5 Vagus Nerve Hacks That Work | Nervous System Regulation

Many people are told to “calm their vagus nerve,” but few are shown what actually works. In this video, I break down 5 practical ways to calm your nervous system by improving parasympathetic activity and vagal tone — using breathing, the upper neck, vocalization, cold exposure, and simple daily movement. These are safe, realistic tools you can use at home — no supplements, no gadgets, no gimmicks. What you’ll learn (Chapters): 0:00 Introduction 0:40 Slow diaphragmatic breathing (most important) 1:37 Upper cervical nod & brainstem connection 2:52 Humming or singing (yes, favourite songs count) 4:04 Cold face reset (diving reflex) 4:50 Walking & long-term vagal tone 5:17 How to combine these daily 5:41 Final thoughts If you deal with neck tension, headaches, dizziness, poor sleep, or chronic stress, this video will help you understand what to focus on — and what to ignore. 🔗Link to blog: https://www.chirofirst.ca/wp-content/... 🖥️Related Video - Vagus Nerve RESET: Quick Vagus Nerve Reset for Instant Neck &... 📚 Scientific Basis (Selected References): • Gerritsen RJ & Band GPH. Breath of Life: The Respiratory Vagal Stimulation Model. Biol Psychol. 2018. • Lehrer PM et al. Heart rate variability biofeedback increases baroreflex gain and peak expiratory flow. Appl Psychophysiol Biofeedback. • Porges SW. The Polyvagal Theory. Frontiers in Psychology. • Park HD et al. Vagal afferent pathways and interoception. Nat Rev Neurosci. • Kinoshita S et al. Parasympathetic responses to facial cold stimulation. Eur J Appl Physiol. • Buchheit M & Gindre C. Cardiac parasympathetic regulation. Eur J Appl Physiol. • Laborde S et al. Heart rate variability and vagal tone in psychophysiology. Front Psychol. #NervousSystem #StressRelief #CalmYourBody #VagusNerve #Chiropractic 🔔Please subscribe to our channel here: https://www.youtube.com/c/Chiropracti... ✅Join this channel to get access to perks: @drjonsaunders ✅ SIGN UP for My Newsletter to receive all my exercise/video cheat sheets: https://eepurl.com/iFAT5k ✅Please support my channel through Amazon Associates Program to help maintain the quality of content. Check out our recommended products: ➡️https://www.amazon.ca/shop/dr.jonsaun... 🌐Please visit our website at: https://www.chirofirst.ca Connect socially with Dr. Jon Saunders / Chiropractic on Eagle: Dr. Jon Saunders Facebook: Facebook: drjsaunders Clinic Facebook: Facebook: chiropracticoneagle Dr. Jon Saunders Instagram: Instagram: drjsaunders Clinic Instagram: Instagram: chiropractic_on_eagle Channel Disclaimer: The information provided on this channel is for educational purposes only and does not constitute medical, chiropractic, health, or other professional advice. No professional relationship is created by viewing or interacting with this content. Always consult with a qualified healthcare provider regarding your specific health concerns before attempting any exercises, stretches, or techniques shown here. Please note that the content may not cover all information regarding the subjects addressed and could become outdated over time. Some exercises or techniques might not be suitable for everyone and could potentially worsen your condition or cause additional problems. Listening to your body is essential—stop immediately if you feel pain or discomfort and seek professional advice. The creator/owner of this channel is not liable for any injuries, adverse effects, or issues resulting from the use of the information provided. By using this content, you acknowledge that you do so at your own risk.