Accessing the Healing Power of the Vagus Nerve

1. The Polyvagal Theory revolutionizes our understanding of the autonomic nervous system

The Polyvagal Theory begins by recognizing that the vagus nerve has two separate branches—two separate, distinct vagal nerves that originate in two different locations.

Three neural circuits. The Polyvagal Theory identifies three distinct neural circuits in the autonomic nervous system:

1. The ventral vagal complex (social engagement system)
2. The sympathetic nervous system (fight or flight)
3. The dorsal vagal complex (shutdown or freeze)

This new understanding challenges the traditional view of a simple stress-relaxation dichotomy. Instead, it presents a more nuanced model of how our nervous system responds to different situations, influencing our emotional states and behaviors.

Evolutionary perspective. The theory also provides an evolutionary framework for understanding these circuits:

• The dorsal vagal complex is the oldest, shared by all vertebrates
• The sympathetic nervous system emerged later in evolution
• The ventral vagal complex is the newest, found only in mammals
  This evolutionary progression helps explain why humans have such complex emotional and social behaviors.

2. Social engagement is key to optimal health and well-being

When we are socially engaged, we do not need to do anything, or to change anything; we can afford to be immobilized without fear (relaxed).

Five cranial nerves. The social engagement system involves five cranial nerves:

1. CN V (trigeminal)
2. CN VII (facial)
3. CN IX (glossopharyngeal)
4. CN X (vagus)
5. CN XI (accessory)

These nerves work together to control facial expressions, vocal intonation, and the ability to listen and understand speech, all crucial for social interaction.

Benefits of social engagement. When in a state of social engagement:

• We feel safe and calm
• Our body can rest and repair itself
• We can form meaningful connections with others
• Our immune system functions optimally
• We have better emotional regulation

3. The vagus nerve plays a crucial role in regulating our physiological state

Improving the function of the ventral branch of their vagus nerve improves the function of the respiratory diaphragm.

Dual branches. The vagus nerve has two main branches:

1. Ventral vagus: promotes calmness and social engagement
2. Dorsal vagus: can lead to shutdown or freeze responses

Widespread influence. The vagus nerve affects numerous bodily functions:

• Heart rate and blood pressure
• Digestion and metabolism
• Breathing and lung function
• Immune system response
• Emotional regulation

By improving vagal function, we can positively influence all these aspects of our health and well-being.

4. Autism and other disorders may stem from autonomic nervous system dysfunction

Based on my clinical experience, I suggest that autism-spectrum tests should include evaluation of the function of their ventral vagus nerve.

Autonomic dysfunction in autism. Many symptoms of autism spectrum disorders can be understood as manifestations of autonomic nervous system imbalance:

• Difficulty with social interaction
• Sensory sensitivities
• Communication challenges
• Emotional regulation issues

Broader implications. This perspective extends beyond autism to other conditions:

• Anxiety disorders
• Depression
• PTSD
• ADHD

By addressing the underlying autonomic nervous system dysfunction, we may be able to improve symptoms across a wide range of disorders traditionally treated as separate entities.

5. Simple exercises can improve vagal function and social engagement

The Basic Exercise is effective, easy to learn, and easy to do, and takes less than two minutes to complete.

The Basic Exercise. This simple technique involves:

1. Lying on your back
2. Interlacing your fingers behind your head
3. Looking to the right with your eyes only
4. Holding until you sigh, yawn, or swallow
5. Repeating on the left side

Benefits of regular practice. Consistently performing these exercises can:

• Improve vagal tone
• Enhance social engagement capabilities
• Reduce symptoms of stress and anxiety
• Improve overall physical and emotional well-being

Other exercises, such as the Salamander Exercise and the Neuro-Fascial Release Technique, can further support autonomic nervous system health.

6. Trauma and stress can disrupt the autonomic nervous system

Not everyone experiences events that are intense, shocking, and distressing, but we react differently to similar events.

Impact of trauma. Traumatic experiences can:

• Shift the nervous system into a chronic stress or shutdown state
• Disrupt normal social engagement capabilities
• Lead to long-term physical and emotional health issues

Physiological changes. Trauma and chronic stress can cause:

• Misalignment of the upper cervical vertebrae
• Reduced blood flow to the brainstem
• Dysfunction of the cranial nerves involved in social engagement

Understanding these physiological changes provides new avenues for treating trauma-related disorders, focusing on restoring proper autonomic nervous system function rather than solely addressing psychological symptoms.

7. Proper breathing and posture are essential for vagal health

Normal breathing should involve up-and-down movement of the diaphragm.

Diaphragmatic breathing. Key aspects include:

• Expansion of the lower ribs during inhalation
• Relaxation of the abdomen
• Slow, rhythmic breath cycles

Posture and vagal function. Poor posture, especially forward head posture, can:

• Compress the vertebral arteries
• Reduce blood flow to the brainstem
• Impair vagal nerve function

Correcting posture through exercises like the Salamander Exercise can improve vagal tone and overall health.

8. The ears and hearing play a vital role in social engagement

Porges found that many individuals on the autism spectrum have a dysfunction in cranial nerves V and VII, which interferes with their ability to hear and understand spoken language.

Middle ear muscles. Two key muscles are involved:

1. Stapedius (innervated by CN VII)
2. Tensor tympani (innervated by CN V)

These muscles help filter out background noise and focus on human voice frequencies, crucial for social interaction.

Implications for treatment. Addressing middle ear muscle function can improve:

• Ability to understand speech in noisy environments
• Social engagement capabilities
• Overall communication skills

This understanding has led to new treatment approaches for autism and other social communication disorders.

9. Migraine headaches may be related to autonomic nervous system issues

I believe that most migraine sufferers can successfully treat themselves with the Basic Exercise and the self-help massage techniques for migraine described in Part Two, rather than taking painkillers or subjecting themselves to other conventional treatments.

Muscular component. Migraines often involve tension in:

• Trapezius muscle
• Sternocleidomastoid muscle

Trigger point therapy. Specific points on these muscles can be massaged to relieve migraine pain:

• Light pressure is usually sufficient
• Focus on areas that feel hard or painful
• Wait for a nervous system response (sigh or swallow)

By addressing the underlying autonomic nervous system dysfunction and muscular tension, many people can find relief from migraines without relying on medication.

10. Body therapy techniques can address various health problems

I believe dysfunction of those nerves to be an underlying cause of many life-impairing physiological and behavioral conditions.

Wide-ranging applications. Body therapy techniques based on the Polyvagal Theory can help with:

• Chronic pain conditions
• Respiratory issues like COPD
• Digestive problems
• Anxiety and depression
• Autism spectrum disorders

Holistic approach. By focusing on improving autonomic nervous system function, these techniques:

• Address the root cause of many symptoms
• Provide a non-invasive alternative to medication
• Empower individuals to take control of their health

The Polyvagal Theory offers a new paradigm for understanding and treating a wide range of health issues, emphasizing the importance of the body-mind connection and the role of the autonomic nervous system in overall well-being.

Last updated: January 25, 2025