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Activate Your Vagus Nerve: Unleash Your Body’s Natural Ability to Overcome Gut Sensitivities, Inflammation, Autoimmunity, Brain Fog, Anxiety and Depression
Repair your vagus nerve and experience amazing health and wellness benefits
Your vagus nerve is the largest and most important nerve in your body. It carries messages to and from your brain, gut, heart and other major muscles and organs. However, common issues like inflammation, stress, or physical trauma can interfere with the nerve’s ability to function. Luckily, there are tons of quick-and-easy ways to activate and exercise the nerve, strengthening its function and restoring your body to good health. Packed with easy-to-follow exercises and activities, this book will show you how to unlock the power of the vagus nerve to heal your body and get back to a state of balance.
Your vagus nerve is the largest and most important nerve in your body. It carries messages to and from your brain, gut, heart and other major muscles and organs. However, common issues like inflammation, stress, or physical trauma can interfere with the nerve’s ability to function. Luckily, there are tons of quick-and-easy ways to activate and exercise the nerve, strengthening its function and restoring your body to good health. Packed with easy-to-follow exercises and activities, this book will show you how to unlock the power of the vagus nerve to heal your body and get back to a state of balance.
208 pages, Paperback
Published September 2, 2022
540 people are currently reading
1436 people want to read
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Displaying 1 - 30 of 113 reviews
January 5, 2020
The vagus nerve is responsible for a host of anti-inflammatory processes in the body. Naturally, it's important that it's functioning correctly. If you or anyone you know has ever had a disease ending in "itis," it's because of a dysfunctioning vagus nerve.
But, if you really couldn't care less about the science, here's every practical takeaway I jotted down from reading this book:
1. Practice deep breathing for at least five minutes a day. Deep breathing is the best way to increase heart rate variability, and thus it's the best way to activate the vagus nerve.
2. Eliminate blue light during the night by wearing blue-light blocking glasses.
3. Lie on your side at night. This apparently, according to one study, promotes a deeper sleep than sleeping on your back. I'm kind of hesitant. I just read Matthew Walker's Why We Sleep and he never mentioned this once. It doesn't sound all that important -- unless you have sleep apnea, which the author did. Lying on your side better promotes proper breathing, especially for overweight people.
4. Hum or chant "ohm." Something about stimulating the vocal chords also stimulates the vagus nerve and increases vagal tone. Which also brings me to...
5. Sing and dance.
6. Do yoga and pilates.
7. Practice mindfulness meditation (and daily mindfulness).
8. Laugh.
In other words, if you've ever picked up one of those new-age hipster lit magazines lying around your local coffee shop, do everything that the main characters do.
I think anyone with half a brain can see the value in taking a few minutes out of your day to breathe deeply and relax. You don't need to be more stressed out than you already are.
But there's some advice in this book that had me scratching my head, wondering if the ROI on certain behaviors made them actually worth it. These include:
9. Gargling with salt water, so hard that your eyes start to tear up.
10. Activating the gag reflex (?).
11. Going out on a mountain hike in the cold with nothing but shorts and a t-shirt. Good way to die.
12. Putting the back of your neck and head under freezing cold water after your shower.
Maybe I'm just biased against cold exposure, having grown up in northeast Ohio, but I just don't think the benefits from forcing your head under freezing cold water really outweigh the negatives. It's a willpower battle, ultimately, right? It's a question of what am I willing to spend my willpower on? Because the science right now shows that we have a limited willpower reserve, so am I going to spend it on unnecessary cold therapy or picking carrots over ice cream?
I'm going to reserve my willpower for picking carrots.
Other than that, pretty good book. Keep in mind that your health mostly boils down to exercise, diet, and sleep. That's the 80% on the Pareto distribution. The rest -- the bulk of the advice on "activating your vagus nerve" -- is the minutiae, the 20%.
But, if you really couldn't care less about the science, here's every practical takeaway I jotted down from reading this book:
1. Practice deep breathing for at least five minutes a day. Deep breathing is the best way to increase heart rate variability, and thus it's the best way to activate the vagus nerve.
