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Vagus Nerve Exercises

The vagus nerve connects the brain to the body and its primary function is to activate our parasympathetic nervous system (PNS), or as we call it, the “rest and digest” part of our nervous system. Keeping the vagal nerve tonified and active can help stabilize our mood, give relief from anxiety and depression, as well as improve our digestive health. Below are exercises that will activate your vagus nerve, recommended to do at least 1 from each list 2x/day

Physical vagus nerve exercises​

These activities all center around one thing: physically activating the vagus nerve along its path from the head through the chest and GI.
 

  • Gargling: Gargle with water in the morning and evening when you brush your teeth. Aim for 30 seconds to one minute.

  • Singing: Doesn’t matter if you can carry a tune (or make dogs howl with your pitch), turn on your favorite song and belt it out.

  • Om-ing: Yes, the same om associated with yoga practice . Sitting in a quiet space, chant a long “om.” You should feel a vibration around the ears, which will connect to the vagus nerve. A study in The International Journal of Yoga found that chanting ‘om’ was helpful in deactivating certain parts of the limbic system in the brain involved in stress and emotional responses, such as the amygdala.

  • Laughing: Watch a funny TV show or movie. Get together with friends often, go to comedy shows when you can. It all helps!

  • Splashing cold water on your face: this doesn’t work on the vocal cord, but increases parasympathetic tone.

  • Deep breathing: 15min, 2x/day. Can incorporate into meditations (below)

    • The 1:2 method: Inhale for ½ the time as you exhale. So 5 seconds in…10 seconds out. Usually in the nose and out the mouth, but do what’s comfortable

    • Box Breath is one breathing exercise that is easy to remember. (Also called a square breath.) Inhale for a count of 4, hold for a count of 4, exhale for a count of 4, hold for a count of 4. Repeat as many times as you need.

  • Stanley Rosenburg eye exercise: Try this to help with sleep!

    • With your hands clasped behind your head, gently look to the right as far as you can while keeping your head in a neutral position (straight). Wait for a natural sigh, yawn, swallow or sense of relaxation

    • If this occurs, return eyes to midline - if not- return to midline after 60 seconds

    • Do the same for the left side.

    • You can try this lying down first and work up to seated position to use more regularly during the day. Try this exercise before bed to assist with sleep or if you wake up in the middle of the night.

  • Direct electrical stimulation:

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Psychological vagus nerve exercises

Getting the vagus nerve moving isn’t the only way to stimulate the vagus nerve though—your thoughts and feelings can activate it, too. Eliciting an emotional response can be supportive to the vagus nerve and calm the parasympathetic nervous system.
 

  • Gratitude journaling: Sit down before bed or when you wake up and write down three things you’re grateful for, whether they’re big or small.

  • Meditating: Meditating can take many forms and does not have to be long and drawn out, but “contemplative practices,” such as meditation and yoga, have been found to bring calm, in part, by activating the vagus nerve, according to research . Spend five minutes on an app like Headspace, Calm, or Insight Timer for short guided meditations.

  • Exposing yourself to things that are beautiful, such as a sunset, spending time in nature , looking at pretty pictures, or playing with your pets: Anything that brings forth positive emotions—and this is different for everyone—increase vagal tone, and has been found to be a contributor to good physical health,

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