The vagus nerve, also known as cranial nerve X, is a crucial part of the parasympathetic nervous system. It’s responsible for a wide range of vital automatic functions, including the regulation of your heart rate, digestion, and breathing. The nerve also transmits signals between your brain and major organs like the heart, lungs, stomach, liver, kidneys, and intestines. Additionally, it plays a role in swallowing, speaking, and the gag reflex.
Stimulating the vagus nerve is a way to calm your nervous system and reduce stress. Here are some natural and simple methods to activate it:
Natural Ways to Stimulate the Vagus Nerve
- Deep, slow breathing: Inhale through your nose for four seconds and then exhale through your mouth for six to eight seconds. This technique helps to activate your parasympathetic system.
- Singing, humming, or low chanting: The vibrations in your throat from these actions stimulate the vagus nerve.
- Cold exposure: Splashing cold water on your face or placing a cold towel on your neck can activate the vagal reflex.
- Meditation and mindfulness: Focusing on the present can reduce your body’s “fight-or-flight” response and enhance your “rest-and-digest” response.
- Gentle massage: Massaging the area on your neck or behind your ears, where branches of the vagus nerve are located, can stimulate it.
- Moderate exercise: Activities like light walks or yoga can help regulate vagal tone over time.
- Safe social connection: Talking with someone who makes you feel calm also activates the vagus nerve.
Daily Routine to Stimulate the Vagus Nerve
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