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The vagus nerve, originating from the brainstem, innervates facial muscles, throat, respiration, digestion, and the heart. It can be stimulated orally by gargling with water or mouthwash, singing, chewing gum, sucking on hard candy, or humming. Eating more probiotics can stimulate the vagus nerve in the gut, relaxing the body. Exposing yourself to something cold, like a cold shower or dunking your face in cold water, also helps. Rubbing behind your ears with two fingers can also stimulate the vagus nerve.

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Our lymphatic system needs cleansing to improve skin health. Start by stimulating the clavicle for 15 seconds, then move to the face, working from under the eyes to the chin and ears. Massage the carotid and jugulodigastric nodes behind the ears. Finally, bring fingers down to the thoracic ducts to drain lymph back into the subclavian vein for overall health. Translation: The lymphatic system needs cleansing for better skin. Stimulate the clavicle, then massage the face and nodes behind the ears to drain lymph for improved health.

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The vagus nerve, originating from the brainstem, innervates facial muscles, throat, respiration, digestion, and the heart. It can be stimulated orally by gargling with water or mouthwash, singing, chewing gum, sucking on hard candy, or humming. Eating more probiotics stimulates the vagus nerve in the gut, which is connected to the brain, helping the body wind down. Exposing yourself to something cold, like a cold shower or dunking your face in cold water, also stimulates the vagus nerve. Rubbing behind your ears with two fingers may also have an effect.

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Three daily neck exercises, 25 repetitions each, can help improve posture. First, with elbows at 90 degrees, move arms backward, focusing on bringing shoulder blades together. Second, in the same 90-degree position but with hands facing forward, repeat the backward motion to further engage the shoulder blades, targeting the rhomboid muscles. Third, with thumbs up, move arms backward to work the muscles behind the shoulder blades. These exercises strengthen weak muscles, potentially leading to improved posture.

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The lymphatic system is important for immunity and detoxification. Exercise is the most important way to support it, as lymph relies on muscle contraction to circulate. Because sitting causes lymph stagnation in the pelvis and legs, exercise should involve standing and moving. Walking or using a mini trampoline are good options. Drinking water is also important, as dehydration can cause lymph fluid to stagnate and increase waste buildup. Electrolytes can be added for a mineral boost. Dry brushing, using gentle strokes with a natural bristle brush from extremities towards the heart, can also help. Spending extra time on the joints aids lymph node drainage. Dry brushing exfoliates the skin and moves lymph, benefiting the immune and detoxification systems.

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When we sit for long periods of time, the hip flexors in the front get tight and shortened while the glute muscles in the back become weak and lengthened. This tips the pelvis forward into an anterior tilt, throwing off the body's alignment. That shift travels up the chain causing the rounded upper back, weak and tight shoulder blades, and extra tension in the neck. To start the stretch, pull up a chair. Lie down on the floor and elevate one of your legs at 90 degrees. Opposite leg straight out, toes pointed back, hands out to your sides, palms up, and take deep breaths into your stomach. Hold this position for about ten minutes on each side.

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The exercise involves having points of contact at the back of the head and between the shoulder blades. The movement consists of the chin rolling underneath and the back of the head rolling up the wall. This exercise can be performed at the corner of a door for feedback. The movement should be coordinated with breathing, inhaling deeply and exhaling during the exercise, holding for two to five seconds, and repeating five to ten times. This exercise is beneficial for office workers, cyclists, or anyone in sustained positions. It activates deeper neck muscles, stabilizes the neck and shoulders, and loosens the back.

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If the back of your head can't rest against the wall without looking up, your spine is likely rounding, moving your head forward. This can make your head feel like a 40-pound bowling ball, stressing your spine. A gentle exercise to prevent worsening involves lying on the floor with legs elevated on a chair at 90 degrees and hands out to the sides, palms up. Lying horizontally helps align the spine by using gravity to open it up. Doing this daily can improve posture.

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The speaker says cortisol phase is real, though there aren’t a lot of studies. "When you have excess corticosteroids in your body, do get puffiness. You do hold on the water." They explain cortisol as the stress hormone released in response to stress. There’s marketing around supplements like "Ashwagandha" to combat this stress, and there is "limited evidence that it does help" with swelling and inflammation related to stress 100%. If you notice your face is puffy and you’re stressed, "it probably is because of your stress." Handling the stress is said to benefit other areas as well. Suggestions include "start getting good sleep, doing meditation, doing red light," and "getting rid of toxic people and relationships." The speaker notes, "it might be related to cortisol" but "handling the stress is gonna benefit you in more ways than one."

