An overview of how the vagus nerve works, why stimulating it and increasing vagal tone can benefit us.
When stressed or anxious, our bodies respond bygetting in a ‘fight or flight’ state. But moving away from this state may be difficult. That is why we need the vagus nerve, which is found in the parasympathetic system. When stimulated, it raises the vagal tone, which leads to a reduced heart rate that relaxes the nervous system, making the body calm down once again. You can stimulate the vagus nerve in the following ways;
Deep and slower breathing
Did you know that taking six deep breaths in a minute can ease stress? Therefore, inhale deeply from the diaphragm, and hold. Then, exhale making it long and slow. This will stimulate your vagus and cause relaxation.
Cold exposure
Exposure to cold is a great way of calming you down. Try getting into a very cold shower for around 30 seconds. You will notice how good it will feel. You can later do that for more periods to enjoy the result.
Chanting or singing
Singing, chanting, or humming stimulates your vagus nerve because it is connected to the vocal muscles and cords. I tell my clients to sing if they can when stressed to relieve the emotion.
Meditation
Meditation is known for increasing positivity. It promotes vagal tone release and enhances positive feelings. Research also noticed that meditation can lower the parasympathetic nerve activity and elevate vagal tone.
Exercise
Always choose an exercise you enjoy when feeling anxious and want relief. You can weight lift, run, or swim because exercise improves the brain’s growth hormone and reduces cognitive decline.
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