So,
Welcome everyone and thank you.
Thank you for listening.
So,
There is a nerve in your body that runs from your brain stem all the way down to your gut.
It passes your throat.
It wraps around your heart.
It also touches your lungs.
It reaches your stomach,
Your intestines,
Your liver,
Your spleen.
It's the longest nerve in your entire body and it connects more organs than any other nerve and most people have never heard of it.
It's called the vagus nerve.
So,
Vagus from the latin word wanderer,
The same root as vagabond and vague and that's exactly what this nerve does.
It wanders.
It just wanders through your whole body,
Touching everything,
Connecting everything and listening to everything.
Now,
Before you think it's a biology lecture,
Stay with me because understanding this one nerve will change how you understand your anxiety,
Your digestion,
Your sleep,
Your mood,
Your ability to connect with other people and your capacity to heal.
Now,
That's quite a CV for something most of us didn't know existed.
The vagus nerve is a part of your parasympathetic nervous system and in simple words,
That's your rest and digest system.
So if the sympathetic nervous system is the accelerator,
Fight,
Flight,
Freeze,
Then take the vagus nerve as the brake.
So,
The vagus nerve slows your heart rate,
It deepens your breathing,
It activates your digestion and it tells your immune system to calm down.
It signals to your entire body that you're safe and about 80% of the vagus nerve's fibers are sensory,
Meaning most of what it does is listen.
It's constantly gathering information from your organs,
Your gut,
Your chest,
Your throat and sending the information up to the brain.
So your brain doesn't just tell your body what to do,
Your body tells your brain how things are.
And the vagus nerve is the main information highway.
Now,
This is why you feel anxiety in your stomach before you can name it as anxiety.
This is why grief tightens your chest before you understand what you're grieving.
And this is why your throat closes when there's something you can't say.
So your body knows first,
Always,
And the vagus nerve is how it tells you.
So,
The health of your vagus nerve,
What researchers call the vagal tone,
Is one of the most important markers of overall well-being.
So high vagal tone means your body can shift easily between activation and rest.
You can handle rest and return to calm,
Or in other words,
You're resilient.
Now,
By the same logic,
Low vagal tone means you're stuck.
You get stuck.
Stuck in stress,
Stuck in anxiety,
Stuck in that always-on,
I-can't-switch-off state that so many of us live in.
So basically,
This one nerve that nobody told us about in school is quietly running half of our lives,
And we are over here blaming ourselves for not being able to relax.
Why can't I just calm down?
Because your vagus nerve might need some attention.
That's possibly why.
Now here is where it gets really interesting,
That the vagus nerve doesn't travel through empty space.
It travels through tissue.
Specifically,
It travels through the fascia.
So fascia is the connective tissue that wraps around every muscle,
Every organ,
Every nerve and every bone in your body.
So think of it as a continuous web,
An inner spider web that holds everything in place while allowing everything to move.
So when the fascia is healthy,
It's flexible.
Hydrated.
It slides and glides,
And your body moves freely.
But when the fascia is stressed,
Either through injury,
Chronic tension,
Emotional overwhelm,
Trauma,
It tightens,
It stiffens,
And it gets stuck.
So here is the key.
Fascia is the body's largest sensory organ,
And it contains almost 250 million nerve endings.
Three times more sensory neurons than motor neurons.
So fascia doesn't just hold your body together.
It feels,
It remembers,
And it stores.
This is why emotional pain becomes physical pain.
This is why grief lives in your chest.
This is why anxiety lives in your belly.
And this is why shame curls your shoulders forward and makes you smaller.
The emotions don't just pass through.
They get woven into your tissues,
Into the fascia,
Into the body.
And because the vagus nerve runs directly through the facial tissue,
When it is restricted,
The vagus nerve is also affected.
Its ability to communicate clearly between the body and the brain is compromised.
And in simple terms,
Your information highway is congested.
Tighter fascia equals poor vagal tone means your nervous system is stuck in stress.
And it's a cycle.
So when someone says to you,
It's all in your head,
They've got it exactly backwards.
It's all in your body,
It's all in your tissues.
It's in the nerve that no one told you about.
Running through fascia that no one told you was storing your entire emotional history.
So your body,
In other words,
Has been keeping receipts.
Every stressful job,
Every difficult relationship,
Every time you swallowed what you really wanted to say,
Every time you braced and you didn't get to release.
Filed away in the fascia along the vagus nerve.
Now here is the hopeful part.
Fascia responds to attention,
To warmth,
To breath,
To slow gentle awareness.