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The vagus nerve connects the gut and brain via the enteric nervous system. If vagal tone is off, digestive issues like slow digestion, constipation, or reflux may occur. Supporting vagal tone can alleviate these symptoms. Stress-reducing activity and specific foods can support the vagus nerve. Prebiotics and postbiotics are beneficial.

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If you're getting tension headaches, pain on the base of the neck, it could be coming from your suboccipital super tight. Here's a stretch for you. Get the hand in the back of your head; your other hand makes a little square. It's a counter movement: you push inward with your chin as you pull your head forward. You have to push in. If you're doing this right, you're going to feel a huge lengthening stretch right there through your suboccipitals. It's going to help you combat the effects of forward head posture. It's going to help you give a little relief. You'll feel a little taller when you're done with it. So try that shit out. It's not fixing your shit. It's relieving your shit.

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To stimulate lymph nodes, perform five to eight circles at the base of the neck on both sides, below the ears on the side of the neck, in the armpits, and in the groin area. Add deep breathing to target lymph nodes in the abdomen and chest. This can be done multiple times daily to help with lymphatic drainage.

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To enhance the lymphatic system, aim for seven to nine hours of deep sleep, ideally sleeping on your right side. Exercise and proper hydration are also important. Good posture and ergonomics are crucial, as sedentary behavior hinders blood flow. Stress reduction is also necessary.

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To keep skin healthy and cleanse the lymphatic system, stimulate the clavicle with crossed fingers. The right side contains a lymphatic duct, and the left side contains a thoracic duct, both draining into the subclavian vein, feeding into the superior vena cava, carrying lymph and blood back to the heart. After opening the ducts, tap the face for thirty seconds to stimulate blood supply, then slap the face to bring in more hyperemia. After another thirty seconds, bring everything from the face to the ears. Then, every thirty seconds or a minute, take your fingers from the ears and bring it down to the ducts.

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The "humming thumb" biohack can immediately calm the nervous system by activating the hypoglossal, trochlear, and vagus nerves. First, test your hamstring stretch. Then, activate the vagus nerve by humming. Next, activate the trochlear nerve by following your thumb with your eyes, near and far, keeping your eyes pinned on it at a good pace. Lastly, add the hypoglossal nerve by moving the tongue from side to side on the inside of each cheek. Combine all three actions for thirty seconds to a minute.

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That puffy, round, swollen face you're seeing in the mirror. It's not water retention, it's your stress hormone cortisol. Here's what's really happening: Cortisol breaks down your proteins and converts them to sugar. This triggers insulin, your fat storing hormone. Most people don't realize stress is literally changing their face shape. If you're seeing a rounder face even though you're eating healthy, your cortisol levels might be the hidden culprit. Start with one thirty minute walk a day. It naturally lowers cortisol, you'll see the difference in your face within weeks.

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Sitting is the new smoking, so get up every hour and do 10 squats or some other activity. Stretch, walk, and change positions often. Getting out of your chair as much as possible will prevent stagnation in your body. The more you sit, the more you stagnate.

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To improve posture while sleeping, place a pillow under your knees, positioning it at the top of your pelvis. Roll back, extending your head slightly off the edge of the pillow. This flattens the spine. Breathe through your stomach and get comfortable. This position is considered ideal for correcting posture during sleep.

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Tuck your chin, keep your spine tall, and pull your shoulders down and back, squeezing your shoulder blades together. The movement should be small and slow, creating a gentle squeeze between the shoulder blades. Relax and return to the starting position. Repeat this exercise five times, moving slowly. This shoulder blade squeeze exercise can help maintain healthy posture, improve shoulder blade muscle strength, and increase mobility.

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Stimulate the suprasternal notch, the indentation at the top of the sternum, for up to a minute. Use small circles, alternating with holding the position. This action stimulates the parasympathetic nervous system via the vagus nerve (cranial nerve 10). This stimulation is claimed to reduce anxiety and stress, promote sleep, lower blood pressure and pulse rate, and induce relaxation.

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The vagus nerve, originating from the brainstem, innervates facial muscles, throat, respiration, digestion, and the heart. It can be stimulated orally by gargling with water or mouthwash, singing, chewing gum, sucking on hard candy, or humming. Eating more probiotics stimulates the vagus nerve in the gut, connecting to the brain, which can help the body relax. Exposing yourself to something cold, like a cold shower or dunking your face in cold water, also stimulates the vagus nerve. Rubbing behind your ears with two fingers may also have an effect.

