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Stimulation of the vagus nerve is essential for regulating many bodily functions and promoting overall well-being. A key component of the autonomic nervous system, the vagus nerve controls several unconscious bodily processes, such as heart rate, digestion, breathing rate, and many more.
There are various ways you can stimulate your vagus nerve to reap its health benefits.
Exposure to cold
Subjecting the body to cold temperatures can activate its stress response. This takes the form of numerous physiological changes, such as increased heart rate variability and improved vagus nerve tone.
You can start by splashing cold water on your face. If you want to take it to the next level, take a cold shower or a cold or ice-cold bath. This can trigger a survival mechanism that slows your heart rate, constricts blood vessels, and redirects blood flow to vital organs.
If cold water doesn't appeal to you, you can simply take a walk outside in cold weather, or hold an ice cube in your hand.
Massages
By applying gentle pressure to specific areas of the body, it is possible to activate the sensory fibers of the vagus nerve. Its branches extend from the brainstem through the neck and chest, to the abdomen.
Use your fingertips to massage the sides and back of your neck, as well as the underside and back of your ears, using circular motions. Massaging back and forth, from the jaw to the ears and then along the throat, can also affect the vagus nerve.
A gentle abdominal massage can help relax the intestines and stimulate the vagus nerve's influence on digestion.
Breathing exercises
Breathing exercises are a widely recognized and effective method for stimulating the vagus nerve and promoting relaxation. Certain techniques can activate the parasympathetic nervous system and increase vagus nerve tone.
Diaphragmatic (or belly) breathing involves breathing deeply through your diaphragm, not your chest. Sit comfortably. Inhale slowly through your nose, allowing your abdomen to expand as your lungs fill with air. Try exhaling through your mouth more slowly than you inhaled. Slow exhalation stimulates the vagus nerve.
Use the 4-7-8 technique. Inhale for a count of four, hold for a count of seven, and exhale for a count of eight.
Resonant frequency is a breathing technique that is said to synchronize the body's natural rhythms and promote vagus nerve activity. To practice it, inhale for a count of five and exhale for a count of six. Repeat several times.
Laughter
Humor and genuine laughter trigger vagus nerve activity and offer numerous physiological and psychological benefits. Their positive effects on mood, stress reduction, and overall well-being can indirectly stimulate the vagus nerve.
When you laugh, your heart rate and blood pressure may temporarily increase, and then you relax. This response is thought to be linked to the activation of the vagus nerve and parasympathetic nervous system. Laughter also involves rhythmic and controlled breathing, similar to breathing exercises that stimulate the vagus nerve.
However, laughter should be genuine and spontaneous. Forced or simulated laughter will not necessarily have the same physiological benefits.
Oral stimulation
The vagus nerve extends into many muscles of the throat, tongue, and mouth, so oral stimulation is one way to influence its activity.
Gargling with water can stimulate the muscles in the back of the throat that are connected to the vagus nerve. Singing or humming also uses muscles known to stimulate the vagus nerve and help activate it. Singing exercises performed during meditation or yoga are particularly effective.