The 12 days of Christmas boosting the vagus nerve

We are all familiar with the 18th Century English Christmas Carol "The 12 days of Christmas" - the cumulative song (which can be used as a memory game!) of numerous Christmas gifts bequeathed by their true love.

We offer an alternative! Equally from which one will benefit during this Christmas Season! 12 ways in which to boost your Vagus Nerve - so you and your family can - to the best of their ability rest, digest and relax at Christmas! (A period of time which we know can be stressful and exacerbated by more sugar! More screens! And other tensions.

So! On the first day of Christmas!.....

Day 1: Singing:

Embrace the Christmas Carols and the Christmas Song Favourites. Sing together in the car! The vagus nerve is connected to your vocal cords and the muscles at the back of your throat so by singing or even humming or chanting, this stimulates and boosts relaxation and increases heart rate variability.

Day 2: Gargling Fun:

Equally by gargling, you are activating the vagus nerve. Turn it into a game and after cleaning your teeth at bed- to boost a good night's sleep, gargle as long as you can - see who can reach 5 seconds- see you can reach 6 seconds and so on!

Day 3: Focused Breathing:

Focusing on your breath. At the clinic, we focus on breathing and bringing the air through our nose into our stomach - rising the belly like a balloon. Then breathing out through our mouth- releasing for a longer out breath.

Alternate nostril breathing can be very effective too. To calm the "thinking brain" right side of the brain - breathe through the left nostril and the following breathing pattern: breathe in for 4. Hold for 7. Out for 8.

Day 4: Aromatherapy:

The Vagus nerve can be stimulated very effectively with essential oils. The Olfactory system goes directly to the frontal lobe and amygdala (the amygdala is the part of our brain that gets hijacked- thinking everything is a threat). There are lots of calming essential oils e.g. rose and lavender. Apply clove/ lime/ apply to the vagus spot behind the ear to stimulate. Bergamot and lavender increases heart rate variability. Use a diffuser and a good quality essential oil.

Day 5: Gentle Massage:

Stroking and massage boost the vagus nerve. Have your child rest their feet on your lap whilst you are relaxing together. Also, there are many pressure points in the neck that stimulate the vagus nerve and boosts relaxation.

Day 6: Nature Walks:

Walking is grounding. Stimulates the senses. Play 'I Spy' and focus on the senses- What can you see? What can you hear? This experience stimulates your senses and the vagus nerve.

Day 7: Dancing and Movement:

Get up on your feet and dance to all those Christmas Classics! Move your body. We know at the clinic how important movement is and is a great way to boost neuroplasticity but also just letting your body move freely without any rules is a great way to boost neuro relaxation!

Day 8: Smiling and Laughter:

Smile! Even if you don't feel like smiling- if you do it will activate your heart rate variability- as will laughing. Share laughs, tickle each other, and embrace joy to stimulate your vagus nerve.

Day 9: Cold Exposure:

If you can bear it! Cold showers if this is too much! Plunge your forehead, eyes and cheeks into cold water. You will not regret it!

Day 10: Nutritious Foods:

There are certain foods that boost the vagus nerve- tryptophan improves communication from the gut to the brain. Good news if you eat Turkey. It is packed full of this special amino acid. But also seeds and nuts are a wonderful source.

Day 11: Pet Therapy:

If you have a pet- stroking your pet reduces the stress hormone cortisol activated in the 'fight-flight' mode of our nervous system. Being with your dog, walking your dog, increases oxytocin- which makes us feel happy!

Day 12: Practising Gratitude:

Lastly, practising gratitude is a sure way to boost your vagus nerve. Get into the habit of practising the art of gratitude. Reflecting on what you are thankful for and for so many of us, there is no better time to do this than at Christmas.

As we wrap up our 12-day journey, we hope these activities not only bring peace and joy to you and your loved ones but also help you feel your best selves during this festive season. 

Wishing everyone a restful, harmonious, and joyful Christmas!