8 Best Vagus Nerve Exercises

What is a Vagus Nerve Exercise?

Didn’t you know that you genuinely carry a relaxed button in your back pocket? The vagus nerve is the name of it. (And it is true that vagus nerve stimulation exists.) The main job of the vagus nerve, which links the brain and body, is to trigger the parasympathetic nervous system (PNS). The PNS, or “rest and digest,” and the sympathetic nervous system (SNS), or “fight and flight,” are the two branches that make up the nervous system.

Naturally, the vagus nerve does not actually reside in your back pocket; rather, it travels from the brain via the neck and into your abdomen. Its primary job is to control heart rate, breathing rate, and digestion. When it becomes active, it will reduce your body’s natural stress response and give you a wave of calm. The beneficial change, then? You can engage in particular exercises to stimulate your vagus nerve.

When the Vagus Nerve should be stimulated?

It is not an activity where stress can be avoided. Since stress is a common occurrence, your well-being primarily depends on how you respond to it. Therefore, you may use vagus nerve stimulation as a technique whenever you need to relax.
when you are under a lot of stress or worry, it’s a great idea to activate your vagus nerve.

When something seems out of your control, you can use these exercises to help you feel in control.
You can also improve your ability to withstand stress by engaging in regular vagus nerve exercises.

Even when we don’t feel worried, I think we must prioritize our stress every day. It plays such a big role in maintaining good health.

Advantages Of Vagus Nerve Stimulation

Think about what occurs to your sympathetic nervous system when it’s triggered. It could be from being in traffic, getting a mean email, feeling overworked at work, or getting into a quarrel with a friend or partner.

Therefore, your body wants to ensure that you can flee for your life in the event of a threat: Your pupils enlarge, your heart rate rises, and other systems that you don’t need right now are downregulated. implying that the immunological, reproductive, and digestive systems are poor”.

You may improve your physical and mental well-being by using exercises that communicate to your body and brain that everything is well.

One channel that transmits information from the gut microbiota to the brain, for instance, is the vagus nerve, according to a 2018 research published in Frontiers in Neuroscience. The scientists note that stress suppresses the vagus nerve and may cause inflammation, which may be connected to gastrointestinal illnesses like irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD).

Essentially, the gut-brain axis, which influences mood and has been linked to the onset of anxiety and depression, is greatly influenced by the vagus nerve. Vagus nerve stimulation has been mentioned as a potential adjunctive treatment for treatment-resistant depression and post-traumatic stress Disorder in another study that was published in the same publication. (Undoubtedly, these exercises are not meant to replace the suggested course of treatment from your doctors).

Should you try Vagus Nerve exercises?

The vagus nerve can be stimulated in an endless number of ways that are enjoyable, relaxing, or mix well with your daily routine. “You have a lengthy list of options. You are free to select the activities that you enjoy and find fulfilling rather than having to complete them all.

we divide them into two groups, encouraging clients to use them as an arsenal: physical and emotional vagus nerve stimulators. You can select the ones that speak to you at that particular moment or those you actually need. Try to complete the following five-minute vagus nerve exercises every day.

How to stimulate the vagus nerve

Physical vagus nerve exercises are as follows

The manipulation of the vocal cord is the main focus of all of these activities.

Gargling

When brushing your teeth in the morning and evening, gargle with water. Aim for between thirty and sixty seconds.

Singing

Play your best song and belt it out—it doesn’t matter if you can carry a tune or make animals howl with your voice.

Om-ing

Yes, the same Om that’s connected to doing yoga. Chant a long “om” when seated in a peaceful area. The vagus nerve will be stimulated, and you should experience a vibration in the area around your ears. Chanting the mantra “om” can help suppress specific limbic system brain regions, such as the amygdala, that are involved in stress and emotional reactions, according to a study published in the International Journal of Yoga.

Laughing

Laugh out loud when you see a humorous TV show or movie. Alternatively, get together to have an especially good laugh with that person who makes you laugh a lot.

Psychological vagus nerve exercises are as follows

However, there are other ways to activate the vagus nerve besides movement; your thoughts and feelings can also cause it to fire.

Gratitude Journaling

Whether it’s something huge like your family or something tiny like that nourishing oat milk latte this morning, take a moment to sit down before bed or As soon as you wake up, list of things for which you are thankful.. To assist in activating the PNS, repeat this at a tempo that seems comfortable for you, whether it be daily, weekly, or both.

Deep breathing

One breathing technique that you enjoy is the box breath. (Often known as a square breath.) Four counts are made by inhaling, four counts are held, four counts are breathed out and four counts are held. As many times as necessary, repeat. Your body is tricked into believing that you cannot possibly be fleeing for your life if you are breathing this slowly when you breathe deeply.

Meditating

Though there are many different ways to meditate and it doesn’t have to be lengthy, research has shown that “meditative practices” like yoga and meditation can help people feel calmer by stimulating their vagus nerves. Use a five-minute meditation guide app, such as Headspace, Calm, or Mindfulness Timer.

Nature

Breathing in the beauty around you, whether it’s from a sunset, time spent in nature, lovely photos, or playing with your pets: Positive emotions, which vary from person to person, have been shown to raise the tone of the vagus and have been linked to better physical health, according to a randomized controlled study published in Psychological Science.

How do Vagus nerve exercises help?

You prosper as an ancient body in a world that is becoming more and more unique.

The connections between more recently developed problem-solving brain regions (the neocortex) and ancient emotional structures (such as the amygdala) result in the rich and complicated emotional lives that humans lead.

Even if the neo-cortex can explain away the accumulated consequences of stress, the body is nonetheless affected by it. The neurological system is severely impacted by even commonplace stressors, which can result in profound imbalances that make it difficult for us to unwind, concentrate, sleep, or function at our best.
Empathizing with your body by telling it “you’re safe” or “you’ve got this” is one of the most powerful methods to support oneself.

Conclusion

Singing, breathing exercises, meditation, and other basic techniques can all help you have direct communication with your nervous system. You don’t have to wait for the outside world to improve in order to feel better because these tools enable you to alter your state in a matter of minutes. You can bring the most sensible and productive version of yourself to whatever you do with the help of this fundamental type of safety.

FAQ

References

• Vagus Nerve Stimulation How-To (And 8 Exercises to Try). (n.d.). Parsley Health. https://www.parsleyhealth.com/blog/how-to-stimulate-vagus-nerve-exercises/
• K. (2023, June 25). 6 Vagus Nerve Exercises to Boost Your Well-being – Free Online Yoga Video. YogaUOnline. https://yogauonline.com/yoga-practice-teaching-tips/yoga-practice-tips/6-ways-to-stimulate-your-vagus-nerve-with-yoga-and-breathing/