WOMEN OVER 50 SUFFERING FROM LOW VAGAL TONE

The vagus nerve is key to communication between the brain and the body’s organs.

When its function is optimized, your body maintains proper heart rate and digestion, can better regulate emotions and pain, plus keep inflammation under control. But stress and trauma weaken the nerve, letting it go lax. Here, 3 easy ways to stimulate it:

Extend your exhale

Taking deep breaths strengthens vagal tone, improving the nerve’s ability to relay messages to and from the brain, says Ilene Ruhoy, M.D., Ph.D., founder of Seattle’s Center for Healing Neurology. The key? Breathing out for longer than you inhale, since vagal stimulation occurs during the exhale. To do: Breathe in deeply for four counts, hold for two, then exhale for at least six counts; repeat for 2 to 3 minutes. Do twice daily.

Cool your forehead

Researchers in Luxembourg found that using a cold washcloth (or simply splashing cold water) on your face quickly activates the vagus nerve by stimulating cold receptors on cranial and trigeminal nerves. Place a cool, wet washcloth over your forehead and the bridge of your nose for 5 minutes, take three deep breaths to start, then breathe normally.

Sing your heart out

The voice box (larynx) is directly connected to the vagus nerve, so singing creates vibrations that stimulate it. In fact, Swedish researchers found that professional singers had better heart rate variability (a measurement of vagal function) than non-singers. To activate the nerve, women’s health expert Ann Louise Gittleman, Ph.D., advises singing or humming for at least 45 seconds daily.