Have you ever felt like your mind and body weren't completely in sync or felt anxious or depressed when you didn't even really have a reason to be? Have you ever felt butterflies in your stomach during stressful moments or felt constant fatigue or brain fog? If so, you are likely getting signals from an unexpected source, your “second brain”.
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.
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 vagus nerve is a key component of the parasympathetic nervous system, the "rest and digest" system which controls bodily functions such as slowing heart rate, stimulating digestion, and promoting relaxation. When the vagus nerve is active, it counteracts the "fight or flight" response associated with the sympathetic system, and promotes relaxation and digestion.
Stimulating the Vagus Nerve
Your body doesn't stay solely in one state but rather transitions between the sympathetic state and parasympathetic state based on your environment and internal needs. The good news is there is a lot you can do to actively turn on and exercise the parasympathetic response, reducing stress and sending calming messages to your body and letting your body know that it is safe, secure and supported.
12 Ways To Activate Your Vagus Nerve:
Deep and Slow Breathing: Slow, intentional breaths from the diaphragm effectively stimulate the vagus nerve and promote relaxation.
Meditation & Yoga: Mindfulness meditation helps calm the mind and activate the parasympathetic nervous system. Combining physical postures with breathwork can promote relaxation and help 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: The vagus nerve is connected to your vocal chord and the muscles that are at the back of your throat. This means that singing, chanting, humming, or gargling all have the ability to activate your vagus nerve and positively influence your mind.
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: Grounding allows us to absorb the negative ions from the earth, which act as antioxidants. It has been shown that when our feet are on the ground, the muscles begin to relax, causing a shift into the parasympathetic nervous system state.
Gratitude: When you practice gratitude you are working with the parasympathetic nervous system to create resilience and to offset stress. Practicing gratitude regularly, will create positive change in your approach to everyday challenges.
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
NextGeneration Nutrition believes that better health should be accessible to everyone and that we all are able to improve our health through good nutrition, physical activity, and lifestyle change. We do not support setting shame-based goals but encourage embracing our bodies, genetics, and personality. Our philosophy is abandoning the “One Size Fits All” mentality to create a personalized wellness plan based on your biological makeup and your lifestyle.
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