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If you read our previous blog, 'How to Regulate a Dysregulated Nervous System,' you might find this information similar, but we wanted to write this blog specifically for people searching for the vagus nerve.
The vagus nerve, a critical part of the parasympathetic nervous system, helps regulate relaxation, digestion, and overall balance in the body. Activating the vagus nerve can calm the body and mind, reduce inflammation, and improve overall well-being. Here are additional ways to stimulate and activate the vagus nerve:
Deep Breathing
- Slow, Diaphragmatic Breathing: Breathe deeply into your diaphragm (belly) rather than shallow chest breathing. Aim for slow inhales and long exhales, as longer exhalations are particularly effective at activating the vagus nerve.
Cold Exposure
- Face Immersion: Splash cold water on your face or submerge it briefly in a bowl of ice water.
- Cold Showers: Gradually lower the temperature to stimulate vagus nerve activity.
- Ice Packs: Place a cold compress on your neck or chest.
- Cold plunge pool/bath: Get your neck in so your vagus nerve gets activated
Humming, Singing, or Chanting
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These activities stimulate the vagus nerve through the vocal cords and improve parasympathetic activation. Try:
- Singing in the shower.
- Humming to yourself.
- Chanting "Om" or similar vibrations.
Gargling
- Gargling water activates the muscles in the back of your throat, stimulating the vagus nerve. The more effort required, the better the activation.
Laughter
- Genuine, hearty laughter improves mood and stimulates the vagus nerve. Watch a funny movie or spend time with friends who make you laugh.
Yoga and Stretching
- Specific poses, like child's pose, cat-cow, and legs-up-the-wall, help calm the nervous system and stimulate the vagus nerve.
- Regular practice of yoga incorporates breath and movement, enhancing its vagal effects.
Massage
- Neck and Shoulder Massage: Relaxes tension and directly impacts the nerve.
- Foot Reflexology: Stimulates vagus nerve endings in the feet.
- Abdominal Massage: Helps improve vagal tone and digestion.
Meditation and Mindfulness
- Mindfulness meditation encourages relaxation and vagus nerve activation.
- Guided meditations that focus on deep breathing and visualisation can amplify the effect.
Positive Social Connection
- Spending time with loved ones and engaging in meaningful conversations stimulates the vagus nerve. Acts of kindness and emotional bonding are especially effective.
Chewing Slowly and Mindfully
- Eating slowly and thoroughly chewing your food activates the parasympathetic response, which the vagus nerve helps regulate.
Probiotics and Gut Health
- The vagus nerve is a key part of the gut-brain axis. Maintaining a healthy gut with probiotics (like those found in yoghurt, sauerkraut, or supplements) supports vagus nerve function.
Intermittent Fasting
- Controlled fasting periods have been shown to increase parasympathetic activity, potentially stimulating the vagus nerve.
Acupuncture
- Specific acupuncture points, particularly on the ear, are believed to stimulate the vagus nerve and improve its function.
Gentle Exercise
- Low-intensity exercise like walking, swimming, or tai chi supports vagal tone and improves overall relaxation.
Visualisation and Gratitude Practices
- Imagining a relaxing or joyful experience can calm your nervous system. Gratitude journaling or reflecting on positive experiences enhances vagus nerve activity.
Regularly practising these activities can help improve vagal tone, leading to better stress management, digestion, and overall health. Consult a healthcare professional for tailored advice if you're exploring vagus nerve stimulation to address specific health concerns.
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Disclaimer: The information in this article is intended purely as information, not health advice. It is not intended to treat, diagnose, prevent, or cure, and one should always seek expert advice from their trusted health practitioner.
