How to stimulate the vagus nerve kind of in a fun, playful way? I just want you to know that these are just some suggestions because everyone’s different and what works for one person may not work for another.
If you have any concerns about these exercises or the impact on your health, it’s always good to consult with a healthcare professional. So here are a few exercises that you can do.
One thing that really helps is humming. Humming can activate the vagus nerve and promote relaxation. So dry humming your favorite song for a few minutes to help stimulate the vagus nerve and improve your mood. Now again, if this doesn’t feel comfortable for you, you can try something else. Like deep breathing.
Deep breathing exercises can stimulate the vagus nerve and reduce stress levels. I always like to say, take a deep breath and really allow your breath to fill up your belly. Right. So that we’re getting into that gut. Hold it for the count of four. And then exhale for a count of four. And I just say, repeat this about eight to 10 times.
Yoga and stretching can also help stimulate the vagus nerve. So try doing a yoga pose and even doing a child’s pose can feel really good. And just hold it for a few breaths.
Laughing can really help stimulate the vagus nerve. Have you ever felt exhausted after a really good laugh with a friend? It’s a good exhaustion. A big deep laugh feels good and helps with nervous system regulation.
Another thing that helps us regulate is singing. I know that for me singing in my car can help reduce “road rage.”
And lastly, physical touch, like a hug. A hug or any kind of touch can help stimulate the vagus nerve and promote feelings of security and comfort.
And there’s actually a theory around this called the polyvagal theory.
So according to the polyvagal theory, let’s get all sciencey. Now the ventral vagal complex is associated with social engagement in safety and regulates the body’s physiological responses in a manner that promotes relaxation, well-being, and health.
The sympathetic nervous system on the other hand is associated with fight-flight response and prepares the body for action in response to perceived threats.
The polyvagal theory proposes that the nervous system has evolved to promote survival by balancing the opposing demands of social engagement and threat response. There are different forms of therapy and exercise that can target the autonomic nervous system, promote well-being, and improve the regulation of the nervous system.
The autonomic nervous system is responsible for regulating the body’s physiological and behavioral responses to social and environmental stimuli. The ANS has evolved into two distinct branches, the ventral vagal complex and the sympathetic nervous system. So, as I said before, the ventral vehicle complex is associated with social engagement. I always think of the word ventral as like the front of the body, which is why it’s so important to hug.
If you feel safe with somebody to do this exercise is to engage in a hug that lasts for 20 seconds.
And why 20 seconds?
A longer hug is like a warm and fuzzy power-up for your brain and body. It activates the release of oxytocin, the feel-good hormone, which can reduce stress, increase feelings of happiness and trust, and even lower blood pressure. Plus hugging is a simple way to connect with others and show them love and affection. So go ahead. Give someone a 20-second bear hug and feel the difference it makes. Not only will you make their day, you’ll also boost your own happiness levels. It’s kind of a win-win situation.
