Do you know those evenings when everything hits you after a tough day? And instead of the peace you were expecting, a whirlwind of thoughts, worries, and obligations whirls around in your head?! I’ve been there too, and I spent a long time searching for a way to calm this inner turmoil. Then, I came across a mention of the vagus nerve , or the “second brain.” I was quite surprised by how much it affects our balance and that it’s often behind problematic sleep. Because I know that many of you are familiar with this internal struggle with tension, I’ve written down some proven tips on how to deal with it.
The Vagus Nerve: What is it and why is it important?
The vagus nerve is the longest of the cranial nerves (you can also find it under the name 10th cranial nerve), connects the brain with many organs, and functions as a link between the central and parasympathetic nervous systems (The parasympathetic system is responsible for rest and regeneration of the body.). The vagus nerve is often referred to as the “second brain.” It helps regulate heart rate, blood pressure, digestion, breathing, and even our mood. A strong vagal tone (i.e., its good activity) helps us better manage stress, inflammation, and even intestinal problems. In short, the vagus nerve significantly affects our physical and mental health.
A weakened function of the vagus nerve manifests itself in digestive disorders, increased blood pressure, anxiety, insomnia or 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 an imbalance.
How to Strengthen the Vagus Nerve?
Fortunately, there are many simple and natural ways to support its activity:
- Meditation and deep breathing: Calm the mind and activate the parasympathetic nervous system.
- Aromatherapy: Some essential oils have proven effects on vagal tone.
- Massages and acupuncture: Stimulate nerve pathways and promote relaxation.
- Cold showers: A short-term shock activates the vagus nerve and strengthens it.
- Gut health: The gut microbiome affects the activity of the vagus nerve.
- Singing and gargling: Stimulate the nerves in the throat and face.
- Exercise and yoga: Promote overall well-being and reduce stress.
Quick Tips for Stimulating the Vagus Nerve
- Gargle water every morning.
- End your shower with 30 seconds of cold water.
- Sing your favorite song on the way to work or in the morning in front of the mirror.
- 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 Salts for the Vagus Nerve
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. Furthermore, by incorporating aromatic essential oils, we can support the stimulation of the body or, conversely, its relaxation. Today, we will use essential oils to stimulate the vagus nerve and strengthen its tone and induce deep relaxation:
Recipe for Bath Salts for Vagus Nerve Stimulation
- 7 drops of lavender essential oil
- 1 drop of Roman chamomile essential oil
- 5 drops of lime essential oil
- 4 drops of lemon essential oil
- 3 drops of tea tree essential oil
- 4 drops of juniper berry essential oil
- 3 drops of rosemary essential oil
- 2 tablespoons of almond or apricot oil
- 2 cups of sea salt (or salt of your choice – Himalayan or Epsom salt)
- Dried flowers
Instruction:
- Mix the essential oils with the almond oil.
- Add to the salt and mix thoroughly.
- Store in a tightly closed glass container.
Uses:
- Add 2-3 tablespoons of bath salts to a tub with warm water and let it dissolve.
- Relax in the tub for 15-30 minutes.
Why Bath Salts?
Bath salts have many benefits for our bodies:
- They relax muscles and relieve pain.
- They improve sleep.
- They rejuvenate the skin and remove dead cells.
- They support the detoxification of the body.
- They improve blood circulation.
- They improve mood.
- They relieve congested airways
Scientifically Proven
It has been shown that essential oils increase heart rate variability, which strengthens the tone of the vagus nerve and also provides calming effects through the vagus nerve (studies Lv XN, Liu ZJ, Zhang HJ, Tzeng CM. Aromatherapy and the central nerve system (CNS): therapeutic mechanism and its associated genes, 2013 or studies Lizarraga-Valderrama LR. Effects of essential oils on central nervous system: Focus on mental health, 2021). There is also a connection between scents and the 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 making them is fun for the whole family, remember to always choose only high-quality 100% essential oils and fresh vegetable oils. If you have sensitive skin or suffer from allergies, consult a dermatologist before use.
