Did you know that you can activate your body's natural relaxation response with simple vagal nerve exercises? The vagus nerve, a key component of the parasympathetic (or rest and digest) nervous system, plays a crucial role in regulating stress and promoting relaxation. I talk to all my patients about the importance of being in the parasympathetic state! By stimulating the vagus nerve, you can help calm the body's stress response and restore balance to your nervous system.
Here are three of my favourite and simple exercises to try:
1. Deep Breathing:
Take a few moments to focus on your breath. Inhale deeply through your nose, allowing your abdomen to expand fully, and exhale slowly through your mouth. Repeat this deep breathing pattern for several minutes, paying attention to the sensation of your breath as it enters and leaves your body. Bonus – try and feel your diaphragm muscle rise and fall as you fill your lungs. Deep breathing activates the vagus nerve through the diaphragm and promotes relaxation, helping to reduce stress and anxiety.
2. Humming & Singing:
This one is the most fun! To hum, close your eyes and take a deep breath in. As you exhale, begin to hum softly, feeling the vibrations resonate in your throat and chest. Continue humming for several breaths, allowing the sound to soothe and calm your nervous system. For singing, feel free to belt it out – in the car, in the shower, or in your living room! Both actions stimulate the vagus nerve and promote relaxation, making it an effective tool for managing stress and your nervous system.
3. Gargling:
Fill a glass with warm water and a pinch of salt. Take a sip of the saltwater solution and tilt your head back slightly. Gargle the water in the back of your throat for 30 seconds to a minute, focusing on the sensation of the water against your throat. Spit out the water and repeat this gargling exercise several times. Gargling activates the muscles in the back of the throat, stimulating the vagus nerve and promoting relaxation.
Incorporate these simple vagal nerve exercises into your daily routine to help calm your nervous system response. Remember, finding moments of calm is essential for maintaining balance in today's busy world. So take a deep breath, hum a little tune, or indulge in a soothing gargle—and let the relaxation wash over you.
For some inspiration, check out this curated playlist I made to sing your heart out ;)
If you are finding you spend time during the day in the sympathetic nervous system state, or fight or flight mode, we should connect. Through my unique processes of a full assessment, intentional testing options and individualized and manageable treatment plans, I've helped hundreds of tired men and women balance their hormones, correct deficiencies & optimize gut health to feel recharged! We can find ways to calm your nervous system using naturopathic medicine and get you feeling like your best self.
Disclaimer: Any information is for informational purposes only and is not intended to be used in place of professional medical advice. Always seek the advice of a qualified health care practitioner with any questions or health concerns you may have and before starting any new treatments (including supplements).