2. Eliminate blue light during the night by wearing blue-light blocking glasses.
3. Lie on your side at night. This apparently, according to one study, promotes a deeper sleep than sleeping on your back. I'm kind of hesitant. I just read Matthew Walker's Why We Sleep and he never mentioned this once. It doesn't sound all that important -- unless you have sleep apnea, which the author did. Lying on your side better promotes proper breathing, especially for overweight people.
4. Hum or chant "ohm." Something about stimulating the vocal chords also stimulates the vagus nerve and increases vagal tone. Which also brings me to...
5. Sing and dance.
6. Do yoga and pilates.
7. Practice mindfulness meditation (and daily mindfulness).
8. Laugh.
In other words, if you've ever picked up one of those new-age hipster lit magazines lying around your local coffee shop, do everything that the main characters do.
I think anyone with half a brain can see the value in taking a few minutes out of your day to breathe deeply and relax. You don't need to be more stressed out than you already are.
But there's some advice in this book that had me scratching my head, wondering if the ROI on certain behaviors made them actually worth it. These include:
9. Gargling with salt water, so hard that your eyes start to tear up.
10. Activating the gag reflex (?).
11. Going out on a mountain hike in the cold with nothing but shorts and a t-shirt. Good way to die.
12. Putting the back of your neck and head under freezing cold water after your shower.
Maybe I'm just biased against cold exposure, having grown up in northeast Ohio, but I just don't think the benefits from forcing your head under freezing cold water really outweigh the negatives. It's a willpower battle, ultimately, right? It's a question of what am I willing to spend my willpower on? Because the science right now shows that we have a limited willpower reserve, so am I going to spend it on unnecessary cold therapy or picking carrots over ice cream?
I'm going to reserve my willpower for picking carrots.
Other than that, pretty good book. Keep in mind that your health mostly boils down to exercise, diet, and sleep. That's the 80% on the Pareto distribution. The rest -- the bulk of the advice on "activating your vagus nerve" -- is the minutiae, the 20%.
November 24, 2020
May be I had a wrong expectation about this book. Book sprinkles good amount of information about Vagus Nerve and how is connected with various functioning of body organs and systems.
But I felt that the book lacked depth and some amount a sticking story.
If someone had read book on nutrition, diet, mindfulness, sleep - you can skip this book and follow what is said in rest of the book. Because you will only learn the vagus nerve is connected to all these things. Any dysfunction or impairment leads to poor function of vagus nerve which subsequently affects other systems of the body one by one.
Active methods to activate Vagus nerve Slow Deep Diaphragmatic Breathing, Getting great sleep, Love your space , 3. Sleep on your side for sleep, cold exposure, hum or chant mantras, gargling, yoga, mindfulness, meditation, laughter, social interaction, listening to music, smart dietary choices, intermittent fasting, exercises, resistance training, aerobic exercise, sunlight exposure,avoidance of coffee, supplementation, pro-biotics, omega-3 fatty acids, etc are some of suggestions in this book.
Passive methods to activate Vagus nerve : Auricular acupuncture, massage therapy and reflexology, Visceral manipulation, chiropractic care
So, if you read the above 2-3 paragraphs, that will be the takeaway for you.
But I felt that the book lacked depth and some amount a sticking story.
If someone had read book on nutrition, diet, mindfulness, sleep - you can skip this book and follow what is said in rest of the book. Because you will only learn the vagus nerve is connected to all these things. Any dysfunction or impairment leads to poor function of vagus nerve which subsequently affects other systems of the body one by one.
Active methods to activate Vagus nerve Slow Deep Diaphragmatic Breathing, Getting great sleep, Love your space , 3. Sleep on your side for sleep, cold exposure, hum or chant mantras, gargling, yoga, mindfulness, meditation, laughter, social interaction, listening to music, smart dietary choices, intermittent fasting, exercises, resistance training, aerobic exercise, sunlight exposure,avoidance of coffee, supplementation, pro-biotics, omega-3 fatty acids, etc are some of suggestions in this book.
Passive methods to activate Vagus nerve : Auricular acupuncture, massage therapy and reflexology, Visceral manipulation, chiropractic care
So, if you read the above 2-3 paragraphs, that will be the takeaway for you.
January 12, 2020
Very interesting book on how to get optimal health by activating and increasing one’s vagal tone. Suggested things to incorporate regularly: gargling, gag reflex activation, humming, cold shower, deep breathing, sunlight exposure, sleeping on the side (not back), yoga, listen to music, meet friends, eat lean and green, meditation, massage, acupuncture.
