We all have a chill switch. It’s called the vagus nerve. Yes, we have the power to stimulate our vagus nerve. Health coach Erin D’Elia Assenza states, “The vagus nerve connects the brain to the body, and its primary function is to activate our parasympathetic nervous system.” There are two branches of the nervous system, the parasympathetic nervous system, ‘rest and digest’, and sympathetic nervous system, or ‘fight and flight.’
The vagus nerve runs from the brainstem through the neck and down to our abdomen. Its main function is to regulate digestion, and our heart and breathing rate. When it’s activated, it will sooth our physiological stress response, allowing a feeling of calm to wash over us.
The Benefits of Vagus Nerve Stimulation
Consider what happens when our sympathetic nervous system is keyed up — maybe we’re stuck in traffic, just received a nasty email, feeling overwhelmed at our job, or had a fight with our partner or a friend. “When we’re in fight-or-flight mode, the job of the sympathetic nervous system is to promote survival. In the face of threat, our body wants to make sure we can run for our lives: our heart rate increases, pupils dilate, and other systems we don’t need at the moment are downregulated. Meaning digestion, immune, and reproductive systems slow,” says D’Elia Assenza. When we engage in exercises that tell our brain and body that all is well, we not only enter into a better headspace, but our physical health benefits, too.
Physical Vagus Nerve Exercises
- Gargling. Gargle with water in the morning and evening when we brush our teeth. Minimum 30 seconds to one minute.
- Singing. Doesn’t matter if we can carry a tune, just turn on up our favorite song and belt it out.
- Om-ing. Sitting in a quiet space, chant a long “om.” We should feel a vibration around the ears, which will connect to the vagus nerve.
- Laughing. Watching a funny TV show or movie and actually laughing out loud. Getting together with a friend/s who we always get bellyaches laughing with.
- Humming. Since the vagus nerve is connected to the vocal cords, humming mechanically stimulates it. Hum a song.
- Speaking. Speaking is helpful for vagal tone, due to the connection to the vocal cords.
- Washing Our Face with Cold Water. Cold water on our face stimulates the vagus nerve. As does drinking ice water.
- Gentle Yoga. It’s total chill-out time. Hot yoga will not work the same way.
Psychological Vagus Nerve Exercises
- Gratitude Journaling. Before we go to bed or when we wake up, write down three things we’re grateful for, whether they’re big or small. Do this daily, weekly, or whatever feels right to help activate our parasympathetic nervous system.
- Deep Breathing. The Box Breath is one breathing exercise that D’Elia Assenza likes. Inhale for a count of four, hold for a count of four, exhale for a count of four, hold for a count of four. Repeat as many times as needed. Or whatever form of deep breathing exercises we know how to do.
- Meditating. Meditating can take many forms and does not have to be long. ‘Contemplative practices’ such as meditation and yoga, have been found to bring calm, in part, by activating the vagus nerve.
- Expose Ourselves to Nature, Pets, and Beautiful Things. Anything that brings forth positive emotions. Furry animals, babies, art, sunsets … the list goes on based on our own idea of awe.
Who would have thought something so beneficial to us could actually be so simple. No special equipment needed. So come on and join me in flipping the chill switch to vagus nerve health.
