Bend Health Guide Issue 7 Fall/Winter 2019

Practices to Reset the Vagus Nerve
Attend to your Gut Health
Increase the health of your vagus nerve by maintaining a
healthy digestive system. The enteric nervous system, also
called belly brain, is made up of the “microbiome” that lives in
your gut. This ecosystem contains good and bad bacteria that
reside within your intestinal tracts. An imbalance in your
gut can lead to an inflammatory response in your immune
system and cause a wide range of disruptive symptoms,
including anxiety and depression. Improve your microbiome
by reducing sugar intake and identifying any hidden food
intolerances. You may need the assistance of a doctor or
nutritionist to discover causes of gut imbalance.
Breathwork
Conscious Breathing: Breath is one of the fastest ways to
shift our nervous system states. Vagus nerve stimulation
occurs when the breath is slowed from our typical 10-14
breaths per minute to 5-7 breaths per minute. You can
achieve this by counting the inhalation to 5, hold briefly,
and exhale to a count of 10. Further stimulate vagus nerve
by creating a slight constriction at the back of the throat
and creating an “hhh”. Breathe like you are trying to fog
a mirror to create the feeling in the throat but inhale
and exhale out of the nose sound (in yoga, called Ujjayi
pranayama).
Laugh Out Loud
Laughter is the best medicine. It creates a natural high of
endorphins throughout your body. A good belly laugh
naturally changes how you breathe, your heart rate, and
your blood pressure.
Shake it Out
Inspired by animals in the wild, you can use a simple shaking
practice to let go of physical tension or come out of a freeze
response. First, scan your body with your awareness to
notice areas of tension. Then, focus on these spots and one
at a time give yourself permission to shake them out. Allow
yourself to surrender to the shaking and if possible let
yourself release any sounds to accompany the movement.
When you feel complete, take a moment to pause in the
stillness and notice the subsequent release.
Honeybee Breath
Vagus nerve passes by vocal chords and inner ear. Therefore,
humming and singing both can have a calming effect on
your nervous system. In yoga, Bhamari pranayama, or
Honeybee breath provides an opportunity to experiment
with a humming sound. In this practice, I invite you to sit in
a comfortable position and close your ears with your palms
(thumbs facing down). On the exhale create a humming
sound to vibrate your eardrum. Repeat as long as desired.
Rinse and Repeat
Vagus nerve is constantly moving us in and out of balance
as we are adapting to the changing demands of our world.
Therefore, we need to repeat vagus nerve balancing exercises.
This is why many mind-body therapies are used as a daily
practice.