For centuries, the mind-body connection has been cloaked in enigma, seemingly an unfathomable mystery of the universe. Yet, in recent years modern science has rolled up its sleeves, unearthing truths that open a treasure trove of potential and can arm you with the tools to conduct your own symphony.
Imagine a symphony orchestra in full swing, each musician playing their part, poised to breathe life into the abstract concepts of notes on the page. The conductor - the vital spark that syncs all these instruments - might be thought of as the connection between mind and body but what if we could better understand our own internal conductor?
Credit: Polina Kovaleva
Many yoga teachers recommend a gentle weight on your eyes to promote whole body relaxation at the end of a yoga practice, and it might be assumed that this is no more than an ancient tradition, but recent research shows the connection from the eye to the vagus nerve, the longest nerve of the autonomic nervous system, is vital for balancing body and mind.
One of twelve cranial nerves that starts in the brain, this nerve travels down the back of the neck and into the chest and heart, connecting the belly, diaphragm, lungs, throat, inner ear, and facial muscles.
Even a small pressure is enough to lower your heart rate, affecting your body’s natural ability to enter a relaxed state. A key reason for this is that the vagus nerve, also called the X cranial nerve or 10th cranial nerve, is central to the parasympathetic system that is responsible for stimulation of "rest-and-digest" or "feed and breed" activities that occur when the body is at rest.
Stress management expert Melanie Weller explains that "the vagus nerve is the biggest component of our parasympathetic nervous system, which balances our fright, flight, and fight responses. The 73% of people with a fear of public speaking are very familiar with what happens when their vagus nerve gets dialled down: T
he lump in the throat, sweaty palms, racing heart, shallow breathing, and churning stomach are all the result of reduced vagus nerve function.”
Studies show that gentle pressure on the eyes can help stimulate this nerve, delivering multiple benefits across the body and sending calming messages down the back of the neck to the shoulders and chest, heart and stomach.
This process, known as the oculocardiac reflex, extends far beyond the brain and can regulate mood, digestion and many other aspects of your body.
Charles Conway, MD, psychiatrist at Washington University School of Medicine in St. Louis, believes this reflex "plays a critical role" in the mind-body connection and highlights the growing number of studies that show "vagus nerve stimulation" helps reduce anxiety.
"We likely are only scratching the surface of how critical this nerve is with regards to emotional well-being and other health conditions," Conway explains. "As it turns out, the afferent (toward the brain) projections of the vagus do synapse in multiple regions of the brain known to be critical in mood regulation."
While much remains to be discovered, there is plenty of evidence already to show that the addition of an eye pillow to your daily routine can boost the oculocardiac reflex and when used regularly can improve long-term stress resilience and help you attain deeper states of meditation.
Moreover, the vagus nerve’s role extends to building immunity and reducing inflammation. The anti-inflammatory properties of the vagus nerve are of particular interest to researchers, as chronic inflammation is increasingly being linked to various health conditions, from arthritis to depression. A properly functioning vagus nerve promotes the release of acetylcholine, a neurotransmitter that plays a key role in reducing inflammation. Through various means of vagus nerve stimulation, such as applying gentle pressure to the eyes, engaging in deep breathing, or practicing mindfulness meditation, individuals may help to reduce inflammation and potentially protect against numerous ailments.
Taking into consideration the multitude of benefits that can be reaped from vagus nerve stimulation, here are some practical steps that can be taken to integrate this knowledge into daily life:
Use an Eye Pillow: Invest in an eye pillow filled with flaxseeds or other natural materials that can conform to the contours of your face. Use this pillow during relaxation or meditation, placing it gently over your closed eyes.
Deep Breathing Exercises: Engage in deep breathing exercises. Slowly inhale through your nose, filling your lungs completely, and then exhale slowly through your mouth. Doing this for 5-10 minutes daily can stimulate the vagus nerve.
Humming or Singing: The vagus nerve is connected to your vocal cords and the muscles at the back of your throat. Engaging in humming, chanting, or singing can be an effective way to stimulate this nerve.
Cold Exposure: Brief cold exposures, like a cold shower, can stimulate the vagus nerve. Start by ending your shower with 30 seconds of cold water and gradually increase the duration over time.
Practice Mindful Eating: Eating slowly and being mindful of each bite can also engage the vagus nerve. Focus on the taste, texture, and smell of the food.
Social Engagement: Engaging in social activities and building strong social connections can also stimulate the vagus nerve. Laughing with friends, for example, is a great way to boost your mood and promote vagal tone.
Mindfulness and Meditation: Engage in mindfulness practices or meditation. By being present and focused, you can activate the parasympathetic system, of which the vagus nerve is a crucial component.
Yoga: Incorporate yoga into your routine. Poses like the child’s pose, downward-facing dog, and seated forward bend are particularly beneficial for stimulating the vagus nerve.
Professional Guidance: Consult a healthcare professional for guidance on tailored vagus nerve stimulation techniques that may be more appropriate for your specific health conditions or needs.
Incorporating even a few of these practices into your daily routine can contribute positively to your overall mental and physical well-being. By understanding and harnessing the power of the mind-body connection through the vagus nerve, individuals can take proactive steps towards a healthier and more balanced lifestyle.
