Nasal Breathing and the Vagus Nerve
Nasal breathing plays a vital role in activating the vagus nerve, a key component of the parasympathetic nervous system. The parasympathetic nervous system is responsible for functions such as digestion and nutrient absorption, regulating heart and respiratory rates, immune function, mood regulation, and mental health, as well as promoting rest and recovery. The parasympathetic nervous system operates continuously to regulate and maintain our internal balance, known as homeostasis. It is crucial for calming the body, promoting cellular healing and regeneration, and supporting our long-term health.
The vagus nerve is the primary conduit of the parasympathetic nervous system, carrying 75-80% of all parasympathetic nerve fibers. As the tenth cranial nerve, the longest cranial nerve in the body, it runs from the brainstem through the neck and thorax into the digestive tract and other major organs. Consisting of both sensory and motor fibers, the vagus nerve facilitates communication between the brain and other parts of the body. This communication is integral to promoting a state of relaxation, restoration, and recovery. Stimulation of the vagus nerve can significantly enhance our overall well-being by effectively reducing stress responses, promoting emotional balance, and improving sleep quality.
An imbalance in the vagus nerve can lead to various health issues. If the vagus nerve is underactive, it can increase our stress levels, lead to digestive problems, and weaken immune responses. Conversely, an overactive vagus nerve can lead to excessive fatigue, fainting spells, and issues with our heart rhythm. Vagus nerve imbalances disrupt our body's natural ability to maintain homeostasis, leading to chronic inflammation and potentially contributing to conditions such as anxiety, depression, and gastrointestinal disorders. Addressing vagus nerve health is crucial for maintaining overall well-being and the optimal functioning of our body’s various systems.
The good news is that we can take specific actions to stimulate our vagus nerve and help maintain our internal balance. One of the key ways to support the vagus nerve is through nasal breath work. Deep, slow, diaphragmatic breaths through the nose can stimulate the vagus nerve. Singing, humming, and chanting also promote vagus nerve stimulation. Integrating nasal breathing practices into our daily routines supports better respiratory function and vagus nerve balance while encouraging a wide range of benefits, including reduced stress and inflammation levels, lower heart and respiratory rates, improved digestion, emotional regulation, and mental clarity, and contributing to a greater sense of well-being.
Another opportunity to maintain balance in our vagus nerve and parasympathetic nervous system is to ensure that we are not mouth breathing. Mouth breathing can stimulate the sympathetic nervous system, leading to an imbalance in the oxygen-to-carbon dioxide ratio, which mimics a state of stress in the body. Mouth breathing, especially during sleep, can increase heart rate and blood pressure. It also reduces the engagement of the diaphragm and the stimulation of the vagus nerve. Mouth breathing can lead to a chronic stress state in our bodies, leading to higher anxiety, fatigue, sleep disorders, and high cortisol levels.
Maintaining nasal breathing is crucial for the health and balance of the vagus nerve and nervous system, whether awake or asleep. While we are awake, we can utilize nasal breathing practices to stimulate the vagus nerve. If we have developed mouth breathing while we sleep, we can be derailing all the work we do while awake. Practicing mouth taping while we sleep can help ensure nasal breathing and support the function of our vagus nerve.
Invest in your health today. Experience the benefits of nasal breathing and support your vagus nerve health with BreatheWell Mouth Tape. Breathe Well. Sleep Well. Live Well.
top photo credit Greg Rakozy
lower photo credit: Darius Bashar
That is my Breath. That is my Power.
May you find the power of your breath.