September 4, 2019
Easy to read and to understand. Simple exercises well explained to immediately implement changes in one's health! If NOTHING else it reminds one how to breathe!!!
June 27, 2021
A bit vague ultimately; like all treatments promising solutions to a wide array of issues, there's lots of obvious advice about eating right and sleeping well. The actual advice on vagal nerve stimulation was depressingly short.
October 12, 2019
A great help
Lots of good advice to help with VN problems and a really clear explanation as to why they happen in the first place. He’s an author that treats you like an adult and with respect.
Lots of good advice to help with VN problems and a really clear explanation as to why they happen in the first place. He’s an author that treats you like an adult and with respect.
June 17, 2021
The five star rating is for the amount of new-to-me information and ways to apply the techniques and suggestions into my life.
January 22, 2021
I highly recommend this insightful, simple, yet practical book for everyone who cares about their health and wants to improve their life and longevity. Here are some of my biggest learnings:
The Living Proof Institute uses knowledge that has been applied for 1,000s of years in all forms of Eastern medicine - no drugs, no potions, no side effects. Millions of people are taking prescription medications that mask their problems, resulting in skyrocketing costs, increased dependency on drugs, and failed outcomes. In contrast, the vitalistic model of health believes that the body can self-regulate and has innate healing potential.
The brain stem is the thickest and highest point of the spinal cord. Within the brain stem are many information control centers called nuclei. The (VN) Vagus Nerve (two paired structures - one on each side of the body) is the only nerve (the longest nerve in the body) that originates from the brain stem (stemming from 4 different nuclei - each controlling specific component fibers of the nerve) and runs through the entire body. Vagus is derived from Latin meaning “wandering, rambling, strolling, uncertain or vague.” The Vagus nerve is responsible for regulating our major organs and is a strong determinant of health. It is the direct link between the brain and the gut microbiome - the single most important communication pathway regarding digestion, nutrient status, and bacteria, viruses, yeast, parasites, and worms that lie within our digestive tracts.
80% of the information transmitted by the VN is afferent information (from organs to the brain) vs. efferent neurons which send out information from the brain to the body.
Sympathetic nervous system = a branch of the autonomic nervous system that enables our “fight-or-flight” state. Distress = bad stress.
Parasympathetic branch = “rest-and-digest” state that allows us to relax and recover. Eustress = good stress needed to grow.
Over-activation of the parasympathetic systems can slow our ability to deal with potential stressors. Under high levels of stress, our bodies produce high levels of inflammation. Inflammation is our response within the body to keep us safe from bacterial and viral invaders and physical trauma.
The small intestine is around 22 feet long - significantly longer than the next portion of the digestive tract, the large intestine. It’s here where food undergoes further digestive processing by pancreatic digestive enzymes and bile. The bloodstream receives the macronutrients that have been accepted by the lining cells of the small intestine. The large intestine - the thicker, shorter area of the digestive tract - is where the vast majority of our bacterial allies (microbiome) live. Loss of diversity in the core microbiota groups is associated with increased frailty.
The excessive use of antibiotics early in life can significantly skew the microbiome diversity and increase our risk of disease later in life. Viruses, fungi, parasites, and worms living in our digestive tracts can contribute to the levels of inflammation in our gut and lead to decreased nutrient absorption. Chronic inflammation is overlooked by many health care practitioners.
“Autoimmunity is the fastest growing health condition in North America due to our lifestyles, chronic stress, and unhealthy diets.”
Genetics determines only 1/3 of our risk of disease development; 2/3 is our environment and within us to control.
“Research into the microbiome has become the greatest revelation into our health in centuries.”
There are nearly 100T bacterial cells in our digestive tract (large intestine) alone compared with 40-60T human cells in our body.
There are 150 times as many genes in our microbiomes than there are in the human genome.
“All disease begins in the gut.” - Hippocrates
Hypochlorhydria (low stomach acid) is a major root cause of many health conditions. Low pH (high acid) is needed for activating digestive enzymes and breaking down food. Higher pH (low acid) in the stomach can allow unwanted bacteria, viruses, and parasites.
