Simple Ways to Activate Your Vagus Nerve

The vagus nerve can always benefit from TLC. The good news is there are many ways to activate your vagus nerve on your own!

Cold water exposure: research has found that applying (or splashing!) a cold stimulus to your face can slow down your heart rate and increase your parasympathetic activity, reducing your acute stress response. You can also apply a cold pack to your neck or chest to achieve similar results.

Deep belly breaths: the vagus nerve runs through the diaphragm so when we breathe deeply in our belly, our diaphragm contracts and relaxes. This activates the vagus nerve and therefore our relaxation response. Exhalation is the key to this so the longer you exhale, the more vagus activation you'll have.

Sing, hum, chant, laugh: because the vagus nerve is connected to the larynx and pharynx in our throat, these activities create a vibration that stimulates your new favorite nerve. If you want to promote better digestion, hum before your meal to let your body know it’s okay to relax before digging in. When our parasympathetic nervous system (PNS) is activated, we are more equipped to properly break down food to ensure better nutrient absorption.

Gargle: for this to really be effective, try gargling to the point that your eyes tear up (this indicates you’re activating the nuclei inside the vagus nerve). Adding Himalayan salt to your water can enhance its antibacterial properties, aiding in the removal of plaque for additional benefits.

Yoga: chanting OMMM activates vocal cords and thus stimulates your vagus nerve. Additionally, yoga helps regulate your PNS by reducing stress, focusing on breathing patterns, and reducing heart rate.

Gently pull on your ears or massage the area behind ears and along jaw line: this activates the auricular branch of the vagus nerve. Acupuncture in this area can also help.

Sleep: we all know how important sleep is, but what you may not know is that the vagus nerve is more active at night because we're naturally in a calmer state when asleep. A good night's sleep gives the body time to repair and recover from daily stress.

Interested in hands-on learning for lymphatic drainage and vagus nerve stimulation? Come visit me at Feel Good Lymph in Jupiter, FL. All sessions include working on vagal tone because we can’t stress enough how important this is. I like to start sessions off on a vibration plate, as low-level vibrations have been found to activate the vagus nerve as well as promote circulation which helps to jump start our lymphatic work. Deep belly breathing and manipulation of the cervical region – a central part of MLD as 1/3 of our lymph nodes reside in the head and neck – also helps target the vagus nerve.  I also like to incorporate an occipital condyle release when appropriate. I learned this method from John Barnes’ myofascial course. By gently allowing the atlas (C1) to disengage from the occiput, we can release the tissues around the jugular foramen, providing more room for the vagus nerve to send and receive important messages.

Unraveling the Wonders of the Vagus Nerve: Your Body’s Built-in Stress Reliever

Could the vagus nerve be your answer to better relaxation, digestion and decreased inflammation?

The vagus nerve forms the primary pathway in our gut-brain axis. If you never thought about your gut and brain communicating, it helps to make sense of this by thinking back to a time when you felt butterflies in your stomach or when you had a gut feeling about something related to thoughts you were having. Research has shown that not only does our brain affect our gut, but our gut also affects our brain, as messages travel in both directions via the vagus nerve. This exciting discovery is changing the way the medical field is thinking about mental health as research suggests some individuals experiencing anxiety and/or depression could be related to intestinal distress. Most of us probably think that serotonin (one of our happy hormones) is found in the brain but interestingly, 95% of our supply is manufactured in the gut!

So, what does the vagus nerve and the gut-brain axis have to do with lymphatic drainage?

The vagus nerve plays a role in our immunity, and the lymphatic system is a central part of our immune system. Our gut, and the microbes that inhabit it, help control what is passed into the body and what is excreted. When our immune system is overactivated, or we're experiencing chronic stress, or we're facing symptoms of an auto-immune condition, we will oftentimes experience inflammation as well as poor digestion. By stimulating the vagus nerve and promoting lymphatic drainage, we help our body enter a more relaxed state which opens our vessels, promoting optimal flow and drainage of our circulatory and lymphatic systems. Additionally, since 70% of our immune system is found in the lymphatics of our gut, gut health is essential to a healthy and flowing lymphatic system. This is why almost all FGL’s lymphatic drainage sessions (excluding prenatal ones) target our deep abdominal lymphatics.

These days, it’s not uncommon for our vagus nerve and lymphatic system to become overwhelmed. We’re eating quickly in front of our computers, we’re sitting for long periods of time commuting or at work, we’re staying up late scrolling through social media or watching TV, and/or we’re eating out more than cooking. OR we’re trying to do all the right things but we’re still experiencing symptoms because there are toxins and environmental stressors where we wouldn’t expect them and let’s not forget the stress we feel when trying to do all the right things because “greenwashing” is making us feel like our actions are still not enough and there’s no one we can trust.

That’s a lot of information, where do I start?

