Viva las vagus nerve
Like in relationships, the connection between your head and gut brains is a two-way street. They talk to each other all the time, remember?
The vagus nerve (VN) is this multi-function axis that extends from the brain stem, branches out to your visceral organs, and continues down to your intestines. This boss of a nerve axis has a number of functions that include:
Helping with digestion
Controlling your mood
Regulating appetite
Activating your “rest and digest” state
The VN is an information superhighway that carries neurotransmitters like serotonin and dopamine (chemicals responsible for your mood). When you feel depressed, lonely or have chronic inflammation, you may have low vagal tone. Vagal tone refers to how well your vagus nerve is functioning.
When you have a good heart rate, healthy appetite, healthy bowel movements and resilience to stress, you generally have a high vagal tone. Conditions like anxiety, high blood pressure, inflammation and loneliness typically bring your vagal tone down. An overstimulated vagus nerve, however, will bring about bloating, reflux, hiccups or loose stools.
Naturally, for our wellbeing we want a high vagal tone. Here are some ways to stimulate the VN and promote a healthy vagal tone:
➤ 1. Deep breathing
Many of us often forget how to breathe properly. Studies show that practicing deep breaths even for 5-10 minutes a day can significantly take your stress levels down. My personal fave is the alternate nostril breathing.
➤ 2. Cold plunge
Have you seen some of your favorite celebs or motivational gurus on social media take ice baths? It’s essentially a practice in shocking your nervous system so that it switches from being stressed to calm. If you don’t have a ton of ice lying around for an ice bath, opt for the shower version. At the end of your warm/hot shower, switch to cold for 5 seconds and gradually increase to 20 or more seconds for maximum benefit.
➤ 3. Laughter
Yes, laughing is another way to stimulate the VN. Ever notice how much better you feel immediately after laughing? It truly is therapy!
➤ 4. Positive sounds
Singing, humming, chanting—take your pick and do more of it.
➤ 5. Meditation
Though it’s not for everyone, meditating does wonders for your VN. And contrary to popular belief, there is no wrong way of mediating. Finding what works for you and practicing it on a regular basis is key. Like deep breathing (which is a form of meditation), as little as 5-10 minutes a day can be enough.
Jumpstart your gut health and achieve vitality by downloading my free guide here! If you’re ready to gain energy, clarity and high levels of serotonin, I’d love to help. Book your free Gut Check Sesh here and let’s make it happen!
