What Is Vagal Tone?
Vagal tone reflects the activity level of your vagus nerve (the 10th cranial nerve), a key component of the parasympathetic nervous system. This system is responsible for the “rest and digest” response, counteracting the “fight or flight” stress response.
Essentially, higher vagal tone indicates a more resilient and adaptable nervous system.
Individuals with high vagal tone tend to recover more quickly from stressors and maintain a calmer baseline state. This doesn’t mean they avoid stress; rather, they manage it effectively. Healthy stress, like that experienced during exercise or after completing a challenging task, can be beneficial, promoting resilience. However, chronic, unmanaged stress leads to lower vagal tone, impacting overall health and well-being.
The Nervous System Simplified
- Autonomic Nervous System: Controls involuntary bodily functions
- Sympathetic Nervous System: “Fight or Flight” response
- Parasympathetic Nervous System: “Rest, Digest, Growth, and Repair” response (driven by the vagus nerve)
While it is good to be in a state of Fight or Flight for short periods of time for specific situations (such as playing a hockey game), it is not good to be ‘stuck’ in this mode for long periods of time.
There are 3 Types of Stress that can put your body into Fight or Flight mode:
- Toxins
- This is what you put in your mouth, on your skin, or breath in.
- Thoughts
- Mental/Emotional stress
- Traumas
- Minor repeated stress – such as poor posture
- Moderate – falls, whiplash, sporting collisions
- Severe trauma – broken bones and surgeries
Measuring Vagal Tone: Heart Rate Variability (HRV)
While some individuals intuitively recognize signs of stress, vagal tone can be objectively measured through Heart Rate Variability (HRV). HRV measures the variation in time intervals between heartbeats. A higher HRV at rest generally indicates better vagal tone and a more adaptable nervous system.
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High HRV (at rest)
Indicates greater variability between heartbeats, reflecting a healthy balance between the sympathetic and parasympathetic nervous systems.
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Low HRV (at rest)
Indicates less variability, suggesting a dominance of the sympathetic nervous system and a state of chronic stress.
Modern smartwatches, particularly the Apple Watch, have been validated as a practical tool for monitoring HRV.
Chiropractic and Vagal Tone
Research is currently exploring the potential impact of chiropractic care on HRV. Initial findings suggest that chiropractic adjustments help reduce physical stress, leading to increased HRV.
Note that this is a developing area of study, and further research is needed to draw definitive conclusions. However, these early results offer promising insights into the potential role of chiropractic in supporting nervous system health.
Maintaining a healthy vagal tone is essential for stress resilience and overall well-being. By fostering a balanced nervous system, you can enhance your capacity to adapt to life’s challenges, promoting both physical and mental health.
If you’re interested in finding out how chiropractic care may contribute to improved vagal tone and a healthier lifestyle, please contact Fairway Chiropractic Centre to schedule a consultation.
Call us at 519-748-5535.
