10/29/2026
So there are some very simple and cost effective strategies that you can do starting today that are gonna improve the tonicity of your vagel nerve. Number one is breath work, and a very simple exercise is due 10 consecutive deep breaths and try to do that regularly throughout the day. And there's some research that shows, if you do that, not only are you gonna support your Vagus nerve, but you're also gonna reduce a lot of your stress hormones, like cortisol, and if you do that regularly, it can be up to 40% reduction in some of these stress hormones throughout the day. So that's very powerful. The other thing that you can do that's very effective is you can humm or you can sing. And this is also gonna be a direct stimulant and support of the Vagus nerve tonicity. So you don't have to do this in front of an audience, but you can do this on your own, and, you know, and enjoy it. But it is something that will be very helpful. And the third thing that I usually recommend to my patients is gargling. And you can take some water, and it doesn't matter what it is, but gargle, you do that for 30 seconds twice a day. You are also gonna stimulate and support your vagal nerve tonicity. So, we know that you can regulate the autonomic nervous system and increase parasympathetic tone, vagal tone, through meditation, through massage, acupuncture, essential oils, breath work, I teach breath work all the time, progressive relaxation is another really good one, tapping, or sometimes, by quote, clapping and tapping on the skin, all of these things can increase vagal tone, and reduce stress hormones, reduce cortisol. You know, so really, really important. So all of that is really wonderful. So, I guess a typical patient who, I think, I know would do well with the ankle work, are people who, let's say, we talk about meditation, right? And I was one of them, certainly. When I was in my 20s. If you had asked me to sit down and meditate, because it's good for you, I would think that's probably the worst thing in the world I wanted to do, because if I sat there and tried to relax, I'll actually feel even worse, right? 'Cause then the thoughts come up, I'm like this, I need to move. I can't sit still. Those are people, like myself, at that time, who really can use, uh, vagal nerves stimulation, 'cause, typically, their vagal tone is pretty low. And whether it's stimulation by actual stimulator, or using other things, it could be something like Tai Chi, yoga is very good for it. Singing is very good. Chanting is an excellent way to support vagal tone as well. So it doesn't have to be either through a supplement or through stimulation. There are actually many other great modalities for that. Acupuncture is very good. Massage can be very good for that too. So, what I like to do, when I work with a patient, is I like to think about, you know, where they are, and what's gonna work for them, right? So I have patients who, who really do best if they can just lie there and have a treatment done to them, right? So, like, acupuncture, massage is great, or they're good at sitting still. They just need to take the time to do it. So the meditation is wonderful, right? But then there are other people who, if you ask them to lie on a table and get acupuncture, it's gonna actually make them more stressed out. So we have them do something a little more active, right? Maybe Tai Chi, maybe some yoga breathing or yoga, or maybe they do some singing or learn a musical instrument or something like that. So, they're all good. It just depends on what's gonna work for that particular patient.
