This Winter has left many experiencing a lingering cough that won’t go away. We hope this information is useful when seeking solutions.
Inflammation, the Cough Reflex and the Vagus Nerve Connection
Experience tells us that after a serious cold or flu, inflammation of the airway mucus membranes can trigger a persistent cough that lingers for weeks—an unwelcome nuisance indeed! This can occur even after the primary symptoms of the infection have subsided. The vagus nerve is often implicated in this process.
During an infection, inflammation can irritate the nerve endings in the respiratory tract, leading to an increased sensitivity of the cough reflex. Even after the infection resolves, this heightened sensitivity can persist, resulting in a chronic cough. Additionally, the vagus nerve, can influence respiratory function and exacerbate this cough by promoting bronchial constriction and mucus secretion. Addressing a persistent cough post-infection often involves
How do we achieve a stronger vagal tone?
Restoring the function of the vagus nerve involves a combination of lifestyle changes, therapeutic practices, and sometimes medical interventions. The goal is to stimulate and tone the vagus nerve, enhancing its ability to regulate bodily functions effectively. Here are some methods to restore and support vagus nerve health:
Deep Breathing Exercises
Slow, deep breathing techniques, such as diaphragmatic breathing, can stimulate the vagus nerve. Focusing on long, deep breaths with a slow exhalation helps activate the parasympathetic nervous system, promoting relaxation and reducing stress.
Meditation Practice
Practices like meditation, mindfulness, and progressive muscle relaxation can enhance vagal tone. These activities reduce stress, improve emotional regulation, and promote a state of calm, which positively impacts vagus nerve function.
Cold Dip
Have you ever braved the bay at this time of year? Take a short dip and experience the benefits. If the Bay is a bit daunting, try other forms of brief exposure to cold, such as splashing cold water on the face, taking cold showers, or using cold packs all which can activate the vagus nerve and reduce inflammation.
Singing, Humming, and Chanting
Activities that involve the vocal cords, such as singing, humming, and chanting, can stimulate the vagus nerve due to its connection with the muscles in the throat. These practices can promote relaxation and enhance vagal function. Try Monday Buddhist Meditation Class here at Rosebud Health Store, where we chant healing mantras every week!
Gargling
Gargling with salt water can stimulate the vagus nerve by activating the muscles in the back of the throat. This simple practice can help improve vagal tone over time.
Healthy Diet & Probiotics
A healthy diet & probiotics tend to fix most things, right? 🙂 A healthy diet rich in fibre, antioxidants, and probiotics will support gut health, which is closely linked to vagus nerve function. Probiotics, found in fermented foods like yoghurt, kefir, sauerkraut, and kimchi, also do the job and are cost-effective too!
Herbal Remedies
Mother Nature provides us with natural relaxants like magnesium, kava, hypericum and zizziphus which can all be very helpful to deepen our state of calm. Try drinking Mullein Tea when battling a persistent cough, as it reduces irritation for the respiratory system, it really is an essential plant medicine for a cold winter! Mullein has a light, refreshing flavour and can be taken daily to help reduce the tickling urge to cough.
Adequate Sleep
Ensuring sufficient, quality sleep is essential for maintaining overall nervous system health, including the vagus nerve. Good sleep hygiene practices can help improve sleep patterns and support vagal function.
Incorporating these practices into daily life can help restore and maintain a healthy vagus nerve, promoting better autonomic regulation and overall well-being.
With love, Michelle