Vagus nerve stimulation is something we should all be familiar with. It is the key to rest and relaxation. Inside this post, I teach you what your vagus nerve is, why it’s important and 5 free ways to stimulate it.
There’s nothing that puts fire in my bones quite like understanding how the body works together as one unit. As much as we like to break our body down into specific units and parts to understand the intricate workings better – we can’t argue that it’s not how each system works separately but how it works as a whole unit.
Even our emotions and thoughts are influencing the whole system and why I’m so passionate about bringing this area to light. Mostly because it doesn’t seem to get the attention it deserves.
To understand the system – from emotions to our hormones – we have to follow the workings of the central nervous system. Inside’s today podcast, I talk with nervous system excerpt Dr. Katinka van der Merwe founder of The Spero Clinic.
Dr. Katinka has done fantastic work in healing the central nervous system helping those who have no hope. She specifically works with patients with chronic pain syndrome, and the testimonials are amazing.
If you suffer from chronic pain or other conditions, check out The Spero Clinic to learn more if it could help you.
On today’s podcast, I talk with Dr. Katinka about the central nervous system, how it controls our bodies functioning, how and where blockages occur, and how we can prevent nervous system problems in our lives.
Inside the podcast, Dr. Katinka dives into vagus nerve stimulation and how this can impact the health of your body. So what is the vagus nerve? Let me explain and teach you at home-ways to stimulate the vagus nerve.
the vagus nerve
Some consider the vagus verve the body’s superhighway, carrying information between the brain and the internal organs and controlling the body’s response in times of relaxation.
The vagus nerve originates in the brain and branches out in multiple directions to the neck and torso, where it is responsible for actions such as carrying sensory information. By branching out throughout the body, the vagus nerve provides the primary control for the nervous systems parasympathetic division {rest and digest} and the sympathetic {fight or flight} response.
The vagus nerve also happens to be what many refer to as the “gut-brain-axis” signaling from the brain to the organs but also from the organs back to the brain.
stimulation of the vagus nerve
Stimulation of this nerve has been effective in the treatment and the reduction of numerous disease processes. Also, why there is a lot of thought that daily vagus nerve stimulation could induce the healing aspects of the parasympathetic response in the body.
Here are some amazing things we know about the vagus nerve:
- The vagus nerve prevents inflammation {1}
- It helps you make memories {2}
- The vagus nerve initiates your body’s relaxation response {3}
- It communicates between your gut {4}
- Vagus nerve stimulation has been found useful in the treatment of resistant anxiety-disorders such as; compulsive disorder, panic disorder, and post-traumatic stress disorder.
5 free ways to stimulate the vagus nerve
I didn’t even hit the iceberg describing the health benefits of the vagus nerve – but they are powerful. Even showing how vagus nerve stimulation can cure many disease processes. Which lead me to believe that vagus nerve stimulation, outside of expensive treatment options, could be a healthy practice to incorporate into your daily life.
Because health doesn’t have to cost money – here are five free ways to stimulate the vagus nerve.
1. Deep Breathing
Deep breathing can reduce anxiety and increase the parasympathetic system by activating the vagus nerve. Slowing down your breath rate signals to your body that life is more in control – remember stress increases your heart rate and subconsciously your breath rate.
TAKE ACTION:
Try the 4-8-7 method – breathing in air for a series of four counts, holding the air in for eight counts, and slowly releasing for a count of seven. Repeat this process 4-6 times in a row, a couple of times a day. The more you make it a rhythm of deep breathing, the more natural it will become.
2. Singing or Laughing
The vagus nerve is connected to your vocal cords and the muscles at the back of your throat. Therefore, using your vocal cords in positive ways – whether singing, laughing, or just communicating and stimulate your vagus nerve, increasing heart-rate variability and vagal tone.
TAKE ACTION:
It may seem silly, but blasting the radio and signing in your car on the way to or from work can boost your vagal tone. So can laughing with your friends and family. Finding more joy, using your voice, and taking time to sing daily can make a difference.
3. Cold Exposure
Splashing your face with cold water or taking a cold shower has been shown to activate the vagus nerve – helping your body move from continuous survival mode to thriving. Even more, they found that doing it regularly can lower your fight or flight response and increase natural parasympathetic pathways – which is our healing space.
TAKE ACTION:
Try finishing your next shower with a least 30 minutes of cold water, then work your way up to longer periods. Or simply stick your face under a sink with cold water before you get ready in the mornings or when you feel stress rising at work.
4. Prayer + Meditation
Prayer and meditation are the best relaxation techniques we have. Getting outside of our heads and our troubles, allowing us to see life differently. Research shows that meditation increases vagal tone and positive emotions, promoting feelings of goodwill toward yourself. Again, decreasing fight-or-flight activity, therefore, increasing your rest and digest phase.
TAKE ACTION:
Incorporating a daily practice of prayer and meditation can completely change the way your brain is wired. It takes discipline, but it is worth the reward. Try adding five minutes of prayer to your day, working yourself upwards of 20 minutes.
5. Massage
Vagus nerve stimulation happens through movement – I’m not adding exercise to the list, but it also makes a difference. Stimulating the vagus nerve through massaging different areas of your body have been shown to increase vagal tone, which means an increase in relaxation signals in your body.
TAKE ACTION:
Two great places to stimulate the vagus nerve are your feet and carotid sinus, which is an area near the right side of your throat. Try massaging your feet before you head to bed at night or stimulating your face and neck with a light-touch massage.
you don’t have to be controlled by your body
What’s fascinating about this information is that it shows you don’t have to be controlled by your body and mind. You have the choice and the power to tell them what to do. But you have to work with your body and mind lovingly and respectfully for that to go in your favor.
By stimulating the vagus nerve, you are telling your body it’s okay to relax and de-stress, which leads to long-term improvements in your mood and wellbeing.
These are worth the daily practice.
Small changes but with a lasting reward!
resources
- Learn more about Dr. Katinka
- See testimonials from Spero Clinic
- Book: Dynamic Health
- Book: Excuse Me Your Life is Waiting
- What is fascia, and what does it have to do with your health?
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