YOUR 2024 BRAIN BRAWN MINI RESOLUTION BEST YOUR STRESS • WEEK 3

​Stimulating the Vagus Nerve

 Happy Monday!
 
We hope you are breathing and humming your way to some physiological peace via the Rest and Digest system.
 
Beyond using the diaphragm, what else can we do to activate the Vagus Nerve, thus turning on the Rest and Digest System and breaking the Fight or Flight response (AND in doing so reducing the negative impact of stress on the brain)?

Here are some ideas for you:
 
Cold Water (free)
 
Well, this may not be a favorite, but a dip into cold water can activate the Vagus Nerve. Ice water plunges have become popular for perceived health benefits. But not everyone can or should attempt cold water plunges, so consider these alternatives:

• Splashing cold water onto your face
• Using cold compresses on your neck and cheek (nothing fancy, just ice cubes in a baggie)
• Drinking ice water (if your teeth can handle it)
• Finishing your shower with a blast of cold water

Sound
 
Some studies have noted the Vagus Nerve can be activated by binaural beats or pink noise.
 
Listening to binaural beats requires headphones and is best attempted in moments of stillness. It is often recommended to do so before sleep or before a stress-inducing event (such as taking a test). Research is currently underway to evaluate the cognitive effects of binaural beats on AD patients.
 
Pink noise is distinguished by sounds that rise and fall, like the sound of waves. We can listen to pink noise at any time but is certainly an ideal adjunct to the massage technique below and the breathing exercises from Week 1.

Touch ($$)
 
 “Vagus Nerve Massages” are all over the internet. These massages target specific pressure points (the same pressure points used by acupuncturists) in the stomach, ears, neck and feet to activate the Vagus Nerve. Fortunately, it isn’t necessary to spend hours on YouTube tutorials or spend hard earned money on a specialty massage because any good old massage will do the trick, as well as acupressure and acupuncture. Level up the experience with sound and essential oils.
 
Massages can get pricey! But you can look into steeply discounted student massages at a massage school near you.
 
Truvaga and Apollo Neuro are two direct to consumer devices which claim to activate the Vagus Nerve and activate our Rest and Digest system. They are both a bit pricey, but anecdotal reports have been positive:
 
Next week, we’ll explain how some of our past resolutions tone the Vagus Nerve. See you then!

TRACK YOUR PROGRESS

YOUR MINI RESOLUTION: BEST YOUR STRESS!

This week, stimulate your vagus nerve to help stave off stress. Use the calendar to log your breathing exercises, as well as your exercise, sleep, sugar. water, fruit-n-veggie and micro goals!

Click or tap to view and download the log.