The vagus nerve is the longest nerve in your body It connects your brain to the...
The vagus nerve is the longest nerve in your body
It connects your brain to the gut, intestines, stomach, heart and lungs
It is a key part of your parasympathetic “rest and digest” nervous system (breathing, digestive function and heart rate)
Your parasympathetic nervous system functions automatically however it can be influenced consciously
Your mental state influences your “vagus tone” which in turn influences your mental health
vagus tone = the fitness of your vagus nerve
You can train it like a muscle
A toned vagus nerve means that you can enter into aroused states more quickly AND relax more quickly
This leads to more control over emotions, improved mental health & ability to tolerate stress
Pregnant mothers with high vagus tone give birth to babies with high vagus tone
- Cold exposure
Exposure to intense cold, especially on the back of the neck, stimulates your fight, flight or freeze response
For just a moment your body thinks its dying
Getting control of your response in these situations builds vagus tone
- Controlled breathing exercises
Deep, controlled, intense and purposeful breathing such as recommended by Win Hof train your entire central nervous system, including the vagus nerve
You dont HAVE to do them on a n iceberg
- Slow breathing
Slow breathing returns the vagus nerve to a “resting” state
Try to take about 10 seconds per cycle and hold a bit at the inhale and exhale
Do this for a few minutes and notice the difference
- Singing, chanting, humming
Music soothes the savage beast within us
Everyone knows that singing to a baby calms them, good news, it works on us as well
Sing some upbeat songs to relax
- Improve your gut health
Less: Food colouring, bitter vegetables, nightshades, grains, sugar, chocolate, booze, tobacco, drugs, etc.
More: Probiotics, pastured meat, eggs, Omega-3 Fatty Acids, saturated fats, salt
Some: Sweet fruit and berries
- Meditation
The right meditation done in the right amounts can give you conscious control over your central nervous system
Beware, not all meditation is created equal, some is harmful, talk to me if you are unsure as I have 35 years of experience meditating and teaching it
- Exercise and combat
Exercise and combat training stresses our vagus nerve
Acute stressors build strength
You cant relax unless you can also tighten yourself
Nothing like a swift punch in the face to remind you that all your other stressors are trivial
- Exposure to nature
We are meant to spend our days in the open wilds of the world
Cities are unnatural and induce chronic mental distress
More: Sunshine, fresh air, trees, sea, mountains, sunsets, sun rises, staring at horizons, standing and walking
Less: Sitting inside
- Massage
Massages can stimulate the vagus nerve, and increase vagal activity and vagal tone
Reflexology works similarly
Anyone can learn how to give a decent massage however its hard to beat a professional massage therapist with their training and experience
- Socialising and Laughing
We are social creatures & isolation is not normal or healthy
Get out and be with people at least once per week
Learn how to cultivate relationships that provide you with comfort, stimulation, trust & companionship
Socialising is an essential skill
If you need help dealing with anxiety, stress, poor relationships skills, etc. DM me
You dont have to live with panic attacks, depression and chronic anxiety
Get help today
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