Vagus nerve stimulation at home
Vagus nerve stimulation is a medical treatment whereby electrical impulses are delivered to the vagus nerve. This nerve is responsible for various tasks such as digestion, heart rate, mood management, and relaxation. That is why sometimes it is called the nerve of emotion. By stimulating the vagus nerve, you tell your body that it is time to relax and de-stress. This, in turn, leads to long-term improvements in mood, well-being, and resilience. To directly stimulate the vagus nerve, an implanted device delivers electrical pulses. However, since the nerve is connected to different parts of your body, you can also indirectly stimulate it by practicing specific exercises for vagus nerve stimulation at home.
Vagus nerve exercises at home
Stimulating your vagal tone from within the comforts of your own home can be done with various vagus nerve exercises. Your vagal tone is the activity of the vagus nerve. Having a low vagal tone is often associated with inflammation, heart disease, and poor psychological well-being. Luckily, you can indirectly stimulate your vagus nerve from home with the exercises listed below!
The first exercise that you can try out right away is singing. Singing stimulates the vagus nerve because it is connected to your vocal cords and the muscles in the back of your throat. When you are singing, you activate these muscles and naturally stimulate the vagus nerve. Humming, chanting, and gargling have the same effect. So, the next time you are in the shower, try and sing your heart out!
Various studies show that meditation increases energy and relieve stress, among other things. When the vagus nerve receives signals from these meditation effects, it messages the brain that there is no need for a fight-or-flight response. This increases vagal tone. There are various kinds of meditation exercises that you can try. Tummo meditation and Breathing meditation are some examples. Find a quiet and peaceful spot in your house and try it out.
Breathing yoga and deep breathing
The techniques in breathing yoga aim to stimulate and balance the vagus nerve. Deep breaths, centered on slowing the exhalation, are seen as the key to stimulate the vagus nerve. If you want more than the regular breathing techniques of yoga, you can also do deep breathing exercises. Please keep in mind that you should not practice these exercises while working out. Always sit or lie down before practicing these techniques and never practice while operating a vehicle or if you are in or near water.
Research shows that acute exposure to cold stimulates the vagus nerve. If you are not used to cold therapy, it might take some time to get used to the cold. Start by splashing cold water on your face and take cold showers. These are two easy ways to integrate the cold into your life at home. As your body adjusts to the cold, your fight-or-flight response decreases, and your parasympathetic activity (rest-and-digest) increases.
At home vagus nerve stimulation with the Wim Hof Method
Vagus nerve stimulation at home will be easy by practicing the scientifically underpinned Wim Hof Method. Many aspects of the method are related to vagus nerve exercises. For instance, the specialized breathing techniques of the method reduce stress levels and develop a stronger immune system. Regularly exposing yourself to cold is also a big part of the method. It promotes the production of endorphins and improves the quality of your sleep. Thousands of people all over the world, including professional athletes and celebrities, already practice the method. Join them today and experience the many benefits that the Wim Hof Method can offer you!
Practice the Wim Hof Method
There are many ways for you to discover the Wim Hof Method. If you are new to the method, the free mini class is the perfect way to get you started, as you will learn the basics. Once you are ready for more, the Fundamentals video course offers you the next step. Throughout the weekly videos of this 10-week course, you will develop a consistent practice that you can keep on practicing even after the course is over.
The three pillars
The Wim Hof Method is based on three pillars. Each one of them helps you to increase your vagal tone. Breathing and cold therapy are the first two pillars. Wim Hof is known for his record-breaking achievements related to cold, so the fact that cold therapy is one of the pillars is probably no surprise. The third pillar, commitment, is the foundation of the other two. All three of them together create a world of possibilities and benefits for you to discover.
Wim Hof Method References
Wim Hof Method is assesed on average with an 9.5 out of 10 based on 2147 experiences written by participants