We live in a time where we face an immense amount of inescapable pressure from information overload, time constraints, and increased social and personal demands. When stress accumulates over time, it affects our physical, mental and psychological well-being. Our nervous system tells us that we need to keep going in ‘fight-or-flight’ mode, and our body remains in a constant state of tension. Through practicing Kundalini Yoga and Meditation, we can learn techniques that stimulate the vagus nerve and allow our body to return to a state of relaxation, improving both our emotional and physical wellbeing. 

What exactly is the vagus nerve?

The vagus nerve is the longest cranial nerve in our body, running from the brain to the abdomen (which is why this nerve is often credited for being responsible for our mind-body connection). It is a major component of the autonomic nervous system (ANS), which itself is composed of three subsystems - the enteric nervous system (ENS), the parasympathetic nervous system (PNS) and sympathetic nervous system (SNS). Together these nervous systems contribute to the control and regulation of a huge variety of bodily functions, including mood, immune response, digestion, and heart rate.

The PNS and SNS are opposing forces within our body. The SNS is responsible for ‘fight-or-flight’ mode, which is triggered in response to stress. Our body enters a state of tension, with increased heart rate and blood pressure. As the opposing force to the SNS, the PNS brings us back to a state of relaxation, by reducing heart rate and blood pressure, and improving digestion. When we stimulate the vagus nerve, this improves vagal tone, activating the relaxation response of the PNS.   

How can we improve vagal tone?

One of the simplest techniques for improving vagal tone is through pranayama (breathwork). When we take long, deep breaths, this stimulates the vagus nerve and signals to our brain and heart that we are relaxed. This reduces the oxygen demands of the heart muscle, and our heart rate drops. According to this study published in the British Medical Journal, the most calming way to breath is 6 times per minute, five seconds in and five seconds out. Amazingly, the researchers discovered that when reciting a mantra, this naturally synchronizes your breathing to six times per minute, inducing favourable psychological and physiological effects. Pranayama, along with chanting mantras, are key components of any Kundalini Yoga and Meditation class.