The vagus nerve is the longest cranial nerve in the body. It is also connected to your brainstem to your neck, heart, lungs, and digestive system. You can imagine it to be the communication highway between your body and your organs.

In particular, it is the direct initiator of the parasympathetic nervous system, the rest and digest mode, that is the direct opposite of the fight or flight stress response.  Look for a Koh Phangan Muay Thai gymand start training, as it is

With a fit and stretched vagus nerve, you rebound from stress in a short time. Once it is weak, it puts you in a rut of anxiety, inflammation, and elevated cortisol.

The Relation Between Cortisol and A Weak Vagus Nerve

Chronic stress leaves your sympathetic nervous system (fight or flight) behind the wheel. This pours your body with cortisol and adrenaline. Although vital to survival, prolonged elevated cortisol levels cause brain fog, belly fat, poor sleep, and a lack of immunity.

The high vagus nerve is a braking power. It transmits signals to slow down the heart and cool the response of inflammation, and basically tells your body, the tiger has disappeared, you may now relax.

[Image: importance of exercise in stress control]

How Can We Stimulate the Vagus Nerve?

The best part? Simple and free methods allow you to enhance your vagal tone in a few minutes.

a)  Physiological Help

It is the most effective method to reduce stress in real-time, invented by neuroscientist Andrew Huberman.

The Procedure: How to do it: one deep breath in through the nose. Then, just as you are about to exhale, take another short breath of air to strain your lungs to the full capacity. Breath out gradually and fully using your mouth. Start doing muay thai in koh phangan, and it will surely help you tackle stress.

How it Works: The double inhale enlarges collapsed alveoli in the lungs and enhances oxygen exchange to the fullest. Deep breathing activates the vagus nerve to reduce the heartbeat. Perform this 1-3 times when in a stressful situation.

b)  Cold Exposure

Cold water activates the vagus nerve, and this causes the dive reflex, which instantly reduces the heart rate and channels blood to the brain.

How to do it: Take a 30-60 seconds shower in cold water. Or pour some ice-cold water over your face and hold your breath for a couple of seconds.

c)  Use Humming

The vagus nerve directly goes past the vocal folds. The nerve is stimulated mechanically by vibrations caused by humming, singing, or chanting (as in yoga, the sound "Om").

How to do it: Hum a favorite song for a few minutes in the car or do a basic exercise known as a bee breath; inhale deeply and then exhale and hum like a bee.

d)  Gag Reflex

In case you are really courageous, the gag reflex, which can be stimulated by a tongue depressor or a toothbrush, is one of the most powerful stimulators of the vagus nerve. It is neither comfortable nor effective.

Make a Daily Routine for Yourself

You don't need an hour. Try this:

Morning: 30 seconds of a cold shower.

Ride: Music on the radio.

Stress Spike: A single physiological sigh.

With your daily stimulation of this hidden off-switch, you condition your nervous system to be stronger. It is not to become stress-free, but it is to make sure that stress does not possess you.