The vagus nerve is the longest nerve in your body, connecting your brain to your gut, lungs, and heart. It impacts your digestion, breathing, and heart rate. Having a higher “vagal tone” means that your body can relax faster after stress, and that can have a big impact on things like anxiety .
So how do you increase vagal tone? Here are a few tricks:
- Cold exposure: Try ending your shower with 30 seconds of cooler water, or splashing your face with cold water.
- Slow your breath: Try slowing your breath to about 6 breaths per minute. Breathe in deeply from your diaphragm expanding your stomach outward, then breathe out slowly.
- Karaoke: The vagus nerve is connected to the muscles at the back of your throat. Signing, humming, and even gargling can stimulate it.
- Massage: Foot massages (like reflexology) have been shown to increase vagal modulation and decrease the “fight or flight” response. Fight of flight is when someone either fights the threat or flees the situation. After the threat disappears, the body returns to its normal state.
- Laugh with friends: Researchers have discovered that “reflecting on positive social connections improves vagal tone and increases positive emotions” and laughter has been shown to “increase heart-rate variability and improve mood.” Get together with your friends and have a laugh for your mental well-being.
Want to learn more? Dr. Steven Porges is the author of Polyvagal Theory. Check out his site.