The vagus nerve in stress regulation

Hi sugars,

As a lot of people I'm sure, I'm an anxious ball, so how about sharing the things I've learned about stress reduction ? 

I've recently learned a lot about the vagus nerve. It's the longest cranial nerve in the body running from the brainstem to the heart, lungs, and digestive tract. It is a major part of the parasympathetic nervous system, often called the "rest and digest" system. When activated, it helps slow the heart rate and promotes relaxation.

Therefore its stimulation can help reduce stress. Here is a few ways to do it : 

 - Cold water on the face 

It triggers the mammalian dive reflex, (a natural response that increases vagal activity) and slows the heart rate.

 - Ear (tragus) massage 

Part of the vagus nerve connects to the outer ear, which could explain why you have tinnitus (ringing/ buzzing in the ears) during period of stress!!

 - Humming 

The vagus nerve is connected to the muscles invovled in vocalization. Humming helps stimulate vagal activity.  

 - Gargling with water 

Because the vagus nerve helps control muscles in the throat, gargling may provide gentle stimulation.

-  Diaphragmatic breathing

Slow, deep breathing is one of the easiest ways to activate the parasympathetic nervous system and encourage a calmer state.

So try it out my sugars, and let me know ! 

Xoxo, 

Nana 💖