How to improve your vagal tone
Why are you stressed? Are you being chased by a tiger? The part of our nervous system that sets off the alarm that we are in danger is called the sympathetic nervous system. This state of stress causes an increase of the hormone cortisol. A constant drip of cortisol wreaks havoc on our body. It is a catabolic steroid that causes inflammation when there is too much present. Inflammation is the root of all disease. How do you get out of this state? Practicing methods to improve your vagal tone.
The vagus nerve represents the main component of the parasympathetic nervous system – our rest and destressed state. The vagus nerve is the longest nerve in our body. It goes from the base of our brain to innervate the neck, vocal cords, esophagus, lungs, heart, digestive tract and other parts of the abdomen. This nerve oversees a vast array of crucial bodily functions, including control of mood, immune response, digestion, respiratory and heart rate. Here are some simple ways to improve vagal tone.
Deep breathing. Inhale for 7, hold for 4, exhale for 8.
Singing, humming, whistling, chanting and gargling. The vagus nerve is connected to your vocal cords and the muscles at the back of your throat. These activities can activate these muscles and stimulate your vagus nerve. This activates the parasympathetic nervous system. Want to relieve stress? Try whistling or singing while you work!
Meditation – Meditate today and everyday. This too can stimulate the vagus nerve and increase vagal tone. It gets you in a “rest and digest” parasympathetic state and out of the fight or flight sympathetic state to help you deal with the stresses of the day. Try doing your meditation while doing the resting pigeon pose. It is an excellent stretch that opens up the flow of energy through your body.
Stretching and Exercise. Increasing the oxygen to your brain and muscles can also stimulate the vagus nerve. Healthy and fit people often have healthy vagal tone. Interval training and endurance training can increase your vagus nerve activity and improve your heart rate variability. A lower resting heart rate improves vagal tone as well.
Laughter. Laughing regularly lifts your mood, boosts your immune system and stimulates the vagus nerve.
Exposure to cold. Immerse your forehead and cheeks into cold water. Turn the hot water off for the last 30 seconds of your shower. This elicits the vagus nerve, decreasing heart rate, stimulating the digestive system and resulting in a more active immune system.
Give your body the nutritional support it needs. The vagus nerve is the connection between the brain and the gut. Making sure you have a healthy digestive tract with a healthy gut biome will also improve your vagal tone.
The use of specific essential oils to reduce cortisol levels will also improve vagal tone. Magnolia has been clinically proven to reduce cortisol levels. Simply adding a little to some coconut oil and rubbing it over your adrenals which are located right above your kidneys will help you get you out of sympathetic nervous system to para-sympathetic. Other oils that are very effective include basil, bergamot, copaiba, geranium, lavender, lemon, marjoram, neroli, orange, rose, rosemary, vetiver, ylang-ylang, and many others.