9 Ways to Make Your Vagus Nerve Toned and Healthy

Does it seem like you do all the right things to settle stress but it doesn’t always get you to a place of calm?

Let’s talk about the 9 Ways to Make Your Vagus Nerve Happy!

Stimulating the vagus nerve is what keeps it toned and healthy. Aka happy.

The word “vagus” means ‘wandering’ in Latin. This is a very appropriate name, as the vagus nerve is the only nerve that leaves the cranium wandering from the brain stem, through the thorax of the body and into to part of the colon. It is also the most complex of the cranial nerves.

If the vagus nerve is overstimulated one might feel:

difficulty speaking or loss of voice
a voice that is hoarse or wheezy
trouble drinking liquid
pain in the ear
unusual heart rate
abnormal blood pressure
decreased production of stomach acid
nausea or vomiting
abdominal bloating or pain

The vagus nerve is highly impacted by tight tissue/muscles around the ears and neck.

There are many causes for vasovagal overstimulation…

exposure to extreme heat
fear of bodily harm
the sight of blood or having blood drawn
straining, including trying to having a bowel movement
standing for a long time
nausea or gastrointestinal cramping
any emotional or physical stressor that overstimulates the vagus nerve

Here are 9 ways to “tone” your vagus nerve:

1) Cold exposure: Research shows that acute cold shower exposure will activate the cholinergic neurons that are part of the vagus nerve pathways, which stimulates the vagus nerve. At the end of your shower, lower the temperature for 30 seconds of cold water and do that consistently.

2) Deep, slow breathing: Diaphragmatic breathing, all the way into your belly. The key is a slow breath with a long exhale. Start with a tempo of three seconds in and three seconds out. Over time, begin to lengthen your time. The slower the exhale the more stimulating to the vagus nerve creating a relaxation response. Especially in times of stress, this should be a go-to.

3) Chanting, singing, humming, and gargling: These are great ways to stimulate the vagus nerve because the muscles of the vocal cords are connected to the vagus nerve. This is a great way to improve vagal tone.

4) Probiotics: A healthy microbiome directly relates to the gut-brain connection and mood, anxiety, and depression, which is also directly linked to the vagus nerve strength.

5) Meditation: A great way to improve vagal tone, mindfulness, and decrease your stress response, over time.

6) Omega-3’s: This comes from your fatty fish, flaxseeds, walnuts, etc. These are great foods that can help with improving vagal tone, overall mental health, and cognitive decline.

7) Massage: A regular massage, or self-massage enhances vagal activity and tone. Foot reflexology is a great way to stimulate the vagus nerve. Ear Massage.

8) Exercise: Movement is a powerful way to improve your vagal tone and increase your sense of happiness. Find exercise and activities that you enjoy to improve your vagal tone and happiness.

9) Socializing and laughing: Despite the circumstances in the world, connect with people, socialize, laugh, and enjoy life as much as possible. Remember funny videos!

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