The Vagus Nerve Yoga: My New Source of Calm
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This winter, I curiously tried vagus nerve yoga. It has been about a year since I started yoga. That’s a lot and at the same time, it’s nothing at all. Before, I was that girl who claimed to hate yoga. Because all my friends were doing it and because yogis always try to convince you that yoga is magical. Since I fully committed to yoga, among other things to get through a difficult time, I have been able to appreciate all its subtleties and the different types of yoga. Vagus nerve yoga quickly became my anchor, my weekly session, that little moment in the week just for me that, in just a small hour, allows me to recharge my batteries for the rest of the week. Haven’t you tried it (yet)? Let me explain how a session goes and, with a bit of luck, you too can enjoy the benefits of this practice that everyone is talking about.
What is the vagus nerve?
This is of course the first question that comes to mind. So what exactly is this vagus nerve that we hear so much about right now? The vagus nerve is, as its name suggests, a nerve that is incredibly important for our balance, both physical, physiological, and mental. It is the longest nerve in the human body, connecting the brain to the heart, lungs, intestines (our second brain), and liver. It is part of the parasympathetic nervous system, responsible for the body’s state of rest and recovery. If the vagus nerve is out of balance, it puts the body into survival mode and sends stress signals to the brain that will amplify nerve fatigue and anxiety. Studies have shown that the activity of the vagus nerve, called “vagal tone,” is directly linked to our ability to manage stress and emotions. Low activity of this nerve is often associated with greater sensitivity to stress and anxiety.
A balanced vagus nerve helps maintain emotions, aids in good digestion, and regulates stress levels.
What happens when we activate the vagus nerve?
It is also called the cranial nerve. When we activate the vagus nerve in a healthy way, which yoga practice encourages, we signal to the body that it is safe and it can function by alternating between active phases like digestion and slower phases where the system is at rest. Vagus nerve yoga activates the parasympathetic system.
We activate the vagus nerve through several yogic techniques found in Yin yoga.
- Slow breathing (between 4 and 6 cycles per minute)
- Sound vibrations
- Gentle somatic touches or massages
- Slow and conscious movements
The flow of a vagus nerve yoga session
You won’t sweat during a vagus nerve yoga session. For those in the know, vagus nerve yoga is akin to Yin yoga, a very gentle practice. The goal? To regulate stress and activate the parasympathetic system. I assure you, that is more than enough.
I share my experience here knowing that each teacher is different, although vagus nerve yoga follows a certain structure.
Like most yoga classes, we start with a short meditation or intention setting. This pause at the beginning of the class is essential. It allows one to arrive in the class and to be truly present, and also enables the body to focus and lower its guard to open up to the practice. Once we give our body the awareness of being safe, we can begin the movements. The class started with a self-massage of the foot using a tennis ball. This exercise has the advantage of stimulating the reflex zones of the foot, which represent parts of the body, and awakens this area that we tend to forget.
Next, we alternate between yoga poses and breathing exercises (pranayama), such as alternate nostril breathing. The poses are the same as those in Yin yoga, we move slowly and hold each pose for a few minutes before moving on to the next.
My verdict: an unexpected bubble of comfort
Among all the types of yoga I have tried, this is clearly the one that offered me the deepest relaxation, with a sense of well-being that lasted for several days.
I arrived at the class completely exhausted, truly exhausted, juggling between two young children at home 24/7 and going through a separation, and I came out recharged, but most importantly, with a much more positive mindset.
The foot sole stimulation exercise was a true revelation for me, just like the effects of breathwork.
If you too are looking to disconnect after a tough week, vagus nerve yoga might just bring you, I hope, as much comfort as it did for me.