Kidneys are the body’s major blood pressure manager; they function to filter fluid and toxins out of the body via urine or sweat via the skin.
Liver managers nearly 500 tasks - regulates where blood flows in the body; producing bile and bile salts (required to escort triglycerides - molecules of fat - from the digestive tract, across the cells that line the small intestine, and into the bloodstream. The liver transports bile into the gallbladder and then into the small intestine; detoxifies fat-solvable toxins. The metabolism of carbohydrates and fats both occur in the liver.
#1: Liver function, including detoxification, is absolutely imperative.
#2: Before you attack and rebalance any guy bacteria, you must ensure that detoxification processes are working well.
+ The liver is the fastest regenerating organ in the body.
Breathing: “Learning to breath correctly is one of the simplest and best things you can do for your health.” We breath about 23,040 breaths per day. We should breath through our noses and with our diaphragm (belly vs. chest), yet most do not. Our mouth is simply a backup plan. Mouth breathers have significantly greater oral health concerns than nose breathers. The VN has no effect on the diaphragm, it is controlled by the phrenic nerve, which originates in the neck (L3-5 of the cervical spine) and courses adjacent to the vagus into the thorax and past the lungs and heart before it reaches the most important muscles for the task of breathing.
Note Wim Hof (aka the “Ice Man” and Dutch daredevil) www.wimhofmethod.com
Sachin Patel said, “Where you send flow is where you send function.” Joseph Pilates said, “Breathing is the first act of life, and the last.”
“Breath is our one window into the autonomics.” - Dr. Jared Seigler
One symptom of incorrect breathing patterns is the inability to control stress levels.
Digestion: an optimal digestive sequence takes around 16-20 hours to complete: < 10 hours is too fast; > 24 hours is too slow. If digestion occurs too quickly, there is likely a lack of nutrient absorption; too slowly may increase toxin build-up, a rise in opportunistic bacteria and leaky gut. Chewing your food adequately is very important. Food actually tastes better when you take your time eating. The VN facilitates movement of the indigestible fiber through the small intestine to the colon of the large intestine where bacteria breaks down the fiber into vitamins, minerals, and precursors for hormones and neurotransmitters. Small intestinal bacterial overgrowth (SIBO) is a common cause of digestive stress. When the VN is working effectively, it will take less than 15-20 minutes to feel full after a meal.
Dietary choices: stay away from highly processed foods (in boxes and bags) found within the center aisles of your grocery store. Food containing emulsifiers and preservatives to increase their shelf-lives have a direct correlation with increased levels of inflammation and gut microbiome changes toward dysbiosis. Fast foods increase inflammation and negatively change bacterial populations. These choices trigger opportunistic bacteria to grow and produce higher amounts of toxins.
Follow this simple rule: Green, Clean, and Lean - Green (plants) should make up most of your plate; Clean - eat unprocessed and locally grown, organic; Lean - high quality, grass-fed and grass-finished meats.
Intermittent fasting improves HRV - limit food intake to a 6-8 hour window while you are awake.
Heart rate: “One’s lifespan is inversely correlated to resting heart rate” (I.e. the lower your heart rate, the longer you will live).
The average resting human heart rate is between 60-100 beats per minute. Optimal heart rate is 50-70 bpm. Optimal recovery from exercise involves a drop of 12 bpm each minute. Heart Rate Variability (HRV) is the gold standard for measuring VN function. High HRV is one of the best predictors of longevity.
Sleep and circadian rhythm: 5 cyclical stages of brain activity - 1-2 are the first, lighter 7-15 minutes of falling asleep; stages 3-4 are the deep restorative sleep stages; stage 5 is REM sleep, where heart rate variability (HRV) decreases. We normally go through 5-6 cycles of REM sleep each night. Sleep 8 hours each night and eat when it’s still light out.
Don’t eat or drink too late. Eliminate blue light exposure in the evenings. Shut off electronics and EMFs at night. Sleep on your right side (sleeping on your back is the worst for HRV levels).
“Anti-depressant medication may actually be causing more of a problem.” Most cases of depression are due to serotonin imbalance, and the vast majority of serotonin production is aided by the gut microbiome.
“If you don’t train it, you drain it.”
