Vagal Tone Hacks
The Vagus Nerve
The vagus nerve, also known as “Wandering Nerve” is the tenth cranial nerve and a critical part of the autonomic nervous system. It is the longest cranial nerve in the body, extending from the brainstem down to the abdomen, passing through various organs including the heart, lungs, and digestive tract.
Hacks to Improve Vagal Tone
* Cold water: You can stimulate your vagus nerve simply by splashing ice cold water on your face and wrists/ by ending your shower with a good flush of cold water.
* Gargling: Gargle a full glass of water in the morning or several times a day. The vagus nerve activates the muscles in the back of the throat which allow you to gargle. Try gargling long and deep enough to make your eyes water (also a vagus nerve function).
* Gag Reflex: Use tongue blades or your toothbrush stimulate your gag reflex throughout the day. Just lay the object gently on the back of your tongue and push down to activate a gag reflex. (Gag reflexes have been compared to push-ups for the vagus while gargling and singing loudly train the vagus nerve the way a sprint would.)
* Singing, chanting and humming. Find places and times to sing loudly and to use your voice (in the shower, the car, …) Vocal activities produce vibrations in the throat and neck which stimulate the vagus nerve.
* “Five Things”: When triggered, name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, 1 thing you can taste. This will bring you out of “the movie” and into reality.
Deep belly breathing: Breathing through your nose, inhale deeply into your belly and exhale slowly. Your belly should expand on the inhale, your exhale should last one or more counts longer than the inhale. Or try “Box Breathing”. Diaphragmatic breathing massages the vagus nerve.
Laughter: Laughing reduces muscle tension in the face, neck and diaphragm and thus improves vagal tone. It can also catapult us out of our minds for a carefree moment of totality and joy.
Yoga, Mindfulness and Meditation: As these practices increase sensations of calm, happiness and gratefulness and improve your mood, so does your vagal tone.
Massage: Book massages when possible. Or, engage in self massage: Roll over a (8-10’’) squishy ball with your belly and/or your upper back by moving your body slowly over the ball. Breathe fully - this should feel pleasant, never painful.
Diet/Exercise/Rest: Take in a fiber rich diet, foods rich in Omega 3s and probiotics. A healthy gut, plenty of movement and enough rest create a positive feedback loop through the vagus nerve.
* Starred techniques are ‘anxiety antidotes’. These will yield an immediate effect.
Achieving sustained improvement of your vagal tone will take consistency in using these vagal specific exercises. Each technique will yield a, for most people, perceivable increase in wellbeing
