The Secret Buddha

Vagus Nerve Dysfunction – Digestive and Mood Impact

The vagus nerve is the main communication line between the brain and the digestive system. It regulates functions like stomach acid release, gut motility, enzyme secretion, and the relaxation of the digestive tract after eating. When vagal tone is low or the nerve is underactive, digestion slows, inflammation may increase, and mood regulation can be disrupted. This can lead to symptoms like bloating, constipation, reflux, irregular bowel movements, nausea, and heightened anxiety or low mood.

Common Triggers

  • Chronic stress or trauma keeping the nervous system in fight-or-flight mode
  • Long-term digestive issues reducing nerve responsiveness
  • Neck tension, whiplash injuries, or cervical spine misalignment
  • Viral infections (including post-viral syndromes) affecting nerve function
  • Shallow breathing patterns reducing diaphragm stimulation of the vagus
  • Lack of movement or poor posture compressing nerve pathways

How to Solve It

  • Activate the vagus nerve through breathing, posture, and gentle mechanical stimulation
  • Incorporate daily practices that shift the nervous system toward parasympathetic dominance
  • Release muscular tension along the vagus nerve pathway (neck, diaphragm, gut)
  • Address emotional stressors with relaxation techniques and mindful awareness

Quick Guide

  • Breath rhythm: slow nasal inhale (4–5 s), gentle nasal exhale (6–8 s), no strain.
  • Effort level: 20–30% of maximum; stimulation should feel calming, never overwhelming.
  • Stop signs: dizziness, nausea, sudden heart rate changes — stop and resume later with less intensity.
  • Success indicators: deeper breathing, reduced digestive discomfort, calmer mood, improved bowel regularity.

Expanded Step-by-Step Relief Program

Step 1 — Diaphragmatic Breathing (3–5 minutes)
Goal: stimulate vagus nerve endings through diaphragm movement

  1. Sit or lie comfortably with one hand on your upper belly and one on your chest.
  2. Inhale slowly through your nose, sending the breath into your lower ribs and belly without lifting the chest.
  3. Exhale gently through the nose, letting the belly fall naturally.
  4. Imagine the diaphragm massaging the organs and the vagus nerve with each breath.

Success: feeling of warmth in belly, slower heart rate, reduced tension in upper body.

Step 2 — Humming Exhale (1–2 minutes)
Goal: use vocal cord vibration to activate vagus nerve in the throat

  1. Inhale gently through the nose.
  2. Exhale while humming softly, feeling the vibration in your throat and chest.
  3. Adjust pitch to what feels most soothing; keep volume low and steady.

Success: noticeable vibration in throat/chest, increased calm, deeper subsequent breaths.

Step 3 — Neck and Upper Chest Release (2–3 minutes)
Goal: remove muscular compression along vagus nerve pathway

  1. Sit or stand tall; place fingertips gently at the sides of your neck just below the ears.
  2. Make small circular motions, massaging down toward the collarbones.
  3. Move hands to upper chest and gently stretch the front of the shoulders backward by opening arms slightly.

Success: softer neck muscles, easier swallowing, freer head movement.

Step 4 — Glute Check-In (3–5 minutes)
Goal: release pelvic tension to allow better vagus-driven gut relaxation

  1. Lie face-up or face-down in a comfortable position, arms relaxed.
  2. Bring awareness to your glutes — notice if they are gripping without need.
  3. Gently contract glutes for 2–3 seconds, then release slowly and fully.
  4. Visualise pelvic muscles melting into the floor, widening around the sacrum.

Success: softer pelvic region, deeper belly breath, reduced anal/pelvic floor tension.

Step 5 — Gentle Walking or Rocking (5–10 minutes)
Goal: integrate nervous system calming into whole-body movement

  1. Walk slowly at a comfortable pace, keeping shoulders relaxed and breathing nasal.
  2. Alternatively, sit and rock gently forward/backward or side-to-side.

Success: sense of lightness in head, ease in abdomen, improved emotional balance.

Practical Tips

  • Practice vagus activation at least twice daily for lasting results.
  • Combine with mindful eating to maximise digestive benefit.
  • Stay hydrated — dehydration can impair nerve conduction.
  • Address underlying stress with relaxation practices or therapy.

When to Seek Medical Help

  • Persistent nausea, vomiting, or abdominal pain
  • Sudden changes in heart rate or blood pressure
  • Unexplained severe mood changes
  • Difficulty swallowing or frequent choking episodes

Existentialists is a philosophical movement that emphasizes individual existence, freedom, and choice. Existentialists believe that individuals are responsible for creating their own meaning and purpose in life, as opposed to relying on external sources such as religion or societal norms. Key concepts in existentialism include:

1. Existence precedes essence: Existentialists assert that individuals exist first and then define themselves through their actions and choices.

2. Freedom and responsibility: Existentialists emphasize the freedom of individuals to make their own choices, but also highlight the responsibility that comes with this freedom. They believe that individuals must take responsibility for their actions and their impact on the world.

3. Anxiety and authenticity: Existentialists often discuss the experience of anxiety that arises from the awareness of one’s freedom and responsibility. They advocate for authenticity, which involves being true to oneself and living in accordance with one’s own values and beliefs.

4. Absurdity: Existentialists contend that the universe is inherently meaningless, and that individuals must create their own meaning in a world that lacks inherent purpose or order.

5. Authenticity: Existentialists encourage individuals to live authentically by making choices that align with their true selves, rather than conforming to societal expectations or external influences.

Overall, existentialism emphasizes the importance of individual experience, choice, and responsibility in creating meaning and purpose in life.

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