We stress ourselves out by eating highly processed foods while spending more time indoors, away from nature, and forget to care for ourselves. Mindfulness is the opposite of multitasking; do one thing at a time with full attention. “Meditation teaches us to listen to our hearts and focus on our breath, learning to become observers of our thoughts rather than victims of their fluidity.” Laugh often and be socially connected. “Social connectedness is one of the greatest determinants of health.” Listen to music. As Sir Elton John said, “Music has healing power. It has the ability to take people out of themselves for a few hours.” Light exposure during the day is directly linked to improved HRV levels. Take MegaSporeBiotic probiotic and Ortho Molecular Products and Designs for Health Omega-3 Fattty Acids supplements.
“The strength of the brain is based on the strength of the nerves.”
“It’s not stress that kills us, it is our reaction to it.” - Hans Selye
“It’s not the load that breaks you down, it’s the way you carry it.” - Lou Holtz
Take back responsibility for your own health.
Read the book The Biology of Belief.
The Living Proof Institute uses knowledge that has been applied for 1,000s of years in all forms of Eastern medicine - no drugs, no potions, no side effects. Millions of people are taking prescription medications that mask their problems, resulting in skyrocketing costs, increased dependency on drugs, and failed outcomes. In contrast, the vitalistic model of health believes that the body can self-regulate and has innate healing potential.
The brain stem is the thickest and highest point of the spinal cord. Within the brain stem are many information control centers called nuclei. The (VN) Vagus Nerve (two paired structures - one on each side of the body) is the only nerve (the longest nerve in the body) that originates from the brain stem (stemming from 4 different nuclei - each controlling specific component fibers of the nerve) and runs through the entire body. Vagus is derived from Latin meaning “wandering, rambling, strolling, uncertain or vague.” The Vagus nerve is responsible for regulating our major organs and is a strong determinant of health. It is the direct link between the brain and the gut microbiome - the single most important communication pathway regarding digestion, nutrient status, and bacteria, viruses, yeast, parasites, and worms that lie within our digestive tracts.
80% of the information transmitted by the VN is afferent information (from organs to the brain) vs. efferent neurons which send out information from the brain to the body.
Sympathetic nervous system = a branch of the autonomic nervous system that enables our “fight-or-flight” state. Distress = bad stress.
Parasympathetic branch = “rest-and-digest” state that allows us to relax and recover. Eustress = good stress needed to grow.
Over-activation of the parasympathetic systems can slow our ability to deal with potential stressors. Under high levels of stress, our bodies produce high levels of inflammation. Inflammation is our response within the body to keep us safe from bacterial and viral invaders and physical trauma.
The small intestine is around 22 feet long - significantly longer than the next portion of the digestive tract, the large intestine. It’s here where food undergoes further digestive processing by pancreatic digestive enzymes and bile. The bloodstream receives the macronutrients that have been accepted by the lining cells of the small intestine. The large intestine - the thicker, shorter area of the digestive tract - is where the vast majority of our bacterial allies (microbiome) live. Loss of diversity in the core microbiota groups is associated with increased frailty.
The excessive use of antibiotics early in life can significantly skew the microbiome diversity and increase our risk of disease later in life. Viruses, fungi, parasites, and worms living in our digestive tracts can contribute to the levels of inflammation in our gut and lead to decreased nutrient absorption. Chronic inflammation is overlooked by many health care practitioners.
“Autoimmunity is the fastest growing health condition in North America due to our lifestyles, chronic stress, and unhealthy diets.”
Genetics determines only 1/3 of our risk of disease development; 2/3 is our environment and within us to control.
“Research into the microbiome has become the greatest revelation into our health in centuries.”
There are nearly 100T bacterial cells in our digestive tract (large intestine) alone compared with 40-60T human cells in our body.
There are 150 times as many genes in our microbiomes than there are in the human genome.
“All disease begins in the gut.” - Hippocrates
Hypochlorhydria (low stomach acid) is a major root cause of many health conditions. Low pH (high acid) is needed for activating digestive enzymes and breaking down food. Higher pH (low acid) in the stomach can allow unwanted bacteria, viruses, and parasites.
Kidneys are the body’s major blood pressure manager; they function to filter fluid and toxins out of the body via urine or sweat via the skin.
