The vagus nerve runs from the brain to the gut, and is one of the most important nerves in the body. The vagus nerve plays a crucial role in the parasympathetic nervous system and helps counterbalance the sympathetic nervous system. The vagus nerve is also responsible for regulating heart rate, controlling digestion, managing inflammation, respiratory control, modulating stress responses, and mood regulation. The vagus nerve also functions as a communicator between the brain and the body, helping to create a mind-body connection.
The vagus nerve can be activated and toned in several ways. When activated or toned, it helps the body switch more easily from a stress response (fight or flight) to a state of calm (rest and digest). This is essential for managing stress, reducing inflammation, improving digestion, and promoting better mental and emotional well-being.
Activating and toning the vagus nerve can be beneficial in improving the parasympathetic nervous system. Here are some specific practiced to activate the parasympathetic nervous system and tone the vagus nerve.
1. Deep Diaphragmatic Breathing: breathe deeply into you diaphragm feeling your belly rise with the inhale and deflate with the exhale.
2. Gargling water: gargle water for a minute or two to access the vagus nerve in the back of your throat.
3. Cold exposure: splash cold water on your face, take a cold shower, or place an ice pack on your chest.
4. Yoga: gentle and deliberate physical movement with controlled breathing can engage the parasympathetic nervous system.
5. Singing: singing activates the muscles in the back of the throat by the vagus nerve, similar to laughing as well.
6. Body scanning: sitting or lying down, slowly direct your attention to each part of your body starting at your toes moving up to your head.
7. Use senses to orient to your environment: notice what you see, feel, hear, smell, and taste around you.
8. Shaking: standing shoulder width apart, let your body shake and bouncy lightly from the knees up. Allow your arms, legs, and torso move in an intuitive, free-flowing manner.
9. Meditation: practicing mindful meditation promotes calmness and engages the parasympathetic nervous system.
10. Self-hug or butterfly hug: cross arms over chest, either gently squeezing your shoulder, or bilateral tap on opposite shoulders.
11. Lay with legs up the wall: lie on your back and place your legs up the wall at a 90-degree angle. This pose engages the parasympathetic nervous system.
12. Social Connection: spend time with others who make you feel safe. Feeling safe and connected to others stimulates the vagus nerve.
Try adding these practices into your daily and weekly routine to strengthen vagal tone and improve your parasympathetic nervous system to support better mental health and well-being.
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