Stress Relief & Vagus Nerve Exercises

It is very important to add in relaxation/unwinding time into life on a daily basis and even more so when you are undergoing high stress situations.

There are a number of options but I would suggest looking up ‘vagal nerve stimulation’ exercises and trying them out until you find 2-3 that work for you. Research has shown that vagal nerve stimulation has a direct correlation with reducing hypertension, heart rate and other issues.

Specific vagal exercises include:

• ear rubbing/pulling,
• gargle water,
• breathing in a 4/7/8 pattern (in for a count of 4, hold for 7, exhale for 8),
• singing, humming, chanting,
• deep belly breathing – which can be done on it’s own or in conjunction with meditation. To do this, all you need to do is:
  Breathe in, belly out. Breathe out, belly in.
  Make sure you breathe all the way into your lower belly when you do this. You should notice your breath rate slow down and your abdomen expand quite a bit.

If you’re in a pinch and you need quick access to your rest and digest then try the Vagus Stretch:

• Turn your head so that your ear is over your shoulder,
• Your eyes should then look up to where the wall meets the ceiling in the opposite direction,
• Use your hand to hold your head in this position if needed.
• Keep this position until you feel your body start to take deep breaths.
• You will know it is time to relax once you feel a sigh, a burp, tummy rumble, a yawn or you feel sleepy.
• Repeat on the other side.
• This can take up to 1-3 minutes on each side.

Here is a great video on how to do this.

The following apps are have free meditations. Try each one until you find one that resonates with you.
Calm / Headspace / Insight Timer / Smiling Mind / Ten Percent Happier / O-P-E-N App.

Alternatively you can try a Yoga Nidra or progressive muscle relaxation meditation on YouTube.

I would suggest adding in 10-20 minutes of specific and focused relaxation daily.

What happens if I feel worse while doing this?
If you start to feel anxious or worse while meditating, don’t worry! Instead of sitting still while doing it, try the vagus stretch for 1 minute while standing (outside will help you get some lovely vitamin D too), OR do deep belly breathing while walking. With each step breath ‘In In In’ and then ‘out out out out out’ (more steps with exhale then inhale). Focus more on the movement than the need to ‘relax’.

Questions? Get in touch – we are happy to help!