Navaz Habib: The Vagus Nerve and It's Role in Inflammation

In this episode, Dr. Navaz Habib shares the importance of the Vagus Nerve in connection with autoimmunity and inflammation, and how we can improve our vagal tone to improve our health.Dr. Habib is the author of Activate Your Vagus Nerve and host of "The Health Upgrade Podcast."  He is the founder of Health Upgraded, an online Functional Medicine and health optimization clinic.  He teaches how we can optimize productivity, focus and energy levels, and ultimately our health by upgrading the Vagus Nerve.At the time he graduated from chiropractic school, Dr. Habib was very unhealthy.  He was overweight, had high blood sugar and blood pressure, and felt like an imposter teaching others about wellness.  He and his (now) wife, wanted something different for their children."Being healthy is different than simply being without diagnosable conditions."What is the Vagus Nerve?The Vagus Nerve is the 10th cranial nerve.  (We have 12.)It is the only cranial nerve that leaves the head and it connects to every organ system in the body.It is "The Wandering Nerve"It travels down either side of the neck in the carotid sheath and reconnects as one in the thoracic region, goes through the diaphragm, and on to connect with all of the other organ systems.It sends information from the organs to the brain.  This is how it directly relates to inflammation.  When inflammation is sensed in the body, the Vagus nerve signals the brain.The Vagus Nerve IS the Gut-Brain axis!The Vagus Nerve can hit the brakes on inflammation, which is why vagal tone is so important.  If you don't have good vagal tone, the gas stays stuck on and the inflammation continues unchecked.How do you know if you have good Vagal Tone?If you have a resting heart rate between 50-70, you are likely in the parasympathetic state and it would indicate good vagal tone.A resting heart rate over 70, indicates that you are likely in a sympathetic state - fright or flight - stress state...gas pedal stuck on.Wearable trackers are useful in assessing and observing both heart rate and heart rate variability (HRV).HRV is the time (milliseconds) between heart beats.  Ideally, that time is varied, which shows as a higher HRV and indicates resilience.Tracking with a device such as Oura ring, Whoop strap, or Elite HRV can allow you to observe trends and work on improving health by strengthening vagal tone.Take Action for Free!Chant, hum, gag, gargle!Dr. Habib recommends gargling twice a day, when you brush your teeth.Aggressive gargling!  Gargle until tears come out of your eyes.  That is how you know you have activated your brain stem.Practice and work your way up... you will get there!The one thing you can start today...BREATHEDeep, diaphragmatic, belly breathing.Place one hand on your chest and one on your belly.Breathe so that your belly is moving, and not your chest.Three diaphragmatic breaths will get you into the parasympathetic state...which is essential for healing and optimized health.Do this several times a day!