How to stimulate the vagus nerve

Many people don't know much about the vagus nerve, which is the longest and most widely distributed nerve in the cranial nerves. If there is a problem with the vagus nerve, it will often lead to depression and various symptoms such as migraine. By stimulating the vagus nerve, it has a good effect in alleviating the condition. For example, you can wash your face with cold water, do yoga exercises, humming exercises, etc., all of which have a certain stimulating effect.

How to stimulate the vagus nerve

So far, researchers have stimulated the vagus nerve using a device that delivers an electrical current, but there are other ways to do this as well. There is a genetic predisposition to different vagus nerve tensions, and through continued practice, the tension levels can be changed in the following ways.

1. Hum

The vagus nerve is connected to the vocal cords, and systematic humming and hmming stimulates the nerve. You can try sitting quietly and repeating the sound of "OM".

2. Speech

Likewise, people who talk more are more likely to increase their vagal tone through their vocal cords. Generally speaking, singing and laughing also work.

3. Wash your face with cold water

Cold water seems to stimulate the vagus nerve. As your body adjusts to the cold, the sympathetic nervous system decreases, while the "reaction and digestion" system (the parasympathetic nervous system) increases. In other words, any sudden cold exposure increases vagus nerve activation. You can do this by washing your face with cold water or taking a cold shower.

4. Breathe Deeply from Your Diaphragm

Deep breathing from the diaphragm stimulates and regulates the vagus nerve.

5. Yoga

Research shows that yoga and breathing exercises can significantly improve your vagal tone.

6. Meditation

According to a 2010 study, people who meditate regularly and think positively tend to have better vagus nerves.

7. Increase Good Gut Bacteria

While the benefits of increasing healthy gut bacteria are numerous, surprisingly, it also helps to create a positive "feedback loop" through the vagus nerve, increasing its tone. Probiotics are sources of bacteria that have beneficial health effects.