Feeling Out of Sync?

Have you ever experienced unexplained anxiety, a fluttering sensation in your stomach during stress, or persistent fatigue and brain fog? These sensations might be signals from your “second brain”—your gut.

What is the Second Brain?

The gut is called the “second brain” because it has a complex network of about 500 million neurons that independently regulate the digestive system. The gut and brain are constantly “talking” to one another and relaying information back and forth via the vagus nerve. What affects one, also affects the other. The “gut-brain connection” refers to the bi-directional communication pathway between the gut and brain, primarily facilitated by the vagus nerve.

gut-brain connection

Did you know?

More information passes between your brain and your gut than any other body system. In fact, there are more nerve cells in your gut than anywhere else in your body outside of your brain! 

What is the Vagus Nerve?

The vagus nerve is the longest cranial nerve of the body and the communication superhighway between the digestive system and the brain. It originates in the brainstem and extends down into the abdomen and major organs like the heart, lungs, and gut. It plays a role in regulating heartbeat, breathing, digestion, immune function, inflammation, and even mental health.

The Parasympathetic System and Stress Reduction

As a key component of the parasympathetic nervous system—the “rest and digest” system—the vagus nerve helps slow the heart rate, stimulate digestion, and promote relaxation. Activating this system counteracts the “fight or flight” response, reducing stress and enhancing overall well-being

Stimulating the Vagus Nerve Naturally

Your body transitions between sympathetic (stress-related) and parasympathetic (relaxation-related) states based on internal and external stimuli. Fortunately, you can actively engage the parasympathetic response to reduce stress and promote a sense of safety and support.

12 Ways To Activate Your Vagus Nerve:

gut-brain connection

  • Deep and Slow Breathing: Slow, intentional breaths from the diaphragm effectively stimulate the vagus nerve and promote relaxation.
  • Meditation & Yoga:Practice mindfulness and combine physical postures with breathwork to calm the mind and tone the vagus nerve.
  • Tapping: Emotional Freedom Technique (EFT), is a practice where you gently tap on specific points on your body called meridians leading to a calming effect and stress reduction.
  • Listening to Music: Music can help relax the mind. Listening to calming music decreases blood pressure, heart rate, and respiration rate. There are specific musical frequencies that are shown to have more benefits.
  • Singing or Humming: Engage your vocal cords through singing, chanting, or humming to activate the vagus nerve.
  • Laughter Therapy: Laughter therapy has a positive and stimulating effect on the vagus nerve. Laughter releases endorphins, known as “feel-good hormones”. It reduces stress hormones, bringing down your heart rate and blood pressure, and causing your muscles to relax.
  • Grounding: Connect with the earth by walking barefoot to absorb negative ions and shift into a parasympathetic state.
  • Gratitude:Regularly acknowledge things you’re thankful for to build resilience and counteract stress
  • Healthy Diet: Prioritize fiber-rich foods like fruits, vegetables, whole grains, and probiotic or fermented foods to nourish beneficial gut bacteria.
  • Regular Exercise: Moderate physical activity like walking, swimming, or biking can positively impact both gut health and stress levels.
  • Massage: You can stimulate the vagus nerve by massaging your ears, scalp, or feet boosting vagal tone and even lowering blood pressure.
  • Sleep Hygiene: Adequate sleep is crucial for maintaining a balanced nervous system.

 

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Jennifer Pond, MS

Holistic Nutritionist and Health Coach