The vagus nerve plays a crucial role in regulating digestion, and calming it can help improve digestive function. It is the main nerve of your parasympathetic nervous system. This system is designed to put the body into a “rest and digest” state. Vagal toning can help calm our nervous system, reduce stress, and improve digestion. Here are some ways to help support your vagus nerve:
The vagus nerve plays a crucial role in regulating digestion, and calming it can help improve digestive function. It is the main nerve of your parasympathetic nervous system. This system is designed to put the body into a “rest and digest” state. Vagal toning can help calm our nervous system, reduce stress, and improve digestion. Here are some ways to help support your vagus nerve:
1. Deep Breathing Exercises
- Diaphragmatic Breathing: Breathe deeply into your diaphragm rather than shallowly into your chest. Inhale slowly through your nose for a count of four, hold for a count of four, and exhale through your mouth for a count of six.
- Alternate Nostril Breathing: This yoga practice can balance the nervous system. Close one nostril, inhale deeply through the other, then switch nostrils to exhale. Repeat for several cycles.
2. Cold Exposure
- Splashing Cold Water on Your Face: You can either splash cold water or do a few seconds in a cold water facial plunge. This will not only help wake you up, but help calm the vagus nerve.
- Cold Showers: Briefly exposing your body to cold water can activate the vagus nerve, though start slowly if you’re new to this practice, maybe 1 minute per day then work up to 3-5 minutes if you can tolerate it.
3. Gargling and Humming
- Gargling: The action of gargling stimulates the muscles in the throat connected to the vagus nerve. Gargling with coconut oil (also called oil pulling) can help two fold: vagal stimulation and helping rid the mouth of bad bacteria.
- Humming: Humming or singing activates the vocal cords, which are connected to the vagus nerve, helping to calm it. Did you know if you hum while under water, you’re a lot less likely to get water up your nose?
4. Meditation and Mindfulness
- Mindful Eating: Practice eating slowly and focusing on the taste, texture, and sensation of the food. The slower and more focused you are while eating, the better the digestion and quicker your body recognizes you’re full.
- Meditation: Regular meditation helps reduce stress and can positively affect vagal tone.
5. Yoga and Gentle Exercise
- Yoga: Certain yoga poses, particularly those that involve deep breathing and twists, can stimulate the vagus nerve.
- Walking: Gentle, rhythmic walking, especially after meals, can aid in digestion by activating the vagus nerve. Walking, especially at sunset, post dinner hour is great for digestion and hormone regulation.
6. Massage
- Neck and Ear Massage: Gently massaging the area around the ears and neck can help stimulate the vagus nerve.
- Abdominal Massage: Massaging the abdomen in a circular motion can also promote better digestion.
7. Chiropractic Care
- Chiropractic: Adjustments take the stress off of the nervous system, relax the body, loosen tight muscles and joints, and improve overall health and wellness.
8. Proper Sleep and Stress Management
- Adequate Sleep: Ensuring sufficient sleep can enhance vagal tone. Aim for at least 7-8 hours per night. Sleep is one of the most underrated ways of helping a body heal. If we don’t rest, we can’t heal.
- Stress Reduction: Techniques like progressive muscle relaxation or spending time in nature can help calm the nervous system.
Incorporating these practices into your daily routine can enhance vagus nerve function, improve digestion, and encourage healthy nervous system balance.