Vagus Nerve Daily Exercises to Rewire Your Brain
The vagus nerve is the longest cranial nerve in the body, connecting the brain to many important organs including the heart, lungs, and gut.
Research shows that stimulating the vagus nerve through exercises can have tremendous benefits for mental and physical health by activating the parasympathetic nervous system and reducing inflammation.
Practicing vagus nerve stimulation exercises is an easy and effective way to “rewire” your brain and body to be calmer, healthier, and more resilient to stress.
In this blog post, we are going to share easy daily exercises for Vagus Nerve stimulation and a healthy lifestyle.
Vagus Nerve Daily Exercises
1. Deep Breathing
One of the most effective ways to stimulate the vagus nerve is by controlling your breathing. Deep, diaphragmatic breathing activates the vagus nerve which signals the body to switch to rest-and-digest mode instead of fight-or-flight. Try taking 10 deep breaths per day, focusing on breathing from your belly instead of your chest. As you exhale, hum or chant “om” which creates a vibration that further stimulates your vagus nerve.
2. Neck Stretches and Massages
You can also stimulate the vagus nerve through neck stretches and massages. Gently turn your head from side to side stretching your neck while being careful not to overstretch. Use your fingers to lightly massage the sides of your neck near the carotid artery. Singing, gargling, chanting, and laughing are also effective ways to stimulate the vagus nerve through vibrations in the throat and vocal cords.
3. Cold showers
Taking a cold shower is an invigorating way to stimulate the vagus nerve first thing in the morning. The cold water triggers the mammalian diving reflex which activates the parasympathetic nervous system and vagus nerve activity. Start with 30-60 seconds of cold water exposure on your torso, back of the neck, and face.
Breathe deeply as the cold water pours over you. Gradually increase the time as you get accustomed. The benefits of cold showers include reduced stress, lower heart rate and blood pressure, and increased alertness.
4. Yawning
Believe it or not, yawning is an easy way to stimulate your vagus nerve throughout the day. Yawning stretches the muscles of the throat and jaw which activate the vagus nerve. Try incorporating some big, deep yawns as part of your daily vagus nerve exercise routine. This helps relax the body, ease anxiety, and promote deeper breathing.
5. Singing
Adding singing to your daily schedule is a fun and effective vagus nerve-stimulating activity. Singing requires controlled breathing from the diaphragm. It also creates vibrations in the throat that activate the vagus nerve via the vocal cords. Sing your favorite songs or chant tones like “Om”. Feel the vibrations move through your neck and throat as you make music.
6. Probiotics
Your gut health and vagus nerve are closely linked through the gut-brain axis. Eating probiotic foods helps promote healthy gut bacteria which activates the vagus nerve. Try adding yogurt, kefir, sauerkraut, kimchi, and other probiotics to your meals. You can also take a daily probiotic supplement, especially if you are on antibiotics which can deplete gut bacteria.
Incorporating these simple, daily vagus nerve-stimulating exercises into your routine will allow you to tap into your body’s relaxation response. Reduce inflammation, stress, and anxiety while boosting mood, digestion, immunity, and overall health.
Tips for Getting the Most Out of Vagus Nerve Exercises
Do the exercises regularly
The key to stimulating the vagus nerve is consistency. Try to incorporate vagus nerve exercises into your daily routine. Set aside time each day to practice deep breathing, cold exposure, humming, yoga or whatever method you find most enjoyable. Regular stimulation will increase vagal tone and allow you to reap the benefits.
Find an exercise that you enjoy
There are many different ways to stimulate your vagus nerve. Experiment to find which exercises you look forward to doing. If you enjoy singing, carve time out each day for a singing session. If meditation helps you destress, make it part of your schedule. Choosing vagus nerve exercises that you genuinely enjoy will make it easier to do them consistently.
Start slowly and gradually increase the intensity
When beginning vagus nerve stimulation, start with short durations of cold exposure or deep breathing and gradually work your way up. This allows your body to adjust and prevents overstimulation. For example, start with 30 seconds of cold water exposure and increase by 30 seconds each week until you reach 2-3 minutes. Slowly acclimate.
Listen to your body
Tune into the signals your body is giving you during and after vagus nerve exercises. If you feel dizzy or uncomfortable, it’s a sign to pull back. You want stimulation without going past your tolerance. Pay attention to your body’s cues and tweak your approach accordingly. Don’t push too far too fast.
Following these tips will help you develop an enjoyable, sustainable vagus nerve stimulation routine. Be consistent, find exercises you love, start slowly, and listen to your body. With regular practice, you’ll maximize the incredible benefits of improved vagal tone.
Conclusion
Daily exercises that stimulate the vagus nerve can help you take control of your mental and physical health in simple, easy ways. From controlled breathing to cold exposure, neck massages and calming practices like meditation, make vagus nerve-stimulating activities a regular habit. In doing so, you can harness the power of this important cranial nerve to reduce inflammation, put your body in rest-and-digest mode, and rewire your brain in positive ways. Developing a healthier vagus nerve will allow you to be more resilient in the face of stress and live with greater well-being. Learn here more healthy habits and self-care growth.
FAQs;
1. How do I know if I have a low-functioning vagus nerve?
Symptoms of low vagal tone include anxiety, digestive issues, poor focus, low heart rate variability, and trouble calming down after stress. If you experience these, your vagus nerve may need stimulation.
2. How often should I practice vagus nerve stimulation exercises?
Aim for daily vagus nerve stimulation. Consistency is key for improving vagal tone. Set aside at least 10-20 minutes per day for exercises like deep breathing, cold exposure, humming, etc.
3. When is the best time of day to stimulate the vagus nerve?
Early morning and evening are great times as your vagus nerve will help set the tone for your nervous system. But any time of day works as long as you’re consistent.
4. Is it safe to stimulate the vagus nerve?
Yes, vagus nerve stimulation is very safe for most people. Start slowly, especially with cold exposure methods, and listen to your body’s cues. Stop any exercise if you feel dizzy or unwell.
5. How long does it take to see benefits from vagus nerve exercises?
It varies, but many report improved well-being, reduced inflammation, lower stress, and better mood within weeks of daily practice. Be consistent and patient for the best results.
6. Are there any dangers with vagus nerve stimulation?
It’s extremely rare, but people with very severe heart conditions or seizures should check with a doctor first. Temporary side effects like dizziness can occur if you overstimulate.
7. What’s the connection between the vagus nerve and gut health?
The vagus nerve runs from your brainstem to your gut. Stimulating it sends signals to your digestive system. Good gut health also influences vagal tone.
8. Can these exercises help treat depression or anxiety?
Potentially. Studies show vagus nerve stimulation helps treat treatment-resistant depression. The calming, anti-inflammatory effects may also mildly alleviate anxiety. Always see a doctor as well.
9. Can I stimulate my vagus nerve while sleeping or meditating?
Yes. Guided meditation focuses on deep breathing which stimulates the vagus nerve. Singing bowls and chanting can also stimulate it before bedtime.