5 Ways to Stimulate Your Vagus Nerve
The vagus nerve is the longest nerve in the body and plays a crucial role in regulating many of our internal bodily functions. Stimulating the vagus nerve has been shown to have numerous health benefits, including reducing inflammation, improving digestion, and promoting relaxation. In this blog post, we will explore five methods of stimulating the vagus nerve and their associated health benefits.
Deep Breathing
Deep breathing is one of the easiest ways to stimulate the vagus nerve. By taking slow, deep breaths, we increase the amount of oxygen in the body, which in turn activates the vagus nerve. This can help promote relaxation and reduce stress.
One study published in the journal BMC Complementary and Alternative Medicine found that deep breathing exercises improved heart rate variability, which is an indicator of vagal tone, in healthy adults. Another study published in the Journal of Psychiatric Research found that deep breathing exercises reduced symptoms of anxiety and depression in patients.
Meditation
Meditation is another effective way to stimulate the vagus nerve. When we meditate, we focus our attention on our breath, which can help activate the vagus nerve and promote relaxation. Meditation has also been shown to reduce stress and anxiety, which can have a positive impact on overall health.
One study published in the journal Frontiers in Human Neuroscience found that meditation increased heart rate variability, which is an indicator of vagal tone, in healthy adults. Another study published in the Journal of Alternative and Complementary Medicine found that meditation reduced symptoms of anxiety and depression in patients with generalized anxiety disorder.
Exercise
Exercise is not only good for our physical health, but it can also stimulate the vagus nerve. Aerobic exercise, such as running or cycling, has been shown to increase vagal tone and improve heart rate variability.
One study published in the journal Psychosomatic Medicine found that regular exercise increased heart rate variability and reduced inflammation in healthy adults. Another study published in the Journal of Sports Sciences found that aerobic exercise improved vagal tone in athletes.
Cold Exposure
Cold exposure, such as taking a cold shower or swimming in cold water, can also stimulate the vagus nerve. Cold exposure activates the body's "fight or flight" response, which in turn activates the vagus nerve and promotes relaxation.
One study published in the journal Frontiers in Physiology found that cold exposure increased heart rate variability and reduced inflammation in healthy adults. Another study published in the Journal of Clinical Investigation found that cold exposure improved insulin sensitivity in patients with type 2 diabetes.
Massage
Massage is a great way to stimulate the vagus nerve and promote relaxation. Massage has been shown to reduce stress and anxiety, improve digestion, and promote overall well-being.
One study published in the Journal of Alternative and Complementary Medicine found that massage increased vagal activity and reduced symptoms of anxiety and depression in patients with major depressive disorder. Another study published in the International Journal of Neuroscience found that massage improved heart rate variability in healthy adults.
In conclusion, there are many methods of stimulating the vagus nerve, each with its own unique health benefits. With the soft flow practice, we include 3 important tools that help us activate our vagus nerve, breathwork, movement, and meditation which have an effect on our overall health and well-being.
Sources:
Jerath, R., et al. (2015). Physiology of long pranayamic breathing: Neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system. Medical Hypotheses, 84(2), 146–151. https://doi.org/10.1016/j.mehy.2014.12.006
Tang, Y.-Y., et al. (2007). Short-term meditation training improves attention and self-regulation. Proceedings of the National Academy of Sciences
