The gut is not only the key to health, but the key to happiness as well. It plays a role in stress modulation by transmitting signals to and from the brain via neurotransmitters, along the vagus nerve. The vagus nerve is the biggest nerve in the body, extending all the way from the brain stem to the intestines and branching out to connect the major organs.

When the vagus nerve is stimulated, it activates the parasympathetic nervous system and the body’s “rest and digest” response. Engaging in activities that wake up the vagus nerve, strengthen it and disrupt the “fight or flight” response of the sympathetic nervous system. Regularly exercising the vagus nerve promotes a strong and healthy vagal tone, which helps ward off the negative effects of stress. 

Supporting and stimulating the vagus nerve is a great way to support optimal gut health. Here are 7 activities that can support a healthy vagal tone. 

1.  Alternate Nostril Breathing
Pranayama refers to yogic breath work.

Here is a simple pranayama exercise you can do anywhere:
- place your right thumb on the outside of your right nostril, closing it off.
- inhale fully through your left nostril.
- Holding the breath, use your right ring finger to close off your left nostril and remove your thumb from your right nostril.
- Exhale fully through your right nostril.
- Keeping your ring finger on your left nostril, inhale fully through your right nostril.
- Holding at the top of the breath, switch fingers again, putting your thumb on the outside of your right nostril and removing the ring finger from the left.
- Exhale fully through your left nostril.

This is one round. Continue for 5-10 rounds, or until you feel relaxed. 

2. Cold Plunge
The cold plunge is a practice that exists in many culture. It is done to help build the immune system by increasing resilience to stress (the shock of going from hot to cold) and supporting the body’s ability to transition between the sympathetic and parasympathetic nervous systems.
To do a cold plunge, immerse your body in warm water for five minutes. Then immediately transition to cold water for 20 seconds. A less drastic approach is to rinse your face with very cold water right after a hot shower or bath. Many spas such as the Scandinave Spa, have hot and cold plunge pools you can dip in and out of. 

3. Deep Breathing
Creating a practice of slowly and fully inhaling and exhaling each breath helps slow down your body and combat stress, activating the parasympathetic nervous system and stimulating the vagus nerve. Although it isn’t realistic to breathe like this all of the time, when you catch yourself feeling overwhelmed or stressed out, bring your focus back to your breath. I suggest you try to add a deep breathing practice before bedtime, even if it’s just 5-10 minutes a day. A small change in your daily habits can create a profound shift in your nervous system and stress levels.

4. Gentle Movement
Walking or doing yoga are great ways to gently move the body and stimulate the vagus nerve through calming exercise.

Here is a short yoga sequence for the vagus nerve:
- Several rounds of sun salutations
- Sun salutation leading into crescent pose
- Sun salutation leading into chair pose with a  twist and arms stretched wide
- Triangle pose
- Reverse Warrior Pose
- Cat stretch
- Reverse tabletop
- Legs up the wall
- Reclined twist to the right and left 
 

5. Laughter
Laugher can stimulate the vagus nerve and have positive effects on heart rate. As I am sure you’ve heard – laughter is the best medicine! Especially a deep belly laugh. How can you add more laughter into your daily life? Do you take time to watch funny television shows or movies? Do you spend time with people who crack you up? Switch an educational podcase for a stand-up comedy routine a few times a week? Take some time to find your funny.

6. Meditation
Meditation has a positive effect on stress, mood, and heart rate which support the parasympathetic nervous system. Even 5-10 minutes a day can have a significant effect. Find a meditation practice that works best for you – whether it involves using an app or a guided meditation, sitting quietly in nature or lighting a candle and resting your gaze on it. Meditation is bio-individual.

7. Positive Sounds
Releasing positive tones through your vocal cords can stimulate the vagus nerve. This can be done through singing, humming, or chanting. Can you sing in the shower or in the car on your way to work? Find out what resonates with you.

You can pick and choose from the list or incorporate all of them into your routine! Pay attention to your stress levels and the feelings in your body. Find time to relax, de-stress, and do what feels right for you!