Vagus Nerve 101: The path to better health

The vagus nerve is one of the longest and most important nerves in the body and helps control a number of crucial functions. It connects your brain to your gut, and can affect everything from your mood and stress levels to your digestion, heart rate and immune response.

It may also play a major role in inflammation and various chronic diseases if not working properly.

The vagus works to relax all the organs it touches on its way down from the brain. So, if we find ways to stimulate our vagus, it can relax us consciously, how amazing is that?!

SOME WAYS TO STIMULATE AND CALM THE VAGUS NERVE

Belly breathing

Deep and slow breathing has been shown to stimulate the vagus nerve, improve heart rate and induce a sense of calmness.

Exercise

Adding in rhythmic slow breathing while doing mindful exercises may enhance the

effect even more; Interval training also highly beneficial

Hum, gargle, sing or laugh

The vagus nerve works with the muscles at the back of your throat. Doing these on a regular basis, will also improve your heart rate. Singing in unison, like in a choir, can have an even greater effect.

Look at peaceful scenery

The brain automatically senses calm and relaxes, whether it's a photo or real scenery.

Meditation

This can also increase vagal tone and positive emotions. It increases energy and relieves stress, among other things, therefore signalling to the brain that there is no need for a fight-or-flight response.

Cold water therapy

Cold water stimulates the vagus nerve. You can start by turning the temperature down at the end of your shower, splashing your face with cold water or running cold water over your wrists.

Socialising

Positive social relationships help release hormones to calm your nervous system.

Your vagus nerve affects your mental and physical health in a variety of ways. By stimulating your vagus nerve, it may help with the following:

• Boosting your mood.

• Regulating your emotions.

• Reducing elevated blood pressure.

• Lowering your heart rate.

• Reducing inflammation.

• Treating migraines and cluster headaches.