The 12 Days of Christmas: Boosting the Vagus Nerve

Are you familiar with the 18th Century English Christmas Carol "The 12 days of Christmas"?

This cumulative song of numerous Christmas gifts bequeathed by their true love can also be used as a memory game!

We offer an alternative - one that will benefit you during this festive season and the lead up to Christmas Day! Here are 12 ways to boost your Vagus Nerve. This will help you and your family rest, digest and relax at Christmas. After all, it’s a period 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, and sing together in the car! The vagus nerve is connected to your vocal cords and the muscles at the back of your throat. By singing or even humming or chanting, this stimulates and boosts relaxation and increases heart rate variability.

Day 2: Gargling Fun

Equally, gargling activates the vagus nerve. Why not turn it into a post teeth brushing game? To boost a good night's sleep, gargle as long as you can, and see who can reach 5 seconds, who can reach 6 seconds, and so on!

Day 3: Focused Breathing

Focusing on your breath. At the clinic, we focus on therapeutic breathing exercises, such as 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 exceptionally effective too. To calm the "thinking brain" (right side of the brain), breathe through the left nostril with 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. 

Many calming essential oils, such as rose and lavender, exist. Apply clove/lime 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, and 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. At the clinic, we know how important rhythmic movement is, and it is a great way to boost neuroplasticity. 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 - or 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. This is good news if you eat Turkey. It is packed full of this special amino acid. Seeds and nuts are also a wonderful source.

Day 11: Pet Therapy

Stroking your pet reduces the stress hormone cortisol activated in the 'fight-flight' mode of our nervous system. Being with your dog or 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.

There’s more to think about than just the vagus nerve

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. 

The Key Clinic wishes everyone a restful, harmonious, and joyful Christmas!