredness, GI issues, and even sadness. The biggest cause of the nerve malfunctioning (for 90% of women) is stress. Other factors include a sedentary lifestyle, poor sleep and poor diet.
So, what are some of the steps we can take on our own to work on a healthier vagus nerve?
Research shows that deep breathing can strengthen the vagus nerve or promote “vagal tone.” Plus it has the added benefit of reducing stress, sharpening mental clarity and improving functions of all your vital systems. But the key to the vagus nerve is to exhale longer than you inhale. Process: Inhale deeply for 4 beats, hold for 2 beats, then exhale for at least 6 beats. Do this for 2 to 3 minutes, at least twice a day.
Interestingly, my reading suggested that putting a cold washcloth on your forehead and bridge of your nose while taking 3 deep breaths then breathing normally for 5 minutes can also stimulate the vagus nerve, as well as lower stress.
We know there are essential oils that can support a more relaxed state of mind and others that can support good sleep both important to the vagus nerve. We also have some great energy boosting oils to change that sedentary lifestyle.
So what are some of my oils to use?
Relaxing: Frankincense, lavender, vetiver, or anything that leaves you with a nice warm feeling (we are all different).
Sleep: Of course, lavender but I love to mix it with Vetiver. I also love Dream Catcher, Rutavala roller, Tranquil roller, and Stress Away.
Energy Boost: Peppermint, En-R-Gee, Orange or any of the citrus oils.
I think what I take from this research is that I need to spend a little more time in breathing exercises. I’m going to try to tie it into a daily activity like doing it when I have my coffee in the morning or right before I take a break for lunch. Otherwise, it will just be one more thing I’m supposed to do but of course, forget. Good luck and let me know if anyone notices a difference.
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