What is the vagus nerve?
The Vagus nerve is the longest nerve responsible for the regulation of many internal organ functions. One of the main functions of the vagus nerve is to control the parasympathetic nervous system. The parasympathetic system is responsible for “rest and digest” functions counterpoint to a sympathetic system which is responsible for “fight or flight” response.
Let’s make it simple, in our stressful lives we are most of the time in a “fight or flight” state because of stress, to be healthy we should know how to make our “rest and digest” functions working well to handle this situation.
What to do to strengthen the vagus nerve? Stimulate.
Simple methods to stimulate vagus nerve
Meditation – One study found that meditation stimulates the vagus nerve. In addition, singing OM was found to increase vagal tone while reducing activity in the brain’s anxiety center called the amygdala.
Slowly deeply breathing, Coherent breathing – try 5-6 breaths for a minute – inhale 4 seconds exhale 6 seconds, or inhale 5 seconds exhale 5 seconds. You can find apps for your phone which will help with that, for example, Breath Ball. Also, you can search videos on Youtube – just type in the search box “Coherent Breathing”
Probiotics – Lactobacillus Rhamnosus – your enteric nervous system are connected with the brain through the vagus nerve, there are researches, that proves, some strains can help with the stress response. You can have problems with your gut health after antibiotics, eating a lot of fast foods, drink alcohol, smoking cigarettes, and other unhealthy factors.
Massage – Foot reflexology can increase vagal modulation and lower blood pressure, also there are some massage techniques that you can do yourself at home: a neck massage along the carotid sinus (right side of your throat) or ear massage – look at Youtube to find the correct spots.
Yoga – Studies have shown that practicing yoga for 12 weeks is associated with an improvement in mood and an anxiety reduction, compared to a control group that only walked.
Humming, chanting, singing – the vagus nerve is connected to your vocal cords, so making sounds creates vibrations that stimulate the nerve. You should start singing in the shower!
Cold exposure – another way to stimulate your vagus nerve is taking a cold shower or splashing cold water on your face. There is also a man called “Iceman” – Wim Hof, you should find more info about him to find that cold exposure is a good thing for your health.
Omega 3 – consume more Omega 3 fatty acids, they can be found in fish oil, remember to choose only high-quality fish and supplements.
Excercise – regular brisk walking training could help your vagus nerve and could improve the parasympathetic/sympathetic balance. If walking is boring for you choose another cardio activity. Remember – don’t overtrain.
Research sources:
Meditation, Breathing, Yoga: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6189422/
Probiotics: https://pubmed.ncbi.nlm.nih.gov/21876150/ , https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5808284/
Massage: http://www.ncbi.nlm.nih.gov/pubmed/22314629
Yoga: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3111147/
Cold exposure: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6334714/
Omega 3: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3217222/
Exercises: https://www.sciencedirect.com/science/article/pii/S1877065716302135
