How to Calm Down Through Vagus Nerve Stimulation (it's easier than you think!)

Here we are in the full swing of summer after 16 months of being cooped up due to a global pandemic. I hope you're enjoying the sun, and not feeling overwhelmed by everything suddenly being back in action.

From what I see, most people run in a permanent state of fight or flight, which leads to a chronic stress response—and over time that can lead to all kinds of pressing health conditions like gut issues (gas, bloating, IBS, constipation), overeating, and inflammation.

{Deep breath.}

So, it's a good time to remind you how important it is to give yourself space for managing stress, which comes in many forms—worry, anxiety, illness, constant "busyiness," etc., and I have a few tools to share that will help make YOU a priority.

What do gargling, humming, singing, meditating, and laughing all have in common?

They all stimulate your vagus nerve! 

You may be wondering why that's important. 

The vagus nerve connects the brain to the body. Its primary function is to activate our parasympathetic nervous system. There are two branches of the nervous system—1) the parasympathetic nervous system (PNS), also known as “rest, digest, and heal”; and 2) the sympathetic nervous system (SNS), or “fight and flight."

It runs from the brainstem through the neck and down to your abdomen, innervating your lungs, heart, esophagus, and the majority of your abdominal organs. Its main function is to regulate digestion, and your heart and breathing rate. When it’s activated, it will temper your physiological stress response, allowing a feeling of calm to wash over you.

It's kind of like a magic spell.

Avoiding all stress in your life is impossible, so having the ability to calm the effects of it is vital. When you are in "fight or flight" your heart rate increases, your pupils dilate, and other systems you don’t need at the moment are down-regulated. This means that digestion, immune, and reproductive systems slow as well, which in the long term can have a major impact on your health.

Stimulating your vagus nerve actually tricks your body into thinking that things are okay. 

These simple stimulation exercises increase your vagal tone, which is your capacity to handle stress; it determines how quickly you bounce back from stressful events.  

Pick one or two from the list and spend 5 minutes a day with them! 

Gargling, singing, humming, laughing: All center around one thing: manipulating the vocal cord. The physical reverberation of your vocal cords can activate the vagus nerve,

Meditation: Increases the positive emotions you experience and the social connection you feel with those around you. The influx of positive emotions increases vagal activity, which transitions you into “rest and digest” mode.

Deep breathing: Tricks your body into thinking, “I can’t possibly be running for my life if I’m breathing this slowly.”

I love the box breath: Inhale for 4, hold for 4, exhale for 4, hold for 4. 

Aim for 5 minutes a day with any of these—pick the ones that resonate in the moment.

Scatter them throughout your day. Little tools to calm your body, which calms your mind.

Gargle. Sing. Breathe. Hum. Laugh.

Let me kow if you give any of these a try…