It goes without saying that the vagus nerve is not something “new” (it was first identified as early as 1664), but awareness of its profound impact on overall health and wellness has become increasingly mainstream. Before we get into why — let’s start by understanding what the vagus nerve actually is.
Broken down to the most simplistic explanation, the vagus nerve is the longest cranial nerve of the parasympathetic nervous system. This makes it a key component in the regulation of heart rate, respiratory rate, and digestion, hence why it’s often referred to as the "rest and digest system.”
Historically, doctors have used medical devices for vagus nerve stimulation (VNS) to treat patients diagnosed with conditions like severe depression, stroke, and epilepsy. While there’s no exact at-home equivalent to this, there are things you can do to mirror some of its powerful benefits and, in turn, support a healthy nervous system (think improved mood stabilization, energy, and stress).
Read on for a few simple yet powerful ways to regulate your nervous system anywhere you go. Not only will these habits support a calmer, more grounded you, but they can help offset any stress-induced skin concerns, too.
1. Cold exposure
Apply a cold towel to your face and neck or even dunk your face in a bowl of distilled ice water to activate the vagus nerve through what’s called the “mammalian diving reflex.” Without getting too scientific, this just means the cold water triggers an involuntary physiological response that slows your heart rate, restricts blood flow to the extremities, and redirects blood to the brain and vital organs. In turn, it promotes a calming effect.
TIP: After you’ve done this, wash your face with Reflekt 1 Daily Exfoliating Face Wash. Pay close attention to the exfoliating beads as they melt into your skin. Notice the feeling of washing them away. Pat your skin dry before applying our serum, face cream, then eye and lip cream. With each step, really focus on how it makes your skin feel refreshed and soothed. Doing so will further ground you in the present.
2. Progressive muscle relaxation
Tense, hold, and release different muscles in your body, really focusing on the sensation of the muscle when it’s tensed versus when it’s released. Start with your toes, then your calves, your thighs, your buttocks, and so on until you’ve worked your way up your full body. This practice will help with present-awareness so you can stay in tune with what’s happening right now.
3. Meditation
The word “meditation” can be intimidating for some, but it doesn’t have to be — it can look different for everyone. Whether it’s a yoga or breathwork class, more casual deep breaths with your eyes closed, or even just practicing mindfulness with a glass of hot tea. It’s all about moments of being present with your slow, deep breaths.
4. Work it out
Get your blood flowing and heart rate up with whatever physical activity tickles your fancy. Whether that’s a run (they don’t call it a “runner’s high” for nothing) or pilates, a good sweat can help stimulate the vagus nerve — just as a meditation can — by shifting you away from any feelings of “fight or flight.”
5. Dance
If just the thought of running makes you sweat, consider an activity like dancing or going for a walk instead. Something more “fun” that can still get your heart pumping and boost your mood without stressing you out (you know, the very thing you’re trying to avoid).
