Exit fight or flight mode through the vagus nerve

Have you been hearing a lot about something called the vagus nerve or vagal toning lately? Maybe it’s just me, but I see more and more about it every week! Or it could just be my phone listening to me and targeting content…

This crazy long nerve runs from our brainstem all the way down through our abdomen. If you know me, or have read some of my other blogs or website you might be thinking “Oh goodie, more on the gut-brain connection!”. Is that just me again? Anyway, the vagus nerve plays a major role in our nervous system, specifically the part of our nervous system that helps us calm down and reduce stress and anxiety; the parasympathetic nervous system. This is the opposite of the flight/fight/freeze sympathetic nervous system. The parasympathetic nervous system is the “rest and digest” part of our nervous systems. You guessed it, the vagus nerve also plays a major role in digestion. Happy gut - happy mind.

Here is why I’m sharing all of this: there are ways to activate, wake-up, or tone your vagus nerve to help turn on your parasympathetic nervous system and calm anxiety, fear, and stress. I’ll admit, some of these techniques may seem a bit odd, but they are super simple, quick, and proven effective at putting your body into a relaxed state. Once your body is relaxed, your mind will follow. With practice, it will become easier and easier for your vagus nerve to activate your calming parasympathetic nervous system. Who doesn’t want that!?

Deep Breathing - This one is my favorite because you can do it anywhere and anytime. Make sure you are bringing air all the way down into your abdomen. Your shoulders should not rise. Another method of activating the vagus nerve is to breathe in deeply then plug your nose as you force air out slowly, bearing down deep into your abdomen as you do. Repeat several times.

Humming, singing, chanting, or gargling - It sounds strange but just try it and see. I wonder if this is part of the reason why chanting “omm” is part of yoga or meditation.

Cold exposure - A cold shower or even holding an ice cube will also activate your vagus nerve.

Yoga or meditation - It’s been helping people manage stress for thousands of years!

Massage - There are specific abdominal and neck/throat massages that activate the vagus nerve as well. Sounds like a good excuse to go get a massage!