Understanding The Parasympathetic Vagus Nerve: Above and Below Diaphragm

Understanding the Parasympathetic Vagus Nerve: Above and Below the Diaphragm

The vagus nerve is a key player in the parasympathetic nervous system, regulating rest, digestion, and recovery. It has two primary branches that influence different physiological and emotional states:

Ventral Vagal Complex (Above the Diaphragm)

• Location: Originates in the brainstem (nucleus ambiguus) and primarily affects structures above the diaphragm.

• Function: Supports social engagement, connection, and relaxation.

• Effects:

• Regulates heart rate and breathing.

• Influences facial expressions, vocal tone, and middle ear function.

• It helps maintain a sense of safety, connection, and well-being.

• Signs of Ventral Vagal Activation:

• Feeling calm and socially engaged.

• Steady, deep breathing.

• Good digestion and overall well-being.

• Somatic Support Strategies:

• Social connection (eye contact, conversation, co-regulation).

• Breathwork (slow, deep breathing, extending exhale).

• Gentle movement (yoga, stretching, walking).

Dorsal Vagal Complex (Below the Diaphragm)

• Location: Originates in the brainstem (dorsal motor nucleus) and primarily affects structures below the diaphragm.

• Function: Supports restorative and digestive processes and can trigger shutdown responses under extreme stress.

• Effects:

• Regulates digestion, metabolism, and organ function.

• It can induce freeze, dissociation, or shutdown when overstimulated.

• Signs of Dorsal Vagal Dysregulation:

• Feeling disconnected, fatigued, or immobilized.

• Digestive issues slowed metabolism.

• Numbness or lack of motivation.

• Somatic Support Strategies:

• Grounding exercises (body awareness, tactile stimulation).

• Slow, intentional movement (rocking, gentle stretching).

• Breathwork focusing on small, slow inhales to stimulate engagement.

Balancing the Vagus Nerve for Well-Being

• Mindful awareness of states: Recognize when you are in ventral (safe), sympathetic (stressed), or dorsal (shutdown).

• Somatic practices: Incorporate breathwork, movement, and social engagement to regulate vagal tone.

• Nervous system education: Understanding how stress impacts the vagus nerve helps guide self-regulation.

Engaging with somatic practices and mind-body coaching can help restore balance between the ventral and dorsal vagal pathways, promoting resilience, vitality, and well-being.

For more guidance, contact DD, our Somatic Nurse Practitioner and Mind-Body Coach, to explore personalized strategies for nervous system regulation.