Vagus Baby!

Jill Amison • June 8, 2024

Harnessing the Power of the Vagus Nerve with Yoga: Achieving Homeostasis and Inner Calm

The Vagus nerve, often referred to as the "wandering nerve," is a crucial component of our parasympathetic nervous system. It plays a vital role in regulating several bodily functions and maintaining homeostasis. This week in class, we explore how yoga can help stimulate the vagus nerve, leading to profound benefits for our physical and mental well-being.

Understanding the Vagus Nerve: The vagus nerve is the longest of 12 cranial nerves, extending from the brainstem through the neck and thorax down to the abdomen. It influences heart rate, digestion, and respiratory rate, among other functions. By promoting the "rest and digest" state, the vagus nerve helps counterbalance the "fight or flight" response, fostering relaxation and desirable state of homeostasis.

Developed by Dr. Stephen Porges, the Polyvagal Theory emphasizes the role of the vagus nerve in emotional regulation, social connection, and stress response. According to this theory, stimulating the vagus nerve enhances our ability to feel safe and socially engaged, which is essential for mental health and overall well-being.

Benefits of Stimulating the Vagus Nerve:

Reduces Anxiety and Stress: Activating the vagus nerve helps lower cortisol levels, reducing anxiety and stress.
Improves Digestion: Vagal stimulation enhances digestive function, promoting better nutrient absorption and gut health.
Lowers Blood Pressure: By calming the heart rate, the vagus nerve helps maintain healthy blood pressure levels.
Enhances Mood and Well-being: Regular vagal stimulation has been linked to improved mood and a sense of overall well-being.
Connects to Yogic Body: The Chakra align with the nerve bundles all the way from the crown to the root, so therefore, where there are 'knots' in the Pranic body, this impacts the Vegus nerve and our overall health and vital energy.

Yoga Practices to Stimulate the Vagus Nerve:

Deep Breathing Exercises: Slow, deep breathing activates the vagus nerve and promotes relaxation.
Chanting and Humming: The vibrations from chanting "OM" or humming stimulate the vagus nerve.
Focus on Upper Cervical Alignment: Rotation of C1 (Atlas joint) & tipping C2 (Axis) are often impacted by eye movement and rotation in this region pressurises the vertebral artery which supplies the frontal lobe of the brain and the brain stem. By optimally aligning the head placement and eye movement we can reset the vagal system
Meditation: Mindfulness meditation reduces stress and enhances vagal tone.
Twisting Poses: Gentle twists massage the organs and stimulate vagal activity.

Recent studies have shown that yoga and other mind-body practices can significantly enhance vagal tone. Improved vagal tone is associated with better stress resilience, lower inflammation, and improved cardiovascular health. Research also indicates that regular yoga practice can lead to long-term improvements in vagal function, promoting sustained well-being.

By incorporating yoga practices that stimulate the vagus nerve, we can achieve greater balance, calm, and overall health.

Join us in class this week to explore these techniques and experience the healing power of the vagus nerve for yourself. Remember, a calm mind leads to a healthy body, and through yoga, we can nurture both.

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Navigating Conflict & Creating Healthy Boundaries on the Spiritual Path

By Jill Amison • January 13, 2025

Navigating Conflict and Creating Boundaries on the Spiritual Path Conflict is an uncomfortable yet inevitable part of life. As someone deeply immersed in the practice of yoga and spiritual growth, I’ve often found myself wrestling with how to navigate disagreements, especially of late, while staying true to my values. Yoga teaches us to ride the highs and lows of life with grace, but that doesn’t mean we always get it right. For me, conflict has been a difficult terrain to navigate, but over the years, I’ve learned to stand up for myself with right action—an approach deeply rooted in both Buddhist philosophy and the teachings of the Bhagavad Gita. Sitting with the Feeling Before Reacting One of the most valuable lessons I’ve learned is the importance of sitting with my emotions before reacting. The Buddhist principle of mindfulness encourages us to observe our thoughts and feelings without immediately acting on them. In the Bhagavad Gita, Arjuna is faced with an internal struggle about going into battle. Krishna advises him not to avoid the conflict but to engage in it with wisdom and righteousness. Similarly, I’ve realised that avoidance doesn’t resolve conflict; rather, thoughtful engagement does. There have been times when I’ve failed at this—when I’ve reacted instead of responding with intention. But with practice, I’ve learned to pause, breathe, and compose my words with clarity and without hostility. This is not always easy, especially when emotions run high, but it is essential for maintaining inner peace while asserting healthy boundaries. Boundaries: The Bridge Between Compassion and Self-Respect Brené Brown, in Atlas of the Heart, speaks about boundaries as an essential component of healthy relationships. She reminds us that we can agree to disagree, but boundaries help define what is and isn’t acceptable in our interactions. For instance: It’s okay that we have different beliefs, but it’s not okay to belittle mine. It’s okay that we are upset, but it’s not okay to yell or swear at each other. It’s okay to set limits, but it’s not okay to disregard or disrespect them. Boundaries are not about controlling others; they are about protecting our own well-being while still allowing space for connection. They help us navigate relationships with integrity, ensuring that we can hold space for differing perspectives without compromising our values. Healthy Ways to Navigate Conflict on the Spiritual Path So how do we engage in conflict in a way that aligns with our spiritual practice? Here are a few approaches I’ve found helpful: Pause Before Responding – Take a breath, feel the emotions, and respond with intention rather than impulse. Practice Non-Violent Communication – Express needs and concerns without blame or aggression. Hold Compassion for Yourself and Others – Recognize that everyone is navigating their own struggles, and approach conflict with an open heart. Stand Firm in Your Truth – Speak your truth with clarity and confidence, knowing that setting boundaries is an act of self-respect. Accept Disagreements Without Forcing Resolution – Some conflicts may not have a perfect resolution, and that’s okay. Agreeing to disagree while maintaining respect is sometimes the best outcome. Know When to Walk Away – If the other person is unable or unwilling to communicate without crossing your boundaries, it may be necessary to disengage. Protecting your peace is just as important as standing your ground. This could mean ending the conversation, limiting contact, or, in extreme cases, removing yourself from the relationship altogether. Choosing to walk away is not a sign of weakness; it is a testament to your self-respect and emotional well-being. Navigating conflict is not about winning or proving a point; it’s about showing up authentically while maintaining inner peace. It’s about finding the balance between openness and self-protection. It’s a practice—one that, like yoga, requires patience, awareness, and a willingness to grow. As I continue on this journey, I remind myself that I won’t always get it right. But I can keep practicing, keep learning, and keep striving to meet conflict with wisdom and compassion. After all, the goal is not perfection but presence.