Liver managers nearly 500 tasks - regulates where blood flows in the body; producing bile and bile salts (required to escort triglycerides - molecules of fat - from the digestive tract, across the cells that line the small intestine, and into the bloodstream. The liver transports bile into the gallbladder and then into the small intestine; detoxifies fat-solvable toxins. The metabolism of carbohydrates and fats both occur in the liver.
#1: Liver function, including detoxification, is absolutely imperative.
#2: Before you attack and rebalance any guy bacteria, you must ensure that detoxification processes are working well.
+ The liver is the fastest regenerating organ in the body.
Breathing: “Learning to breath correctly is one of the simplest and best things you can do for your health.” We breath about 23,040 breaths per day. We should breath through our noses and with our diaphragm (belly vs. chest), yet most do not. Our mouth is simply a backup plan. Mouth breathers have significantly greater oral health concerns than nose breathers. The VN has no effect on the diaphragm, it is controlled by the phrenic nerve, which originates in the neck (L3-5 of the cervical spine) and courses adjacent to the vagus into the thorax and past the lungs and heart before it reaches the most important muscles for the task of breathing.
Note Wim Hof (aka the “Ice Man” and Dutch daredevil) www.wimhofmethod.com
Sachin Patel said, “Where you send flow is where you send function.” Joseph Pilates said, “Breathing is the first act of life, and the last.”
“Breath is our one window into the autonomics.” - Dr. Jared Seigler
One symptom of incorrect breathing patterns is the inability to control stress levels.
Digestion: an optimal digestive sequence takes around 16-20 hours to complete: < 10 hours is too fast; > 24 hours is too slow. If digestion occurs too quickly, there is likely a lack of nutrient absorption; too slowly may increase toxin build-up, a rise in opportunistic bacteria and leaky gut. Chewing your food adequately is very important. Food actually tastes better when you take your time eating. The VN facilitates movement of the indigestible fiber through the small intestine to the colon of the large intestine where bacteria breaks down the fiber into vitamins, minerals, and precursors for hormones and neurotransmitters. Small intestinal bacterial overgrowth (SIBO) is a common cause of digestive stress. When the VN is working effectively, it will take less than 15-20 minutes to feel full after a meal.
Dietary choices: stay away from highly processed foods (in boxes and bags) found within the center aisles of your grocery store. Food containing emulsifiers and preservatives to increase their shelf-lives have a direct correlation with increased levels of inflammation and gut microbiome changes toward dysbiosis. Fast foods increase inflammation and negatively change bacterial populations. These choices trigger opportunistic bacteria to grow and produce higher amounts of toxins.
Follow this simple rule: Green, Clean, and Lean - Green (plants) should make up most of your plate; Clean - eat unprocessed and locally grown, organic; Lean - high quality, grass-fed and grass-finished meats.
Intermittent fasting improves HRV - limit food intake to a 6-8 hour window while you are awake.
Heart rate: “One’s lifespan is inversely correlated to resting heart rate” (I.e. the lower your heart rate, the longer you will live).
The average resting human heart rate is between 60-100 beats per minute. Optimal heart rate is 50-70 bpm. Optimal recovery from exercise involves a drop of 12 bpm each minute. Heart Rate Variability (HRV) is the gold standard for measuring VN function. High HRV is one of the best predictors of longevity.
Sleep and circadian rhythm: 5 cyclical stages of brain activity - 1-2 are the first, lighter 7-15 minutes of falling asleep; stages 3-4 are the deep restorative sleep stages; stage 5 is REM sleep, where heart rate variability (HRV) decreases. We normally go through 5-6 cycles of REM sleep each night. Sleep 8 hours each night and eat when it’s still light out.
Don’t eat or drink too late. Eliminate blue light exposure in the evenings. Shut off electronics and EMFs at night. Sleep on your right side (sleeping on your back is the worst for HRV levels).
“Anti-depressant medication may actually be causing more of a problem.” Most cases of depression are due to serotonin imbalance, and the vast majority of serotonin production is aided by the gut microbiome.
“If you don’t train it, you drain it.”
