5 Simple ways to tone your Vagus Nerve for health and happiness

VAGUS! Not Las Vegas

Las Vegas would definitely create a whole lot of stimulation for your Vagus nerve but maybe too much!

Firstly, if you haven’t heard of the Vagus nerve you will want to know what it is and why it is important:

The Vagus nerve is the longest nerve in the body, it runs from the base of your brain to the organs within your body, and is part of the control system that makes many physiological changes to your body when your fight and flight kicks in. You know all those weird sensations of shakiness, fast heart rate, tight chest breathing, increased blood pressure, blushing, sweating or overheating, hypersensitivity to noise, lights etc. all that happens because of this nerve.

It also switches all those same systems back to a calm rest and digest mode when all is safe, and maintains the status quo as you go about your daily tasks or when you take time to relax, meditate, and feel calm.

How well the Vagus Nerve behaves depends on how toned it is. Yes just like a butt it can either be toned, strong and effective allowing you to effortlessly move about and exercise. Or unsupportive, weak and floppy, no help whatsoever maybe just moaning and groaning!

A nicely toned Vagus nerve will help you to manage difficult situations with minimum adverse effects on your heart rate, blood flow, digestion, anxiety levels etc. Most importantly it will allow you to recover quickly from any stressful situations. A poorly toned Vagus nerve will overreact to small stresses and may lead you to have a maladaptive stress or pain response. Basically becoming much too sensitive, turning the SNS onto max at the slightest sign of a trigger and struggling to switch back to the PNS.

A poorly toned Vagus nerve can seriously predispose you to chronic anxiety, pain and health conditions.

So now you know what it does let’s look at the 5 quickest and easiest ways to tone yours to help you achieve and maintain optimum health and happiness. Consider these exercises just like you would any other fitness training do regularly to achieve and then maintain tone.

  1. Breathe! - A long slow out breath will trigger you into your PNS quickly switching to your rest and digest mode. Regular abdominal breathing exercises will help to the Vagus nerve as it runs through the diaphragm. You are using the diaphragm to its max during this type of breathing. You can access a breathing training recording here; https://www.alexawarner.co.uk/breath-download/


  1. Sing, hum or chant or gargle: The Vagus nerve is connected to your vocal cords and the muscles at the back of your throat, so every time you are stimulating and toning it. Easy peasy, gargle when you brush your teeth, sing in the car, hmmm or chant during meditation, be inventive slip in a sound whenever you can, your nervous system will thank you.


  1. Meditation: any relaxation technique is useful, think about it literally resetting your system. You can incorporate the breathing and chanting into this activity too to increase the benefits. Regular meditation has been shown to change the brain structure to increase its bias towards positive thinking, and positive thinking and all the associated chemicals will also tone that nerve and increase resilience.


  1. Eat probiotics and Omega 3 fatty acids: Maybe the saying you are what you eat has never been more apt. The body needs these fatty acids for the normal electrical functioning of your brain and nervous system, so if you want to maintain a healthy brain and all of its functions the eat fish. Probiotics are good bacteria they live in our gut, which is sometimes called our second brain. The influence your gut bacteria have over the chemicals and neurotransmitters your body produces is immense, too much to go into now, but take my word for it, to feel healthy, happy, vibrant and sleep well you need a healthy digestive system.


  1. Laughter; Laughter is the body’s natural remedy to stress, maybe you have noticed yourself and others laughing at inappropriate times? Well show a little understanding to yourself or others, it is just like a sneeze or a hiccup, sometimes you just can’t help it. To boost your laughter supply you can go to a Laughter Yoga class, but failing that search YouTube for funny videos, watch comedy shows and mix with your funniest friends.


So there are more but there are 5 free ways to boost your health and happiness. If you however feel you need more than this, or someone to guide you through some relaxation, meditation, breathing techniques, or to address a maladaptive pain or stress response, then as a Health HypnoCoach I here to help.

To ensure you get the help you need and the reassurance that I am the right person to help you, I offer a free introductory call, followed by a 90 minute breakthrough session for the introductory price of £97.00. Just contact me at www.alexawarner.co.uk/contact/ or on 0794 777 6425.

Viva Las VAGUS!!!!

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