And the vagus nerve,
It responds to the same things.
Breath,
Sound,
Safety and presence.
Which means you can access this system.
You can communicate with it and you can help it release what it's been holding.
Not by forcing,
Not by pushing,
But by showing up.
Slowly,
Gently,
Region by region,
Which is exactly what we are going to do today.
Now,
I want to take you on a journey.
Not a guided meditation,
We'll get there.
But first I just want to map the territory with you.
Because the vagus nerve touches specific parts of your body and each of those parts holds something.
So let me show you what lives where.
And just see if anything resonates for you.
So let's start with the throat.
So the vagus nerve passes through your throat.
Your voice box.
And this is why your voice changes when you're emotional.
Why it cracks,
Shakes,
Drops into a whisper.
Or sometimes it just disappears entirely.
The throat holds the things unsaid.
The words swallowed.
The truths that didn't feel safe to speak.
And the screams that never came out.
People who've spent a lifetime silencing themselves often hold chronic tension here.
A constant tightness.
The feeling of something stuck.
Your voice is vagal.
When you hum,
Sing,
Chant,
You are directly stimulating the vagus nerve through your throat.
So it's not just self-expression.
I say it's nervous system medicine.
Then,
The vagus nerve wraps around your heart.
It literally embraces it.
And it's the vagus nerve that slows your heart rate when you're safe.
That regulates the heart rate variability.
The subtle beat-to-beat changes that indicate a very healthy,
Resilient system.
Now the chest also holds grief,
Loss,
Heartbreak,
Or the love that has nowhere to go.
So have you ever felt your chest physically ache?
After an event,
A breakup,
Or after losing somebody?
So that's not a metaphor.
That's the vagus nerve and the fascia around the heart responding to emotional pain.
We say heartbroken and heavy-hearted because we literally experience it that way.
Now,
The lungs and the diaphragm.
So the vagus nerve also moves through the lungs and the diaphragm.
The large muscle beneath your ribs that controls your breathing.
This is why breath is so central to nervous system regulation.
Every exhale activates the vagus nerve.
Every long,
Slow breath out is a direct message to your system,
Slow down,
You're safe.
And the diaphragm holds bracing.
The instinctive tensing when you expect impact,
Physical or emotional.
So many of us have been holding our breath subtly for years,
Shallow breathing,
Chest breathing,
Or never fully exhaling.
So the diaphragm remembers every time you brace for bad news,
Every time you held it together,
Every time you couldn't breathe but you had to keep going.
So by the way,
If you just took a deeper breath right now because I mentioned breathing,
That's good.
That was your vagus nerve saying thank you.
Now,
Then we have the stomach and the solar plexus.
The vagus nerve reaches into the stomach and the solar plexus then.
That area just below the ribcage where so many of us feel anxiety,
Dread and gut feelings.
So this region in general holds fear,
Anticipatory anxiety,
The sense that something is wrong even when nothing is visibly wrong.
I have a bad feeling about this is vagal communication.
Your gut is sending information up to your brain through the vagus nerve and your brain is translating this as a feeling.
So the gut produces the same neurotransmitters found in the brain,
Including about 95% of your body's sertonin.
So your belly isn't just digesting food,
Remember that.
It's digesting experience also.
Then we have the intestines and the lower belly.
Further down,
The vagus nerve extends into intestines and lower abdomen.
And this particular region holds the oldest,
Deepest material.
All my survival fears,
All my early life experiences,
All the stuff that's pre-verbal,
Before you had words for what happened to you.
People with a history of early trauma often hold significant tension here.
It is also where the body stores what it couldn't process at the time,
Anything that was too much,
Too soon and too fast.
And in many traditions,
And this is something I hold space for in my own practice,
The lower belly is also considered the seat of the creative and the life force energy.
In yoga,
It's called the sacral chakra.
In Chinese medicine,
It's called dantian.
And in somatic work,
We recognize this simply as the body's center of gravity,
Both physical and emotional.
So when this area is contracted,
We often feel disconnected from ourselves.
And when it's open,
We feel grounded,
Present and whole.
So there is the map.
So throat,
Heart,
Lungs,
Stomach,
Gut,
Lower belly.
That's the vagus nerve's pathway through your body.
And at every step along the way,
Something is being held.
Not because something is wrong with you,
But because you're human and humans hold things,
In their bodies,
In their tissues,
In their nerves.
So the question is,
What's wrong with me?
The question is,
The reframe is,
What has my body been holding for me?
And now,
After this biology lecture,
We are going to go visit.