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Stimulate the suprasternal notch, the indentation at the top of the sternum, for up to a minute. Use small circles, alternating with holding pressure. This action stimulates the parasympathetic nervous system via the vagus nerve (cranial nerve 10). This stimulation is claimed to reduce anxiety and stress, promote sleep, lower blood pressure and pulse rate, and induce relaxation.

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To relieve tension, rub around your eyes and neck, feeling into the tension. Move your head to break it down. Slap down your arm and chest to wake yourself up, and even slap your head. For opening up, especially before interviews, place hands on your lower back and lean back, breathing. Variations include having your arms out to open the throat. Then, bend forward to unwind, letting everything hang to stretch the posterior chain and back line.

Huberman Lab

Control Your Vagus Nerve to Improve Mood, Alertness & Neuroplasticity

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Welcome to the Huberman Lab podcast. I'm Andrew Huberman, a professor at Stanford, and today we're discussing the vagus nerve, also known as cranial nerve 10. The vagus nerve is a vast network connecting the brain and body, resembling its own nervous system. It plays a crucial role in various functions, including mood regulation, alertness, and relaxation. Recent research has provided actionable tools to control the vagus nerve, allowing for improved mood, relaxation, and learning without pharmacological aids. The vagus nerve is unique as it carries both sensory and motor information. While it is often associated with calming effects, it can also enhance alertness depending on which pathways are activated. Understanding the vagus nerve's dual role is essential for effectively utilizing its functions. The vagus nerve's sensory pathways collect information from various organs, including the gut and lungs, and relay this information to the brain. This sensory input influences our levels of alertness and mood. For instance, the gut produces serotonin, which is crucial for mood regulation, and its levels are communicated to the brain via the vagus nerve. To enhance vagal tone and improve heart rate variability (HRV), which is linked to better health outcomes, one can engage in practices such as deliberate extended exhales throughout the day. This simple technique can help regulate the autonomic nervous system balance between sympathetic and parasympathetic activity. Exercise also plays a significant role in activating the vagus nerve. Engaging large muscle groups during physical activity releases adrenaline, which stimulates the vagus nerve and increases alertness. This connection between physical movement and brain activation highlights the importance of exercise for cognitive function and motivation. Additionally, the vagus nerve is involved in the modulation of serotonin levels in the brain. Adequate gut health, supported by a diverse microbiome and sufficient tryptophan intake, is essential for maintaining healthy serotonin levels. Consuming low-sugar fermented foods can enhance gut microbiota, which in turn supports serotonin production. For calming effects, specific practices can activate the vagus nerve pathways. Techniques such as gentle neck stretches, humming, and the physiological sigh can stimulate the vagus nerve and promote relaxation. These practices are supported by neurophysiological evidence and can be easily incorporated into daily routines. In summary, the vagus nerve is a complex and vital component of our nervous system, influencing mood, alertness, and overall health. By understanding its functions and employing practical techniques, individuals can harness the power of the vagus nerve to enhance their well-being and cognitive performance.

The Dhru Purohit Show

Vagus Nerve Hacks: Powerful Techniques to Enhance Health, Longevity & Well-Being

Guests: Navaz Habib

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Dr. Navaz Habib discusses the vagus nerve, the tenth cranial nerve, which plays a crucial role in relaying information between the brain and organs throughout the body. Most of the information (80%) travels from the organs to the brain, indicating that vagus nerve dysfunction can lead to various health issues, particularly gut problems, inflammation, and mental health challenges like anxiety and depression. Habib categorizes the main stressors affecting the vagus nerve into four areas: daily stressors (financial and relationship issues), psychological stress (past traumas), physical stress (injuries and sedentary lifestyles), and biochemical stress (toxins and nutrient deficiencies). He emphasizes the importance of wearable technology, like Whoop and Oura Ring, to track health metrics such as heart rate variability (HRV), respiratory rate, and sleep architecture, which can serve as proxies for vagus nerve health. Improving vagus nerve function can be achieved through better sleep, controlled breathing patterns (nasal, diaphragmatic, and longer exhales), practicing gratitude, and spending time with loved ones. Habib's book, *Upgrade Your Vagus Nerve*, offers insights and a free program to help individuals enhance their vagus nerve function and overall health.