At the end of the day, small changes that add happiness to our daily routine will always outweigh major, costly, stressful changes. Just going outside to breathe fresh air or watching a comedy routine for a good laugh is a perfect place to start.

Manual Lymphatic Drainage vs Detox by Rebecca - which method is for me?

There are many reasons you may find your lymphatic system in a sluggish state. Stress, sedentary lifestyle, poor diet, exposure to endocrine disrupters, pregnancy, surgical intervention and chronic conditions can all lead to lymphatic disarray, causing decreased immunity and fluid retention.

Both Manual Lymphatic Drainage and the Detox by Rebecca method help support our lymphatic system. So which one is right for you?

MANUAL LYMPHATIC DRAINAGE (MLD) - VODDER TECHNIQUE:
MLD was developed by Dr. Emil and Estrid Vodder in 1932 to address swollen lymph nodes found in patients with chronic colds and sinus infections. It utilizes four basic strokes: the stationary circle, pump, rotary and scoop. All strokes follow a precise working and resting phase to manipulate anchoring filaments of lymph capillaries. and uses light directional pressure to move lymph fluid in the appropriate direction. Pressure applied is very light since we are targeting our superficial lymphatic system which lies just under the skin. This is followed by a resting phase which allows the initial lymph vessels to absorb tissue fluid from interstitial spaces. This precise stretching and torquing of the skin is based on scientific physiological properties of our lymphatic system.

In cases such as chronic health conditions, trauma, recent surgery (especially post-cosmetic surgery), and lymph node removal, MLD uses these principles to reroute lymphatic fluid around blocked areas and toward healthy, centrally located lymph vessels, to reduce swelling by enabling drainage into the venous system.

DETOX BY REBECCA:
The Detox by Rebecca method was created by Rebecca Faria. With years of experience and academic achievements, including the attainment of her Master's degree in Body Aesthetics, Faria crafted an innovative lymphatic technique known as Detox by Rebecca. Integrating diverse methods, this comprehensive treatment stems from her 12-year engagement with lymphatic drainage massage in Brazil, where she focused on Aesthetics and Cosmetology. Seeking further enrichment, she extended her studies in Australia, delving into the realms of Oriental Medicine. In 2018 she brought her technique to LA where she not only treats but now also teaches, allowing her method to reach a more global population. I feel honored to be the first to offer this technique here in Florida.

Detox by Rebecca aims to boost immunity, alleviate edema (water retention), and helps to accelerate metabolism by bringing the benefits of lymphatic drainage while adding body contouring elements. Her technique uses deeper pressure with tailored movements to target our body's deeper layers to enhance circulation and metabolism. The Detox by Rebecca method also utilizes a negative pressure machine to help tone the skin, speed up blood circulation and activate the lymphatic system. For more information, check out https://detoxbyrebecca.com/

This technique is for anyone with an uncompromised lymphatic system who is seeking a lymphatic and wellness boost, maintenance, before/after travel, or to help your body prepare for surgery.

Benefits of BOTH techniques:

• Less inflammation and water retention

• Better digestion (and bowel movements)

• Improved immunity

• Better sleep

• Improved appearance of acne/ skin conditions

• Balance hormones

• Fewer headaches

Diaphragmatic breathing for lymphatic drainage.

Want a simple, effective way to promote lymph drainage? Try diaphragmatic breathing!

How to: Place your hand on your belly just above your belly button. Breathe in through your nose (like your smelling flowers) and focus on expanding your belly, making your hand move away from your spine. Next breathe out through your mouth (like you’re blowing out birthday candles) and focus on bringing your belly button towards your spine.

The science: The thoracic duct is the largest lymph vessel in our body and is responsible for draining ~75% of our lymphatic fluid! This includes the lower extremities, pelvis, abdomen, left side of the thorax, left upper extremity, and left side of the head and neck. In short, it’s the Michael Jordan of the lymph system. Because the thoracic duct runs through the diaphragm, this type of breathing acts as a pump to help facilitate the movement of lymph fluid throughout your body. As your diaphragm moves up/down with each breath, the rhythmic pressure changes in the abdomen encourage the lymphatic vessels to contract and expand, thus stimulating flow.

Alternative: Don’t be alarmed if this doesn’t come naturally. This way of breathing goes against our learned habit of shallow, chest breathing and may take some time to master. Feeling frustrated by the process? Watch a comedy show instead. Laughter has a similar effect!

Travel Tips from a Lymphatic Therapist

First up, legs UP!

Have you ever noticed that your feet and ankles are swollen after a flight? This is due to the cabin pressure on a plane being lower than on the ground. This changes the tissue pressure in your limbs and results in swelling. Additionally, air travel usually means increased time being stationary, processed food, and a preflight cocktail, all of which slow down our lymphatic flow.

Pro tips: wear compression socks and sneakers, drink plenty of water (with lemon), bring healthy snacks from home, and move around when you can. Finally, get those legs up before and after the flight to let gravity do its thing!