Now before we go into the guided journey,
I just want to briefly explain why what we are about to do actually works.
Because this is not just a relaxation exercise.
There's real science behind it.
So when you bring conscious,
Gentle awareness to a part of your body,
Several things happen.
First is,
Interception activates.
Now interception is your body's ability to sense what's happening inside itself.
So it's the internal equivalent of sight.
So when you notice your heartbeat,
Your breath,
A sensation in your stomach,
That's interception.
And research shows that improving interceptive awareness is directly linked to emotional regulation.
Because when you can feel what's happening in your body,
You can respond to it.
So instead of being hijacked by sensations,
You start to read the signals,
If that makes sense.
Then,
The vagus nerve,
Which we spoke about earlier,
Also gets stimulated.
Slow and deep breathing,
Especially with extended exhales,
Directly activates the vagus nerve.
And this shifts the nervous system from sympathetic or stress to parasympathetic or rest.
Your heart rate drops,
Your digestion activates,
And the whole system starts to settle.
But here is what's less known.
Awareness itself activates the vagus nerve.
Just the simple act of turning attention inwards,
Especially with compassion rather than judgment,
Sends a safety signal to your body and to your nervous system.
So to summarize all this,
We are going to breathe slowly,
Pay attention to different parts of the body,
And be really nice about it.
That's the whole science.
And I know it's underwhelming on paper,
But it's extremely profound in practice.
Now,
The guided journey we are going to do follows the actual path of the vagus nerve.
We are going to visit each region that it touches.
Throat,
Chest,
Lungs,
Stomach,
Belly.
And bring compassionate awareness to whatever lives there.
Remember this.
You don't need to fix anything.
You don't need to release anything.
And you don't need to have a breakthrough.
You just need to show up.
And just to visit and say,
I am here.
I am listening.
And that's enough.
So let's begin.
Now,
Find a position where your body can be fully supported.
Sitting up works.
Lying down works.
Just let your body be held.
If you feel comfortable,
You might want to close your eyes.
And now,
Just take a breath.
And the next one.
Now,
As you breathe out,
Let your weight drop into whatever is beneath you.
The floor,
The bed,
The couch.
Just let it hold you.
Drop into whatever is beneath you as you exhale.
And now,
Let's establish where you are.
Feel the contact points now.
Where does your body meet the surface?
Maybe it's the back of your head.
Maybe your shoulders.
Maybe your back.
Maybe your hips.
Your legs.
And your heels.
All those areas where you feel comfortable and all those places where you are being held.
Back of your head.
Shoulders.
Back.
Hips.
Legs.
And your heels.
You are here.
You are safe.
You are safe enough.
And that's all we need.
Now,
Slowly,
Gently,
Let your attention travel to your throat.
The sides and the space inside.
The vagus nerve passes right through here and this is where it connects to your voice.
To your ability to speak expressively.
Express and be heard.
Just notice what's there.
Is there a tiredness?
A constriction?
A feeling of something held?
Whatever you find that's okay.
We are not here to fix it.
Just to visit.
Now,
You might silently say this to your throat.
I am here.
I am listening.
And you can soften if you want to.
I am here.
I am listening.
And you can soften if you want to.
And if you'd like,
You can try a soft hum.
Mouth closed.
Just a low,
Gentle vibration.
And just feel the hum in your throat.
And just by being here you are directly stimulating the vagus nerve.
Just let the throat rest.
Now,
Let your attention travel downwards into the chest.
The heart space.
The vagus nerve wraps around your heart.
It's been with your heart since before you were born.
What lives here?
You don't need to name it.
Just feel the quality of whatever is present.
Heaviness.
Warmth.
Aching.
Tenderness.
Openness.
Protection.
Whatever is here has a right to be here.
Now place a hand on your chest if that feels right.
And let the warmth of your hand meet whatever is there.
I know you've been holding a lot.
I am here now.
I know you've been holding a lot.
I am here now.
I know you've been holding a lot.
I am here now.
Now breathe into your chest.
A slow and gentle breath.
Let the ribs expand.
And let the heart have more room.
Now let your attention widen now to include the lungs.
The ribs and the diaphragm.
That large muscle just below the ribs.
This is where your breath lives.
How are you breathing right now?
Just notice.
You don't need to change it.
Just notice.
Is the breath shallow?
Deep?
Or smooth?
The diaphragm often holds a bracing.
All the times we tensed up and never fully released.
Now see if you can invite one slightly longer exhale.
Not forced.
Just letting out a little more than usual.
And another.