We stress ourselves out by eating highly processed foods while spending more time indoors, away from nature, and forget to care for ourselves. Mindfulness is the opposite of multitasking; do one thing at a time with full attention. “Meditation teaches us to listen to our hearts and focus on our breath, learning to become observers of our thoughts rather than victims of their fluidity.” Laugh often and be socially connected. “Social connectedness is one of the greatest determinants of health.” Listen to music. As Sir Elton John said, “Music has healing power. It has the ability to take people out of themselves for a few hours.” Light exposure during the day is directly linked to improved HRV levels. Take MegaSporeBiotic probiotic and Ortho Molecular Products and Designs for Health Omega-3 Fattty Acids supplements.
“The strength of the brain is based on the strength of the nerves.”
“It’s not stress that kills us, it is our reaction to it.” - Hans Selye
“It’s not the load that breaks you down, it’s the way you carry it.” - Lou Holtz
Take back responsibility for your own health.
Read the book The Biology of Belief.
January 13, 2022
Ce livre livre beaucoup d'informations intéressantes et utiles quand au nerf vague, son fonctionnement et les moyens de le stimuler afin de profiter de ses bienfaits.
June 18, 2022
The thing is. As someone who has had anxiety and depression from a very young age and as dealt with the resulting chronic physical effects - nothing in this book is something I haven't heard before. Life is more complicated. And telling ppl to get eight hours of sleep and breathe through your nose is all well and good. But is it really a cure? It's a nice snake oil pitch. This book has the vibes of just eat a vegetable and you'll be cured. Which I've heard many a time. But when you get down to it, my problem is working within the constraints of living in a society. Lol my mindset isn't gonna change the fact that I as a chronically unwell person as to work 40 hours a week to survive to pay bills and be able to buy my healthy vegetables. That I have to sacrifice sleeping well to to actually get a good healthy meal in that I prepare from scratch after a long day of work. More realistic expectations in my health related self help books please. That's my rant 😚
March 13, 2023
Interesting! Hopefully I can try to practice correctly breathing and notice a difference.
December 19, 2025
2.5
The beginning was interesting until it started feeling like an ad
The beginning was interesting until it started feeling like an ad
October 31, 2021
I've had problems with my gut pretty much since birth. In my formative years it was less problematic--mostly bothered me during periods of high stress. These days it's often enough that I am not so confident that my doctor's recommendations are sufficient to provide some consistent relief. I am a fan of prayer journals from Val Marie Paper, so I follow her blog, and that's how I found out about this gem. Do I think I will do all of the recommendations? That remains to be seen. But what is there is both scientific and there is enough that makes logical sense given my personal experience that I'm willing to start putting the recommendations into practice and take it from there.
April 9, 2023
3.5 stars
The science and mecial explanations were fantastic and very accessible, but the exercises to help the vagus nerve function were lacking. It started to feel a bit like a sales pitch without an actual product- not sure that really makes sense. Also wish the author had talked about the impact faith has instead of relying solely on meditations and new age practices
The science and mecial explanations were fantastic and very accessible, but the exercises to help the vagus nerve function were lacking. It started to feel a bit like a sales pitch without an actual product- not sure that really makes sense. Also wish the author had talked about the impact faith has instead of relying solely on meditations and new age practices
September 22, 2019
Very helpful! Highly reccomend!
Highly reccomend!
Explains the vagus nerve and its role in our health. Gives lots of practical advice on improving vagus nerve function.
Highly reccomend!
Explains the vagus nerve and its role in our health. Gives lots of practical advice on improving vagus nerve function.
June 10, 2021
not exactly what I thought it would be. but it was okay.
September 24, 2020
Loved it!! Fully recommended.
This is a very out of the box , unconventional model of medicine named functional medicine. There might be less number of practitioners in this field in my vicinity , I wonder.
Anyhow, this book has answers for every bodily issue you have, from depression , anxiety to heart problems, cancers and diabetes, and (insert ANY disease!!)
It's been observed that people who suffer from these diseases have less than optimally functioning Vagus nerves, and poor they, no doctor tells this!and they go on following those old regimes of medicines, and have to accept the fate.
The doctors either don't know about this Vagus nerve, or they don't care that it's SO important in the functionality of (almost) all the vital organs in the human body. Vagus nerve is connected to all the vital organs of the body.
I'd wish everyone reads this atleast once in their life, bcoz then you'll definitely read it again and again.
This is a very out of the box , unconventional model of medicine named functional medicine. There might be less number of practitioners in this field in my vicinity , I wonder.
