The longest cranial nerve in the body is the vagus nerve.Although you may not have heard of it, it is an important part of your body and it helps aid digestion, sleep, and breathing.The parasympathetic nervous system is in charge of regulating the rest and digest and befriend responses.By stimulating your vagus nerve through physical activity, breathing techniques, diet, or relaxing your mind, you can help bring your mood under control, alleviating depression and anxiety symptoms and making you calmer and healthier in general.
Step 1: A song that is upbeat and energetic can act as an emotional catharsis.
Singing can help you feel more relaxed, as it will affect your parasympathetic nervous system in a positive way.Your vocal cords and throat muscles are stimulated by singing loudly.O2 is released from your body when you sing, which makes you feel joy and well-being.If you can't sing loudly, humming softly and gargling water can help your throat muscles.
Step 2: Think of love and compassion while meditating.
According to one study, generating positive emotions in yourself through loving-kindness meditation and enhancing your sense of social connection can lead to heightened activity in the vagus nerve.You need to include compassionate thoughts of others in your meditation in order to reap this benefit.Having thoughts of love and compassion for others is more important than the act of meditation alone.If you want to practice loving-kindness meditation, you need to sit in a comfortable pose and focus on breathing.If you want to reflect compassion for yourself and for others, begin to mentally repeat 1 or more mantras, such as "May I be happy" and "may my coworkers be healthy and strong."
Step 3: Do something that makes you happy.
Laughing is one of the easiest and most enjoyable ways to relax.A variety of health benefits can be received from watching a TV show, movie, or stand-up comic.The health benefits of laughing include increasing circulation to different parts of the body, lowering your blood pressure, and releasing chemicals in your body that are beneficial to the cardiovascular system.If you want to laugh more easily, watch a funny show or movie with other people.
Step 4: You have good relationships with people you spend time with.
Socializing and laughing can have a positive effect on your vagus nerve.It's a good idea to spend a lot of time with people you enjoy being around.The activity of your vagus nerve can be increased by hanging out with friends and family.Laughing with friends will strengthen your relationship and lead to greater stimulation of the vagus nerve when you spend time together.
Step 5: The tone of your voice can be changed.
It is possible to soothe yourself by speaking in a calm tone.When you hear a comforting voice, your body releases a feeling of well-being.Not hearing soothing voices enough may result in a higher amount of cortisol, which is a stress hormone.As if you were trying to comfort a pet or child, speak to yourself in a soothing voice.Another option is to call a friend or family member who has a soothing voice and talk for a while.
Step 6: Slow, deep breathing exercises are done.
Slowing down your breathing by exhaling for longer than you inhale and taking deep breaths has been shown to reduce anxiety and promote calmness.For 5 minutes, aim to take 6 10-second breaths per minute.Your stomach should expand if you breathe in with your diaphragm.Slowly exhaling for 5 seconds if you want to try breathing in.You can find helpful videos online or download an app that will guide you in your breathing if you are having trouble performing deep breathing exercises.
Step 7: Every week, do yoga for 90 minutes.
Studies have shown that yoga increases the activity of your parasympathetic nervous system.Do at least 90 minutes of yoga each week.If you are a beginner, you can start with some relatively easy yoga poses, such as the cat pose, cow pose and bridge pose.Slow exercises, such as tai chi and qi gong, have been shown to have a stimulating effect on the vagus nerve.Do yoga that is easy for you to do.It is important that yoga is relaxing as well as physically engaging.
Step 8: Moderate to intense exercise is done four times a week.
Vagus nerve stimulation is one of the positive effects of exercising that increases your heart rate.To get consistent positive results, aim to perform this exercise at least every other day.Try to engage in exercises that you enjoy doing and you will be able to do them consistently.Regular exercise can help reverse cognitive decline.
Step 9: Get a treatment.
Research shows that receiving a massage can lead to increased vagal activity.For consistent stimulation of the vagus nerve, schedule a massage or treatment once every 3-6 months.When a massage is done on the feet, it stimulates the vagus nerve.Craniosacral therapy is a gentle form of massage that focuses on the area between the neck and spine.If you want the best results from the treatment, you should have it done on your ear.
Step 10: Work on progressive muscle relaxation.
It is possible to reduce anxiety with progressive muscle relaxation.If you want to tense the muscles in your feet, start with your toes and hold them for 10 seconds.Continue until you reach the top of your head.Relax for as long as you please.A comfortable spot to perform a progressive muscle relaxation can be found.You should breathe as you do this exercise.
Step 11: Cold water, weather, or beverages are what you should expose your body to.
After being exposed to the cold, your parasympathetic nervous system will generate a response, including by stimulating the vagus nerve.If you end your shower with 1 minute of cold water, it will increase vagal activity.It is helpful to take showers only with cold water.Spending time underdressed in cold weather stimulates your vagus nerve.
Step 12: You should not have surgery to implant a device that stimulates your vagus nerve.
There are devices that doctors can implant under the skin that stimulates the vagus nerve with electrical impulses, which may be particularly useful for people with depression who don't respond to therapy or medication.If this type of device is right for you, talk to your doctor.Most people think this form of vagus nerve stimulation is safe.Voice changes, throat pain, cough, headaches, chest pain or tingling on the skin are some of the side effects.In Europe, there are devices that don't require surgery that are available, but not in the US.
Step 13: It's a good idea to add healthy gutbacteria to your diet.
There is a link between the activity of the vagus nerve and your gut flora.The vagus nerve can be stimulated by eating more Lactobacillus rhamnosus.Researchers are not sure if the effects of Lactobacillus rhamnosus on humans will be the same as they were in mice.Bifidobacterium longum has been shown to increase vagal activity in mice and that may be useful in stimulating the vagus nerve in humans.
Step 14: Eat more fish.
Omega 3 fatty acids are necessary for the normal functioning of your brain and nervous system.Experiments have shown that these acids can be used to lower your heart rate.Adding omega 3 to your diet is necessary in order to receive their health benefits.Omega-3s have been shown to reduce inflammation, reverse cognitive decline, and even help people overcome addictions.Increasing the amount of fish in your diet or taking fish oil supplements is a good way to get more Omega 3s.
Step 15: Eliminate alcohol, sugar, and caffeine.
You will be able to function at your best if you cut these from your diet.Drink only non-alcoholic beverages, avoid foods with added sugars, and switch to decaffeinated coffee and tea.This may calm you down.
Step 16: If you're healthy, try intermittent fasts.
Increased parasympathetic activity may be caused by vagus nerve stimulation, according to research conducted with rats.If you are in good health, try to fast every now and then to help your vagus nerve.Increased longevity, lower blood pressure, prevention of age-related diseases, and lower body weight are some of the benefits of intermittent fasting.Fasting is not recommended for young people, elderly people or people who are seriously ill.