Perform a physiological sigh by taking two inhales through the nose (first longer, second sharp) followed by a long, to-lungs-empty exhale through the mouth. This is the fastest way to activate the parasympathetic nervous system and shift the autonomic nervous system towards calm by adjusting the carbon dioxide-oxygen ratio and decelerating heart rate.
Throughout the day, deliberately extend your exhale 10-20 times, anytime it occurs to you, to pump the brake on your heart rate. This strengthens the vagal pathway, increasing heart rate variability (HRV) during both wakefulness and sleep, and improving auto-regulation.
Engage in physical activity involving large muscles (legs, trunk), such as jumping, resistance training (6 reps or less near failure), or sprinting. This releases adrenaline, which activates the vagus nerve to increase brain alertness, motivation, and focus, helping overcome lethargy and brain fog.
Schedule cognitive learning sessions (e.g., language, piano) in the one to four hours after high-intensity exercise that leaves you energized but not exhausted. This stimulates the vagus nerve to release norepinephrine (alertness) and acetylcholine (focus), which are crucial triggers for adult neuroplasticity and learning.
Ingest one to four servings of low-sugar fermented foods daily and ensure sufficient dietary tryptophan intake (e.g., dairy, white turkey meat). This promotes healthy gut microbiota, which produce short-chain fatty acids essential for converting tryptophan into gut serotonin, signaling via the vagus nerve to stimulate serotonin release in the brain for mood and well-being.
Hum by extending the “h” sound (e.g., “hhhhhmmmm”) to create a deep vibration that moves from the back of the throat down into the chest and diaphragm. This mechanically activates specific vagus nerve branches, driving a parasympathetic response and slowing heart rate for deep relaxation.
Wear Roca red lens glasses in the evening after sundown to filter out short wavelength light from screens and LED lights. This ensures normal, healthy increases in melatonin and low cortisol levels, aiding calm and improving the transition to sleep.
Take AG1 daily, a vitamin, mineral, probiotic drink with prebiotics and adaptogens. It improves energy, focus, and overall health, supporting digestive and immune system health, bowel regularity, and reducing bloating.
Dissolve one packet of Element (electrolytes without sugar) in 16-32 ounces of water upon waking and during physical exercise, especially on hot days. This ensures adequate hydration and essential electrolytes (sodium, magnesium, potassium) for optimal brain and body function.
Utilize Function Health for comprehensive lab testing of over 100 biomarkers. This provides insights into heart, hormone, immune, and nutrient health, as well as toxin levels, with analysis and recommendations from expert doctors.
Use a Juve whole body panel three to four times a week and a handheld light at home and while traveling. Red and near-infrared light have positive effects on cellular and organ health, including faster muscle recovery, improved skin health, reduced pain, and enhanced mitochondrial function.
Sit with elbows on a table, push them down and away from your ears, then turn your head up and to the right, then up and to the left, feeling a stretch on the side of your neck. This mechanically activates some vagus nerve fibers, potentially leading to a calmer state.
Gargle to activate the calming aspects of the vagus nerve. When gargling, you use the back of your throat, creating vibrations that stimulate vagal pathways.
Consider supplementing with a quality probiotic, magnesium orotate, and coenzyme Q10. A clinical trial showed this combination could improve symptoms of major depression in the short term by supporting gut microbiome and serotonin production.
Gently rub behind the ear or the area right outside the ear hole with a little pressure. This activates a minor sensory branch of the vagus nerve, conveying mechanical pressure to the brainstem for a slight calming effect.