Your Stress Reducing Superpower is your Vagus Nerve
The Vagus nerve is the 10th cranial nerve that connects the brain to the body, and by stimulating it we can receive powerful health benefits.
In 2010, researchers discovered a link between high vagal tone, positive emotions, and good physical health. “The vagal response reduces stress. It reduces our heart rate and blood pressure. It changes the function of certain parts of the brain, & stimulates digestion, all those things happen when we are relaxed.” — Dr. Mladen Golubic, MD, Medical Director of the Cleveland Clinic.
Studies have even shown that vagal tone is passed on from mother to child. Mothers who are depressed, anxious or angry during their pregnancy have lower vagal tone, and once they give birth, the baby also has low vagal activity and corresponding low dopamine and serotonin levels.
Ways you can stimulate Vagal Tone
1. Belly Breathing
Most people take about 12 breaths a minute.
Taking 6 breaths a minute down into your belly, stimulates the Vagus nerve beautifully, and so relieves stress.
Breathe in so your abdomen rises as you breathe in and falls as you breath out.
Using a 60bpm Metronome to keep count, inhale for 4 seconds, and exhale for 6 seconds.
Do this for 10 minutes several times each day.
2. Double Inhale, slow Exhale
Take 2 quick inhales so that your belly expands, then relax and exhale slowly.
Repeat till you feel calm
3. Singing, Humming, or Chanting
This has been shown to increase heart-rate variability and vagal tone
When you use chanting, it may be helpful to chant with a word like “calm” or “peace”
4. Compassion Prayer
In a study of 65 people, half were instructed to sit and use the compassion prayer:
“May you feel safe, may you be happy, may you be free from suffering” for 10 mins daily.
They were found to have an increase in positive emotions, and a greater sense of social connectedness, along with increased heart rate variability - an indicator of vagal tone.
5. Meditation
Research shows that meditation increases vagal tone, positive emotions, and promotes feelings of goodwill towards yourself & others
6. Bush Walking, or Forrest Bathing
7. Laughing – watch funny movies, tickle someone, be silly with your friends…
If you would like to release anxiety, and improve your resilience & ability to enjoy life, call Sunshine coast Kinesiology to make an appointment with Karen 0408 748 532 or Steve 0412 252 321
The Vagus nerve is the 10th cranial nerve that connects the brain to the body, and by stimulating it we can receive powerful health benefits.
In 2010, researchers discovered a link between high vagal tone, positive emotions, and good physical health. “The vagal response reduces stress. It reduces our heart rate and blood pressure. It changes the function of certain parts of the brain, & stimulates digestion, all those things happen when we are relaxed.” — Dr. Mladen Golubic, MD, Medical Director of the Cleveland Clinic.
Studies have even shown that vagal tone is passed on from mother to child. Mothers who are depressed, anxious or angry during their pregnancy have lower vagal tone, and once they give birth, the baby also has low vagal activity and corresponding low dopamine and serotonin levels.
Ways you can stimulate Vagal Tone
1. Belly Breathing
Most people take about 12 breaths a minute.
Taking 6 breaths a minute down into your belly, stimulates the Vagus nerve beautifully, and so relieves stress.
Breathe in so your abdomen rises as you breathe in and falls as you breath out.
Using a 60bpm Metronome to keep count, inhale for 4 seconds, and exhale for 6 seconds.
Do this for 10 minutes several times each day.
2. Double Inhale, slow Exhale
Take 2 quick inhales so that your belly expands, then relax and exhale slowly.
Repeat till you feel calm
3. Singing, Humming, or Chanting
This has been shown to increase heart-rate variability and vagal tone
When you use chanting, it may be helpful to chant with a word like “calm” or “peace”
4. Compassion Prayer
In a study of 65 people, half were instructed to sit and use the compassion prayer:
“May you feel safe, may you be happy, may you be free from suffering” for 10 mins daily.
They were found to have an increase in positive emotions, and a greater sense of social connectedness, along with increased heart rate variability - an indicator of vagal tone.
5. Meditation
Research shows that meditation increases vagal tone, positive emotions, and promotes feelings of goodwill towards yourself & others
6. Bush Walking, or Forrest Bathing
7. Laughing – watch funny movies, tickle someone, be silly with your friends…
If you would like to release anxiety, and improve your resilience & ability to enjoy life, call Sunshine coast Kinesiology to make an appointment with Karen 0408 748 532 or Steve 0412 252 321