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Vagal Tone, the Gut, and Mental Health: Explore the role of the Vagus Nerve in Regulating Your Emotions

The Gut-Brain Connection: How Your Gut Affects Your Mental Health

The brain contains around 100 billion neurons—cells that transmit neurotransmitters and nerve impulses throughout the body. The gut, often referred to as the "second brain," houses over 100 million neurons that also produce neurotransmitters to communicate with the brain. In fact, about 90% of the body's serotonin is released in the gut. This pathway of communication between the gut and brain plays a crucial role in mental health. When inflammation occurs in the gut, it can lead to inflammatory emotions like anxiety and depression.

How It Works

The vagus nerve, a pair of cranial nerves, plays a key role in both biological and emotional processes. Starting in the brainstem and extending to the lower abdomen, the vagus nerve reads signals from the gut and sends impulses back to the brain, including emotional and intuitive information. This connection is the origin of the phrase "gut feeling."

The brain also communicates with the gut through this pathway. When the vagus nerve is functioning well, it sends messages of safety to the brain, allowing you to feel calm and relaxed. This is known as having a healthy vagal tone, which helps the brain process information clearly and enhances gut instincts. However, when the vagus nerve is irritated, it sends signals of danger to the brain, triggering the fight-or-flight response. This activates stress hormones like cortisol and adrenaline, which interfere with clear thinking and can lead to mood swings, anxiety, and depression.

By improving your vagal tone and gut health, you can change the signals sent to your brain, which can positively affect your mental health.

The Role of Gut Microorganisms

The gut contains bacteria and other microorganisms that affect the brain, immune system, and behavior. The foods you eat influence the type of bacteria or parasites that reside in your gut. A high-fiber diet can help promote beneficial bacteria and reduce harmful organisms. Although research suggests that probiotics (such as those found in yogurt) may improve gut health and mental function, the exact mechanisms are not yet fully understood.

Inflammatory Foods and Gut Health

Your diet impacts not only your digestion but also your skin, blood sugar, weight, sleep, and overall health. Food choices play a major role in gut inflammation. While there are many myths about the effectiveness of cleanses and supplements to improve gut health quickly, there’s little evidence to support such claims. Instead, reducing your intake of inflammatory foods and consistently consuming anti-inflammatory foods is key to maintaining gut health.

Inflammatory Foods to Avoid

Excessive dairy products (sugar-free yogurt might be an exception)
White flour and refined carbohydrates
Excessive gluten and yeast
Fried foods and trans or saturated fats
Alcohol
Sugar
Artificial sweeteners
MSG
Meats infused with antibiotics
Artificial additives

Anti-inflammatory Foods to Include

Turmeric
Nuts
Beans
Whole grains
Bone broth
Beets
Chia seeds
Garlic
Cinnamon
Salmon, tuna, and herring
Ginger
Broccoli
Blueberries
Pineapple
Extra virgin olive oil (uncooked)
Coconut oil
Leafy green vegetables
Celery

Gut Health and Mental Health: Acupuncture and Deep Relaxation

According to research, a combination of acupuncture, hypnosis, sustainable lifestyle choices, and a consistently healthy diet can improve both gut health and mental well-being.

Acupuncture:

Regular acupuncture sessions, especially abdominal acupuncture, can help enhance gut health. Be consistent with your treatment and ask your acupuncturist for an anti-inflammatory meal plan.

Meditation, Breathwork, and Hypnosis:

Deep relaxation techniques, such as meditation and hypnotherapy, can help relax the gut, interrupt the stress signals sent to the brain, reduce pain and inflammation, and improve digestion and nutrient absorption.

Lifestyle Tips to Improve Vagal Tone, Gut Health, and Mental Health

Improve Your Posture: Poor posture can negatively affect the vagus nerve. Look into practices like Feldenkrais or the Alexander Technique to help you move through life ergonomically, reducing stress signals in your body and mind.
Take Cold Showers: Cold showers stimulate the vagus nerve and help you feel more relaxed afterward.
Breathe Deeply: Shallow breathing can contribute to anxiety and depression. Practice breathing slowly into your diaphragm throughout the day, and avoid restrictive clothing that cuts off circulation around your belly. When your gut is relaxed, it sends relaxation signals to your brain.
Chanting or Singing: Singing expands your breath and stimulates the vagus nerve. Sounds like "OM" or "VOO" have a calming effect on the nervous system. Try chanting or singing for at least three minutes a day.
Reduce Unnecessary Stress: Limit multitasking, manage your time to avoid rushing, reduce codependent relationships, spend less time on social media, watch less news, and improve your sleep quality. All of these can lower stress levels and improve vagal tone.