And with each exhale now the vagus nerve activates.
Each breath out is a direct signal to your nervous system.
I am safe.
I can slow down.
I am safe.
I can slow down.
You might notice your diaphragm starting to soften.
Or you might notice it doesn't want to right now.
All that is fine.
Because we are just visiting.
Now let your attention travel down to the solar plexus.
That space below the ribs.
And above the navel.
This is where many of us feel anxiety before we can name it.
The knot.
The churning.
The something isn't right feeling.
What is here right now?
There might be a tension.
Butterflies.
Emptiness.
Heat.
Or nothing obvious at all.
All of it is valid.
The vagus nerve is deeply connected here.
To the stomach.
To the digestion.
And to the gut brain axis.
This area has been processing not just your food but your experiences,
Your worries.
Your world.
You've been working hard.
Digesting so much.
You can ease now.
You've been working hard.
Digesting so much.
You can ease now.
Place a hand there now if it feels right.
And let the warmth of your palms soothe this area.
And breathe.
Softly into your hand.
And now.
The lower belly.
Below the navel.
This is the deepest region the vagus nerve reaches.
This is often the last place we bring our attention to.
And the first place we disconnect from.
The lower belly holds old material.
Deep material.
The things from before you had words.
Once again we are only visiting.
It's like sitting besides a very old friend and saying nothing.
Just being there.
You might want to drop your hand a little bit lower now.
Below the navel.
Feel what you feel there.
I haven't forgotten you.
I am here.
I haven't forgotten you.
I am here.
I haven't forgotten you.
I am here.
I am here.
And let your belly soften if it can.
Even a fraction.
Even just a willingness to soften.
And this is one of the bravest things a body can do.
Soften the belly.
Because the belly is where we protect our most vulnerable parts.
You don't have to fully let go.
Just loosen your grip today a little bit.
Now gently let your attention expand.
Now you are not focused on one area anymore.
But you are holding the whole body,
All of it at once.
Throat.
Heart.
Lungs.
Stomach.
Belly.
The entire path of the vagus nerve.
The wanderer's journey through you.
You visited every part of yourself.
You showed up.
You listened.
And you were gentle.
And that's everything.
Let your whole body rest now.
Nothing more to do.
No rejoicing.
No urges to visit.
Just be here,
Being held.
Very gently notice something now.
Has anything shifted?
A softening somewhere?
A warmth?
Or a feeling of being more present?
Or maybe nothing has shifted noticeably.
That's ok too.
The vagus nerve doesn't work on your timeline.
It works on its own.
Now if you are in some process now.
You might want to pause this recording.
And spend a bit more time here.
When you are ready.
There is absolutely no rush.
Just begin to come back.
Let your fingers move if they want to.
Let your toes move if they want to.
Take a breath.
That feels like your own breath.
If your eyes were closed.
Open them gently.
It's just like waking from something restful.
So,
Welcome back.
Now thank you for going on that journey through your own body.
Thank you for being willing to visit the places you usually skip over or numb out.
So what you just did.
The slow,
Gentle,
Compassionate attention.
That's not a one time thing.
It's a practice.
It's a way of living.
You can do this anywhere,
Anytime.
3 minutes in the morning.
5 minutes before bed.
60 seconds in the car,
Whatever.
Feel your throat.
Breathe into your chest.
Soften your belly.
And let that exhale be a little longer.
That's what we call vagus nerve care.
That's nervous system regulation.
That's you tending to the wanderer.
Over time as you practice this.
As you keep showing up to your body with curiosity rather than criticism.
Your vagal tone improves.
Your capacity to handle stress expands.
And your window of tolerance widens.
Not because you forced anything.
Because you kept visiting,
Kept listening and kept saying I'm here.
Now I know that in the wellness world right now.
Vagus nerve is having a moment.
Everyone is talking about it.
There are gadgets and apps and hacks and thousands of experts.
And look.
If those help you,
That's great.
Please use them.
Please listen to them.
But what I want you to know is.
You don't need a device.
Or anybody else to access your vagus nerve.
You have everything you need.
You need a breath.
A hand on your chest.
And a willingness to slow down.
The most sophisticated piece of technology.
For vagus nerve stimulation.
Is you paying attention.
Your body has been carrying your whole story.
It's been very faithful to you.
It's been working hard for you.
And it's been keeping you alive and functioning.
Even when things were falling apart.
So the least we can do is visit it sometimes.
Listen to it and thank it.
Not because it's broken.
Because it deserves to be heard.
So your body has been waiting for you to come home.
And today you did.
