Activating Your Vagus Nerve: A Guide To Daily Activities For Improved Mind-Body Health

The vagus nerve, which starts in the brainstem and runs through the neck, chest, and abdomen, is the longest and most complex nerve in the body. It controls heart rate, digestion, respiration, and immunity. The vagus nerve controls the parasympathetic nervous system, which controls the body's "rest and digest" response, as well as brain-gut communication. Vagus nerve dysfunction can cause gastroparesis, arrhythmias, and anxiety disorders.

Stimulating the vagus nerve can have a positive impact on overall well-being. Here are some daily activities that can help stimulate your vagus nerve:

Deep breathing exercises

Slow, deep breaths can activate the vagus nerve and help induce a relaxation response. Practice diaphragmatic breathing by taking slow breaths in through your nose, allowing your belly to rise, and exhaling slowly through your mouth. Breathe deeply for 5-7 seconds, and then exhale for 5-7 seconds. Repeat this cycle for several minutes.

Cold exposure

Brief exposure to cold can activate the vagus nerve. Consider taking a cold shower or splashing cold water on your face regularly. You can also try immersing your face in a bowl of cold water for a few seconds. Drinking cold water or putting a cold pack on your face or neck can also stimulate the vagus nerve.

Singing, chanting or humming

Activities that involve using your vocal cords, like singing, chanting, or humming, can help stimulate the vagus nerve, as they involve controlled breathing and vocalisation. Sing along to your favourite songs or try vocal exercises like chanting mantras.

Yoga

Engaging in yoga poses that involve deep stretching and controlled breathing can activate the vagus nerve and promote relaxation. Poses and sequences such as the fish pose (Matsyasana) or the cat-cow pose (Marjaryasana-Bitilasana), can activate the vagus nerve. Practicing yoga poses that involve deep breathing, such as pranayama, can also stimulate the vagus nerve.

Meditation

Meditation and mindfulness practises have been shown to improve vagus nerve function. Focus on deep, slow breaths while practicing mindfulness or guided meditation techniques.

"By nurturing our vagus nerve, we can unlock the body's innate ability to heal itself." - Dr. Eva Detko

Exercise

Regular physical activity, such as running, swimming, cycling, aerobic exercises, or strength training, can indirectly stimulate the vagus nerve by promoting overall well-being and relaxation. Try to get at least 30 minutes of exercise most days of the week by engaging in activities that you enjoy.

Massage

Gentle massages, particularly around the neck, face, and ears, can stimulate the vagus nerve, promoting relaxation and improved digestion. Also, consider self-massage techniques or seek professional massage therapy.

Laughter

Genuine laughter has been shown to increase vagus nerve activity, reducing stress and promoting relaxation. Engage in activities that make you laugh, such as watching a funny video, spending time with loved ones, or practicing laughter yoga.

Mindful eating

Paying attention to your mealtime experience and chewing your food slowly and thoroughly can stimulate the vagus nerve and support healthy digestion.

Practicing gratitude

Cultivating a sense of gratitude and expressing it regularly can positively affect your overall well-being, indirectly stimulating the vagus nerve.

Vagus nerve stimulation has also been linked to improved immune function, better sleep, and reduced symptoms of chronic pain. Some studies have even suggested that vagus nerve stimulation may have a role in treating conditions such as Alzheimer's disease and Parkinson's disease. Try to incorporate these activities into your daily routine and observe how they positively impact your mind-body health over time.