Stimulate the Vagus Nerve: a holistic and natural approach

In fast-paced lives where productivity seems to always have the upper hand on the simple joy of being, chronic stress creeps in and silently invades our everyday, preventing us from reconnecting to how we experience life, how we feel, who we are.  

The body has many ways to tune down and reverse the ‘fight or flight’ mode, which prevails when we are stressed and anxious. One of them would be the stimulation of the Vagus Nerve. 

This nerve runs from the brain down to the lungs, heart, all organs of the digestive system, the kidneys... 

Silent Valley, Mourne Moutains, photo by D. McAlister

Here are a few tips to help you tone your Vagus Nerve and feel more grounded and more calm: 

1. Deep breathing and Cardiac Coherence 

Everything starts with the breath: and appropriately so, as the physiological effect of diaphragmatic breathing influence heart rate and changes the signals sent to the brain. Cardiac coherence will focus specifically on aligning the breath with the heart rate, following a specific pattern of inbreath and outbreath. Get your 10 minutes a day, especially after an intense day, to reset. Here’s an easy to follow guided video by YogaKiddy. 

2. Stimulating digestion 

The Vagus nerve links the digestive system to the brain which explains why we talk about the Gut-Brain Axis. Serotonin, the feel-good neurotransmitter is mostly produced in the gut before running up to the brain. An optimal digestion is therefore crucial and lack of protein, fat or carbohydrate breakdown can hinder its production. Before every meal, if you can, have a handful of bitter greens such as rocket salad or chicory, with a tablespoon of apple cider vinegar. This will boost stomach acid production, which is vital to ensure the rest of the digestion process goes smoothly. Before eating take 3 slow in-breaths, take the time to chew food to ensure it has enough salivary enzymes. 

3. Singing, laughing 

Maybe if we lived our lives like in a musical we’d be more tuned in the bright side of life: the effect of singing is tremendous, a simple way you can test it is to say whatever stresses you on the moment by singing it. Laughter seems obvious, but there are times we forget how to laugh: when was the last time you had a real, heartfelt or even belly laugh? And also ask yourself, what makes you laugh? Is it a stand-up of your favourite humourist, the face your Labrador does after being caught red-handed or is it a gentle smile at yourself when you realise you’ve been going through your day with the label of your jacket still on...  

4. Cold water swimming 

Get bold and daring, whatever the season grab your swimsuit or wetsuit and go in the sea! The blood rush to the vital organs that are the digestive system and brain will stimulate the Vagus Nerve and you will feel it instantly....For the rest of the day! If you don’t have the sea nearby, a cold shower or bath is a great alternative. 

A little tip: if you are not used to cold water swimming, tell your body a few minutes beforehand, with excitement, I find it helps to enjoy it even more and put the body and mind in the ‘zone’. 

5. Bare feet on the ground 

No need for a hippy caravan in the background (though if you do have one tell your friends to jump out and join you...). Just take off your shoes and stand on any patch of grass you can find, in your back garden, in the park.... Reconnecting with the energy of the earth, that supports and nurtures us. 

6. EDM (Emotional Freedom Technique) 

This simple yet efficient way of tuning in with our emotions only requires gently tapping certain areas of the body, which stimulate the energy points that are the meridians. The tapping is done while thinking of any distressing thought, by starting at the top of the head, the face, the collarbone, armpit and down to the hands. Repetition is key, and if you make it a habit you will be able to accept all patchworks of emotions that come and go, without being overwhelmed by them. The Tapping Solution by Jessica and Nick Ortner has lovely tapping audios that cover different topics. 

All of these tips as well as a customised approach to your diet according to the specific signs and symptoms that you may experience will help keep the Vagus Nerve healthy and your mood to improve considerably. Check-out more on how we can work together to achieve this.