Do you know those evenings when everything falls on you after a hard day? And instead of the expected peace, your head is filled with a tangle of thoughts, worries and obligations?! I went through this too and I searched for a long time for how to calm this inner restlessness. Until one day we came across a mention of the so-called vagus nerve (vagus nerve), or “second brain”. I was quite surprised by how much it affects our balance and that it is often behind the problematic falling asleep. Because I know that many of you are familiar with this internal struggle with tension, I have written down some proven tips on how to deal with it.
Vagus Nerve: What is it and why is it important?
The vagus nerve is the longest of the cranial nerves (also known as the 10th cranial nerve), connects the brain to many organs, and acts as a link between the central and parasympathetic nervous systems (the parasympathetic system is responsible for calming and regenerating the body). The vagus nerve is often referred to as the “second brain.” It helps regulate heart rate, blood pressure, digestion, breathing, and our mood. A strong vagus nerve tone (i.e., its good activity) helps us better manage stress, inflammation, and even intestinal problems. In short, the vagus nerve has a fundamental impact on our physical and mental health.
Weakened vagus nerve function is manifested by digestive disorders, increased blood pressure, anxiety, insomnia, chronic stress, and more frequent inflammation. Unfortunately, a modern lifestyle full of stress and lack of exercise significantly affects its function, as it activates the sympathetic nervous system and leads to imbalance.
How to strengthen the vagus nerve?
Fortunately, there are many simple and natural ways to support its activity:
- Meditation and deep breathing: They calm the mind and activate the parasympathetic nervous system.
- Aromatherapy: Some essential oils have proven effects on vagus nerve tone.
- Massages and acupuncture: They stimulate nerve pathways and promote relaxation.
- Cold showers: A short-term shock activates the vagus nerve and strengthens it.
- Gut health: The gut microbiome influences the activity of the vagus nerve.
- Singing and gargling: They stimulate the nerves in the neck and face.
- Exercise and yoga: They promote overall well-being and reduce stress.
Quick tips for vagus nerve stimulation
- Gargle with water every morning.
- Finish the shower with 30 seconds of cold water.
- Sing your favorite song on your way to work or in front of the mirror in the morning.
- Diffuse calming essential oils.
- Practice breathing exercises regularly: Inhale through your nose for 7 counts, hold your breath for 2 counts, and exhale through your mouth for 7 counts.
Bath salt for vagus nerve stimulation
Warm baths are known for their relaxing effects. In combination with sea salt, they also help cleanse and naturally detoxify the skin, soothe inflammatory processes and support the lymphatic system. By incorporating aromatic essential oils, we can also support the stimulation of the organism or, conversely, its relaxation. Today we will use essential oils to stimulate the vagus nerve and strengthen its tone and induce deep relaxation:
Bath Salt Recipe for Vagus Nerve Stimulation
- 7 drops lavender essential oil
- 1 drop Roman chamomile essential oil
- 5 drops lime essential oil
- 4 drops lemon essential oil
- 3 drops tea tree essential oil
- 4 drops Juniper essential oil
- 3 drops rosemary essential oil
- 2 tablespoons almond whether apricot oil
- 2 cups sea salt (or salt of your choice – Himalayan or Epsom salt)
- Dried flowers
Approach:
- Mix essential oils with almond oil.
- Add in the salt and mix thoroughly.
- Store in a tightly closed glass container.
Use:
- Add 2-3 tablespoons of bath salts to a tub of warm water and let dissolve.
- Relax in the bath for 15-30 minutes.
Why bath salt?
Bath salts have many benefits for our body:
- They relax muscles and relieve pain.
- They improve sleep.
- They rejuvenate the skin and remove dead cells.
- They support detoxification of the body.
- They improve blood circulation.
- They improve mood.
- Relieves blocked airways
Scientifically confirmed
Essential oils have been shown to increase heart rate variability, which strengthens the tone of the vagus nerve while also providing calming effects through the vagus nerve (study Lv XN, Liu ZJ, Zhang HJ, Tzeng CM. Aromatherapy and the central nervous system (CNS): therapeutic mechanism and its associated genes, 2013 or study Lizarraga-Valderrama LR. Effects of essential oils on central nervous system: Focus on mental health, 2021There is also a connection between scents and activation of the parasympathetic nervous system (study Angelucci FL, Silva VV, Dal Pizzol C, Spir LG, Praes CE, Maibach H. Physiological effect of olfactory stimuli inhalation in humans: an overview., 2014.) However, these reactions always depend on individual preferences and the feeling of pleasure associated with specific olfactory stimuli.
Safety first!
Although bath salts offer many benefits and are fun for the whole family to make, always remember to choose only high-quality ones. 100% essential oils a fresh vegetable oilsIf you have sensitive skin or suffer from allergies, consult a dermatologist before use.
