Vagus nerve stimulation is an important strategy and tactic to improve health, wellbeing, and sustainable high performance.
Dr. Darin Davidson partners with Learner+, a CME/CE reflective learning platform for healthcare providers. For the opportunity to reflect on this article and earn CME/CE credits, Launch here. Check out all past articles which are also eligible for reflections and CME/CE credits.
For downloadable, actionable strategies and tactics to leverage biology in the pursuit of health, wellbeing, and sustainable high performance, visit the resource store, Launch here. Chapters are arranged by topic so those of interest can be selected and each are also eligible for reflections and CME/CE credits through Learner+.
Past articles in this series have described the importance of developing nervous system balance. This includes strengthening our anchored and grounded states as well as enhancing nervous system flexibility, such that we are able to return to anchored and grounded states following the adaptive and necessary shifts into protective and defensive states. In addition, this attribute facilitates the ability to titrate and modulate our biological responses to shifts into protective and defensive states such that they are proportionate to the nature of the situation we experience.
An important strategy and tactic to develop and facilitate nervous system balance is that of stimulating and activating vagus nerve function. The psychological skills and somatic practices described throughout this article series can be utilized in this capacity. By increasing vagus nerve activation, we are able to shift into anchored and grounded states, directly enhance mitochondrial function, and activate the cholinergic anti-inflammatory pathway. Each of these factors play important roles in the pursuit of health, wellbeing, and sustainable high performance. In addition, when practices which increase vagus nerve activation are employed over time, this will lead to improvements in the strength of our anchored and grounded states at baseline as well as enhancing the flexibility of our nervous system. The above description emphasizes the importance of vagus nerve activation and stimulation within our overall practices.
It is important to consider the means through which vagus nerve stimulation can be achieved. The psychological skills and somatic practices are one method through which we are able to increase activation of the vagus nerve. On account of the relationship between vagus nerve activation and the areas of our brain responsible for executive function, emotional regulation, and autonomic nervous system coordination we are able to link many of the desired cognitive skills and emotional control mechanisms with vagus nerve activation.
Typically, we can consider two main categories of means through which to activate vagus nerve function. It is important to note, however, that much of the vagus nerve function occurs subconsciously and instantaneously. What is intended through description of this article are specific strategies and tactics which we can consciously utilize in order to increase the degree of vagus nerve stimulation at any point in time. This can be used as a training exercise, for example to increase the strength of our anchored in grounded states, or as a tactic in order to shift our biology back towards anchored and grounded states when we have noticed that we have shifted towards protective and defensive states.
When we consider the means through which we can increase vagus nerve activation, we can consider in one category the psychological skills and somatic practices as described above. Another option includes the utilization of technological devices. There are two main subcategories within this consideration. There are implantable medical devices, which can directly stimulate the vagus nerve. These types of devices, while available and utilized in clinical medical practice, will not be further considered in this article as they are beyond the scope of what is developed through the Practices of the Healthcare Athlete. The other subcategory is the use of peripheral vibratory devices to stimulate vagus nerve activity. There are many such devices on the market which can be utilized in this capacity. These can be used within daily routines with a view towards increasing the strength of anchored and grounded states or as a tactic in response to shifts in biological state to facilitate a return to anchored and grounded states. Both approaches have their specific intentions and desired effect.
Another important mechanism through which to increase activity of the vagus nerve is through social interaction and engagement. As described throughout this article series, activation of this system, including interactions with trusted others, is a powerful means through which to increase activity of the vagus nerve leading to the above described benefits.
When we consider the application of vagus nerve stimulation, it is important to further discuss the health and wellbeing benefits, as well as the impact on sustainable high performance. From a health and wellbeing perspective, a particularly important and recently discussed impact is the reduction in chronic stress and chronic inflammation. Through activation of the vagus nerve, there will be shifts away from sympathetic nervous system activation, thereby reducing chronic stress. In addition, increased activity of the vagus nerve stimulates the cholinergic anti-inflammatory pathway, thereby reducing chronic inflammation. It is also important to note that increased vagus nerve activity has direct effects on mitochondria to improve their function, thereby reducing impairments in metabolism. Each of these pathways are independently important to consider for our overall health and wellbeing. In reality these all occur in a connected fashion, thereby leading to a synergistic benefit on our health and wellbeing.
When we consider the issue of sustainable high performance, the ability to increase vagus nerve activity is also important. As has been discussed throughout past articles, in order to perform at our highest level it is important to develop the ability to shift into the preferred and optimal performance state. This is a hybrid state combining anchored and grounded states and protective and defensive states. Vagus nerve activation is an essential consideration when attempting to achieve shifts into this state. When we have shifted into protective and defensive states, vagus nerve activity can directly shift us back towards the desired performance state. When we are within anchored and grounded states, we want to avoid a complete shift into protective and defensive states so that we can remain in the preferred performance state. This capacity requires ongoing vagus nerve stimulation to prevent the complete shift into protective and defensive states.
The above discussion emphasizes the importance and utilization of vagus nerve stimulation in the pursuit of health, wellbeing, and sustainable high performance. It is also important to be able to determine the effect of utilizing these various strategies on the desired outcomes. There are two predominant means through which we can accomplish this. The first is through a subjective awareness and recognition of our overall situation. Through development of awareness and attention skills, we can learn to identify our biological state. We can use this information to subjectively assess and evaluate the degree to which we are improving in our ability to manage and leverage our biology. As discussed in recent articles, heart rate variability (HRV) can be used to provide an objective measurement of overall nervous system balance. As this is largely determined through vagus nerve activity, HRV can be utilized as an important metric in order to assess the impact of the various strategies and tactics we utilize to leverage our biology in the pursuit of health, wellbeing, and sustainable high performance.
As can hopefully be appreciated through the above discussion, vagus nerve activity is an essential consideration in the pursuit of health, wellbeing, and sustainable high performance. There are various strategies and tactics which can be employed in order to increase the degree of vagus nerve activity. In addition, both subjective and objective means through which to assess the effect of our training and skill development is important and should be a regular component of our overall practice.
To learn more, including about biologically complementary coaching for healthcare professionals and others in high demand domains, please visit www.darindavidson.com.
Dr. Darin Davidson partners with Learner+, a CME/CE reflective learning platform for healthcare providers. For the opportunity to reflect on this article and earn CME/CE credits, Launch here. Check out all past articles which are also eligible for reflections and CME/CE credits.
For downloadable, actionable strategies and tactics to leverage biology in the pursuit of health, wellbeing, and sustainable high performance, visit the resource store, Launch here. Chapters are arranged by topic so those of interest can be selected and each are also eligible for reflections and CME/CE credits through Learner+.