Deep Relaxation - Stimulating the Vagus Nerve
Deep Relaxation
Our top ways to stimulate the vagus nerve for deep relaxation and stress reduction.
The vagus nerve is the longest cranial nerve in the body. It acts as a two-way information super highway between he brain to the rest of the body. The vagus nerve is responsible for a variety internal organ functions including: digestion, heart rate, breathing, and reflexes such as coughing and sneezing. It also forms a link between the gut and brain. This may explain why anxious thoughts may cause you to feel butterflies in your stomach. 🦋
The vagus nerve can promote relaxation. People with strong vagal tone may find it easier to relax and are less likely to suffer from chronic stress.
Here’s easy five ways to stimulate your vagus nerve:
🎤Singing, humming or chanting - Ommmmmm! The vagus nerve is connected to your vocal cords and the muscles at the back of your throat. Singing, humming or chanting (such as in some yoga classes….ohmmmm) can activate the muscles that surround the vagus nerve, in turn stimulating the nerve itself. So, next time you are stuck in traffic, don’t hesitate to sing on the top of your lungs! Or how about singing in the shower?
💧Gargling water - As with singing, gargling water can activate the muscles around the vagus nerve. Drink some room temperature water and gurgle until your eyes tear up a bit. Do this once or twice a day. Activating the gag reflex can help stimulate the vagus nerve and promote relaxation.
🚿Contrast showers - Taking a cold shower can activate the vagus nerve. Try finishing your next shower with at least 30 seconds of cold water and see how you feel. Work your way up to a longer period of cold water exposure over time to help tone the vagus nerve and boost relaxation.
💆🏻Go for a massage - Research shows that massages can stimulate the vagus nerve and increase vagal tone. Massaging specific areas of the body can increase vagal tone and help your body transition to the “rest and digest” mode for deep relaxation.
🧘🏻♀️Deep & Slow Breathing - Deep and slow breathing is another way to stimulate your vagus nerve. Again, breathing activates the muscles around the vagus nerve and can help to activate rest and digest mode. Take deep and slow belly breaths. Exhale long and slow to activate the vagus nerve. Or, try the Four Square Breathing Exercise that follows:
Breathing Technique: Four Square Breathing Exercise
Envisioning a square, follow the line up, across, down and across as follows:
Breathe in (4 second count)
Hold (4 second count)
Breathe out (4 second count)
Hold (4 second count)
Complete this four times through to help put your body into rest and digest mode before you eat a meal :)
Courtney Rae Jones is a Registered Holistic Nutritionist. She is also a Culinary Nutrition Expert having completed her certification in alternative & specialized diets through the Academy of Culinary Nutrition. She specializes in digestive health and balancing women’s reproductive hormones.