It’s our body’s actual chill-out button.
It activates our rest and digest and counteracts our fight and flight.
It’s responsible for the mind-body connection.
It’s our body’s communication superhighway!
Activating it helps strengthen memories.
It does this by stimulating the release of a chemical from the brain called norepinephrine which merges and compartmentalizes memories.
It prevents and reduces inflammation.
The vagus nerve senses stress chemical markers in the body & tells the brain release anti-inflammatory chemicals.
It is vital for breathing.
It plays a crucial role in breathing as it stimulates the brain to release acetylcholine – a chemical that tells your lungs to do their job and breathe for you.
The vagus nerve is kinda like the queen of our parasympathetic nervous system a.k.a. our “rest and digest,” or “chill out” zone. It counteracts our sympathetic nervous system a.k.a our “fight or flight” zone.
It runs from our brain stem through our neck down to our abdomen - it is also mainly responsible for the mind-body connection. Its main function is to regulate digestion & the heart and breathing rate.
“Experts have linked its activity to symptom changes in people with migraine headaches, inflammatory bowel disease, depression, epilepsy, arthritis, and many other common ailments.” Science Confirms That the Vagus Nerve Is Key to Well-being (2019).
High vagal activity slows heart rate and switches off inflammation, allowing a feeling of calm to wash over us. When the vagal tone increases, the capacity to handle stress increases and determines how quickly one can bounce back from stressful events.
The good news is that there are lots of practical ways to stimulate the vagus nerve:
Breathe more slowly & deeply from the belly. Exhale longer than you inhale. It’s the exhale that triggers the relaxation response.
Loud gargling with water or loud singing, chanting
Foot massage
Cold showers, cryotherapy, cold outdoors
Eating fiber stimulates vagus impulses to the brain slowing the gut movements and making us feel fuller after meals
Laughter: having a good laugh lifts your mood, boosts your immune system and stimulates the vagus nerve.
ASMR sends “tingles” from your scalp down your spine and helps calm your nervous system
Meditation & mindfulness. Our sound healing sessions give you the best vagus nerve stimulations.
Connection with others, hugging, finding common ground with other people. Our Paus; community weekends are perfect platforms to socially connect.
Positive self-talk. Visit @sophwellness to get inspired on sparking your self-love journey.
Probiotics & Omega 3-rich diet
Yoga poses to stimulate the vagus nerve:
Camel pose
On your knees, place your hands on your low back. Drop your head back, and let your hands slide down to continue to support you as your walk your gaze across the ceiling. Keep your hands on your back, only reaching for ankles if it’s comfortable and not strenuous.
Seated Twist
Sitting cross-legged, plant your left hand behind you. With your right hand, reach for your left knee. Allow your gaze to move over the left shoulder, and work to square your chest to the left side of the room. Repeat on the other side.
Cat/Cow
Inhale into cow, dropping the belly and press the tailbone high as you lift your gaze to the ceiling. Exhale into cat, arching the spine as you tuck your tailbone, dropping your gaze to the floor.
Upward and Downward Facing Dog
Plant hands on the floor and step back. Gently come down to your knees, or keep your legs slightly elevated and press down through the tops of your feet. Straighten your arms and stretch your head to the sky, lengthening through the torso. Flip your toes as you press your hips up and back, creating an upside down V shape into downward facing dog.
Learn from our warm and accommodating movement instructors to help you become more aware of how to stimulate your vagus nerve through our yoga sessions.
Morning and evening sessions available: book here.
See you at Paus;!
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