Parasympathetic activation and the role of the almighty vagus nerve

We can encourage a sense of safety in mind and body by activating the parasympathetic (rest and digest) nerves - and we can activate parasympathetic nerves by stimulating the vagus nerve.

A bit of basic neuroscience will help here: the vagus nerve, also called X cranial nerve or 10th cranial nerve, is the longest and most complex of the cranial nerves. The vagus nerve runs from the brain through the face and thorax to the abdomen. It supplies motor parasympathetic fibers to all the organs (except the adrenal glands), from the neck down to the second segment of the transverse colon. 

A long, slow exhale is key to stimulating the vagus nerve and reaching a state of relaxation. The vagus nerve is connected to your vocal cords and the muscles at the back of your throat. Singing, humming, chanting and gargling can activate these muscles and stimulate your vagus nerve.

We can do this through the exhale, we can do this via moving our spines into a primary curve shape in a forward bend - this is the shape we were in our mother's womb. We can also do this via vagal tone. 

For now, let’s focus our attention on our exhale. We know when we get in from work and take off our shoes we let out a sign of relief. Exhaling is a release. By placing our attention and awareness of the exhale we are promoting parasympathetic activation and stimulating inner calm from our brains to our hearts, lungs and all the way to our gut.