One simplest and most effective way to calm your nervous system is to practice deep breathing. Deep breathing helps activate your vagus nerve, which in turn helps to calm the nervous system.
Loud gargling with water or loud singing activates our vocal cords which in turn stimulates the vagus nerve. Foot massage: gentle or firm touch can assist in stimulation the vagus nerve. Cold water face immersion: immerse your forehead eyes and at least 2/3 of both cheeks into cold water.
Some of the most popular ones feature simple hacks to “tone” or “reset” the vagus nerve, in which people plunge their faces into ice water baths or lie on their backs with ice packs on their chests. There are also neck and ear massages, eye exercises and deep-breathing techniques.
Nutrients that support the vagus nerve include: Choline (to make acetylcholine, our main neurotransmitter) Vitamin B12. Magnesium.
Eat foods rich in tryptophan.
Dietary tryptophan is metabolized in the gut and may help the astrocytes—cells in the brain and spinal cord—control inflammation, which may improve communication from the gut to the brain via the vagal messenger pathway. These foods include spinach, seeds, nuts, bananas, and poultry.
In a vagus nerve massage, moderate pressure is applied to the area between the trapezius and sternocleidomastoid muscles in the neck/shoulder area and at the muscles below the base of the skull, with twisting or stroking motions [1].
There are two main causes of vagus nerve dysfunction: previous infection or inflammation and physical or psychological stress.
She notes that individuals who've lived through trauma often experience an overactive vagus nerve, which can manifest as anxiety and irregular moods, as well as symptoms like nausea, bowel issues, and random pains.
However, chronic stress can impact the vagus nerve in a negative way. 2 This can lead to problems such as anxiety and depression. It can also make the body more susceptible to infections and diseases. 3 Therefore, it is important to manage stress in order to maintain a healthy vagus nerve.
Drinking water is also a stimulus to the vagus nerve, and may immediately stop a run of supraventricular tachycardia. Not having enough fluid (what people think of as “dehydration”) is another stimulus for fast heart rates, so some additional fluid is a second reason that water may help, though not instantly.
The vagus nerve stimulates specific heart muscles to help slow its rate. When overstimulated, it can lead to sudden decreased blood pressure and heart rate, causing fainting, also called vasovagal syncope. In addition, you may experience nausea, excessive sweating, and tunnel vision.
When the vagus nerve is overstimulated, the body's blood vessels dilate, especially those in the lower extremities, and the heart temporarily slows down. The brain is deprived of oxygen, causing the patient to lose consciousness.
On the right side, it arises from the trunk of the vagus as it lies beside the trachea. On the left side, it originates from the recurrent laryngeal nerve only. These branches end in the deep part of the cardiac plexus.
Efferent vagus nerve signalling (blue) can be triggered by sensing metabolic alterations in the brainstem and the hypothalamus.
Based on research results and clinical experience, cervical region tightness can be considered to cause stomach problems through the vagal nerve, and soft tissue relaxation of the cervical region can be a promising treatment method for stomach symptoms.
Any kind of GI distress can put pressure on the Vagus nerve and irritate it resulting in further problems. An excess of alcohol, spicy foods, and caffeine can inflame the nerve. As we now know, our gut is considered to be our “second brain”, also known as our enteric nervous system.
Lavender tea - just inhaling the aroma of this tea can be relaxing to our senses. The vagus nerve in our body is responsible for all healing. Lavender is known to reboot our nervous system and this soothes the vagus nerve and can activate the natural healing capacity of our body.
“You can do things like yoga and deep breathing exercises. Those indirectly stimulate the vagus nerve by stimulating other organs the vagus nerve innervates,” says Howell. “Another interesting one is loud gargling with water or singing, both of which stimulate the vocal cords, which then stimulate the vagus nerve.
The vagal response is a series of unpleasant symptoms that occur when the vagus nerve is stimulated. Often, this response is triggered by certain things like stress, pain, and fear. Symptoms of the vagal response include dizziness, nausea, ringing ears, and sweating. In some cases, it can make you pass out.
Gargling with salt water, self-induced gagging by touching the back of the throat, and vagus nerve tapping are all techniques rumored to stimulate the vagus nerve. However, there is currently no research that supports that any of these methods have any effects on the vagus nerve or offer health benefits.
Gives You Gut Feelings
According to Medical News Today, “The vagus nerve sends information from the gut to the brain, which is linked to dealing with stress, anxiety, and fear–hence the saying, 'gut feeling. ' These signals help a person to recover from stressful and scary situations.”