Our world is fast-paced, stress-filled, and ever-changing — of course we’re searching for simple ways to feel calmer, balanced, and better connected to our bodies.
In the world of holistic wellness, the is gaining well-deserved attention. The longest cranial nerve in our bodies, known as the “brain-gut connection,” the vagus nerve can help us achieve the relaxation and calmness we desire. But is there a way to promote vagus nerve health naturally, without medication or medical treatments?
Learn the job of the vagus nerve and 8 simple changes you can incorporate into your daily routine to naturally benefit your mental and physical wellness.
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The vagus nerve is the main nerve in the and the main signaling pathway between the brain and the gut, also known as the “” division of the . It plays a role in activating your body’s relaxation response, reaching many organs from the brain through the neck, chest, and abdomen. The :
The continual balance of and parasympathetic signal activity exerted by the vagus nerve is called . When vagal tone is healthy, parasympathetic signals are dominant; but when you are under stress, sympathetic signals dominate in the - this is normal and helpful when faced with a short-term emergency. But can occur when your body is , such as diabetes, viral infections, surgery, or prolonged stressful life situations. During vagus nerve dysfunction, vagal tone is dominated by sympathetic signals, which can disrupt healthy brain, heart, lung, and digestive functions.
Of course, when you have an infection, surgery, or a critical illness such as diabetes, seek your doctor’s advice before trying our suggestions below. But if it’s your lifestyle that is distressing you, read on to learn some of the ways you can encourage your vagus nerve to activate parasympathetic balance by upgrading your self-care routine.
Body & Brain Yoga Tai Chi classes promote relaxation and can give you a welcome break from a stressful life. With lots of options for guided , , and , we can help you encourage your parasympathetic nervous system toward the “rest and digest” response you need.
The influences your breathing, digestive function, heart functions, and your mood as well. When your vagal tone is healthy, your body can rest and relax faster after stress.
Help your vagus nerve stay in a healthy balance with these eight simple lifestyle changes:
One of the most effective ways to manage stress and encourage parasympathetic responses in our vagus nerve is . has shown that rhythmic deep breathing practices offer therapeutic benefits for reducing stress and building stress resilience.
Feel the calming effect of this Body & Brain deep breathing exercise:
Your gut is complex and contains more than 100 million microorganisms including 1000 species of bacteria, according to expert gastroenterology researcher Dr. Emeran Mayer, M.D., author of the . Collectively, they are called microbiota and comprise our human microbiome, which . A healthy balance of good bacteria in the gut is vital for brain health.
One way to encourage a healthy microbiome is to add foods to your diet. Prebiotic foods include grains and many vegetables, which provide indigestible fiber that the beneficial microbiota need. Probiotic fermented foods such as yoghurt, kefir, sauerkraut or kimchi contain friendly bacteria, so you can support your gut health by adding them to your diet.
Some has found that probiotics may help boost mood and cognitive function while lowering stress and anxiety. However, keep in mind that to survive, so be sure to eat fibrous prebiotic foods.
Vagus nerve stimulation can be achieved through various exercises, including:
helps your parasympathetic nervous system reduce stress responses by releasing endorphins (the “feel-good hormones”) in your brain which are responsible for boosting your mood. Finding a form of exercise you can do is a great way to achieve the stress-reducing benefits.
— humming, singing, or gargling — have been shown to stimulate the vagus nerve by activating muscles that result in an increase in heart rate variability and improved vagal tone. When you hum, sing, gargle, etc., your throat muscles linked to your vagus nerve are activated.
In Body & Brain classes, instructors often guide students to vocalize during particular exercises ~ so feel free to use your voice! You will also find other forms of vibration to try, including , , and . Vocalizations are often combined with these exercises.
Check out this short body tapping routine, give it a try, and notice how you feel when you finish, compared to when you started:
You might head for a massage simply because they feel so good, but part of the reason they can be so relaxing is that they can result in vagus nerve stimulation. has shown that massaging the head and neck area can stimulate vagal sensory neurons and activate the parasympathetic nervous system’s rest and digest mode.
Similar to massage is reflexology. Another found that a reflexology foot massage may lead to further relaxation, also improving vagal tone. You could also ask a Body & Brain instructor how to do a simple self-acupressure foot massage on your own.
You can also give yourself an acupressure massage with a Wooden Pillow. It’s easy to learn this traditional Korean self-massage technique, good for relieving tension from many parts of your body. You can online, and ask about Wooden Pillow classes at your .
Have you heard of this? Belly Button self-healing is an acupressure technique that you can easily learn on your own. You can learn to do it with your thumbs or fingers, but an easier and less tiring way to do it is with an ergonomic acupressure tool, called the . The wand comes with the book , by Body & Brain founder Ilchi Lee. The book explains how this kind of self-acupressure can activate your vagus nerve and parasympathetic nervous system.
Watch this video to practice with a Body & Brain instructor online:
Meditation can be an excellent addition to your self-care routine: it can provide healthy , it’s , and research has shown that it’s .
Learning meditation doesn’t have to be difficult. A simple form of meditation called jigam is often used in Body & Brain Yoga Tai Chi classes. Watch this video to find out how it’s done, then try it yourself:
It might take a little practice before you get the sense of energy in your palms, but once you do, you may find it’s very effective in calming thoughts and emotions.
Laughter has a powerful effect on your health — not only does it cheer you up, but it stimulates blood flow, can relieve stress, and release tension. The of laughter can include:
Just like the other new self-care habits you might begin to include in your daily routine, make it a habit to have a good time with friends. It’s not only going to be fun, but it’s .
In summary, your vagus nerve and parasympathetic nervous system are important for reducing the impacts of stress, for improving your mood, and for your overall sense of well-being. Body & Brain Yoga Tai Chi instructors are ready to help you release stress and feel relaxed and refreshed.
Look for these classes to try at your :
As a leader in holistic fitness, energy healing, and mind-body practices in the United States, we combine traditional Korean healing philosophies and Qi energy training with insights from modern neuroscience to optimize brain function and enhance its connection with the body. Explore our training methods, incorporating stretching, breathing, meditation, and more, to help you upgrade your self-care and achieve your wellness goals.
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The content in this blog should not be used in place of direct medical advice/treatment and is solely for informational purposes.