Anyhow, this book has answers for every bodily issue you have, from depression , anxiety to heart problems, cancers and diabetes, and (insert ANY disease!!)
It's been observed that people who suffer from these diseases have less than optimally functioning Vagus nerves, and poor they, no doctor tells this!and they go on following those old regimes of medicines, and have to accept the fate.
The doctors either don't know about this Vagus nerve, or they don't care that it's SO important in the functionality of (almost) all the vital organs in the human body. Vagus nerve is connected to all the vital organs of the body.
I'd wish everyone reads this atleast once in their life, bcoz then you'll definitely read it again and again.
May 18, 2025
[audiobook] I’m a little uncertain as to what rating I truly want to give this book.
The narrator: Just okay. His manner of speaking made me think that this book could have started with, “In a world…”
Audio-friendly: I chose this book over others that detail the vagus nerve, in part, because I wanted to be able to listen to it on audiobook. It was definitely “ear” friendly.
The science: Interesting, but cognitively overloading. In regards to learning theory, there was quite an unnecessary amount of knowledge thrown at you that didn’t always seem pertinent for the reader’s objective. Had this been simplified and had the included information been able to answer: “Why do I need to know this”, I’d think more highly of the book overall.
The general information: Gave me great food for thought and kept me curious. I’ve definitely left feeling a higher importance for prioritizing the healing of my vagus nerve, and I am glad to have given this a listen.
The narrator: Just okay. His manner of speaking made me think that this book could have started with, “In a world…”
Audio-friendly: I chose this book over others that detail the vagus nerve, in part, because I wanted to be able to listen to it on audiobook. It was definitely “ear” friendly.
The science: Interesting, but cognitively overloading. In regards to learning theory, there was quite an unnecessary amount of knowledge thrown at you that didn’t always seem pertinent for the reader’s objective. Had this been simplified and had the included information been able to answer: “Why do I need to know this”, I’d think more highly of the book overall.
The general information: Gave me great food for thought and kept me curious. I’ve definitely left feeling a higher importance for prioritizing the healing of my vagus nerve, and I am glad to have given this a listen.
March 8, 2023
My biggest issue with this book is that it was published in 2019 and presented as groundbreaking information. Even the preface discussed how ground-breaking and unique this info is. But here's the thing: it's not. I don't know any PCP who doesn't talk about much of this information. As a mental health professional, I work with clients on this regularly. So it's no secret and IS discussed in the health field at large.
Furthermore there was some pseudoscience involved here. Also generalizations taken from studies where alternative explanations could be concluded. So if someone truly had never seen a therapist or physician in at least the last 10 years, this may be helpful.
Furthermore there was some pseudoscience involved here. Also generalizations taken from studies where alternative explanations could be concluded. So if someone truly had never seen a therapist or physician in at least the last 10 years, this may be helpful.
September 5, 2025
El libro la verdad que está muy bien para conocer las funciones del Nervio Vago, así como para darte cuenta de pequeños cambios que puedes aplicar a tu vida diaria para mejorar tu calidad de vida.
Como punto negativo le encuentro que es demasiado sensacionalista, muy de "esto es blanco o negro"; pensamiento que a mi modo de ver no es aplicable a consejos para mejorar tu calidad de vida.
Además tiene algunas erratas que hacen que el libro no sea 100% correcto, confundir melanina con melatonina por ejemplo.
Como punto negativo le encuentro que es demasiado sensacionalista, muy de "esto es blanco o negro"; pensamiento que a mi modo de ver no es aplicable a consejos para mejorar tu calidad de vida.
Además tiene algunas erratas que hacen que el libro no sea 100% correcto, confundir melanina con melatonina por ejemplo.
January 22, 2023
I appreciated the holistic perspective on taking care of our mind and body, and the importance of being aware and regulating our physiological reactions to stress. However, the author glorified intermittent fasting as a tool for holistic health; this is incredibly dangerous to advocate for without a disclaimer or acknowledgement that the practice of intermittent fasting can be psychologically harmful, can lead to disordered eating behavior, and at worst, be the gateway behavior and the cataclysm of a full-blown eating disorder.
June 4, 2025
I really appreciate the information shared in this book. I was only just recently introduced to the Vagus Nerve (thanks to ChatGPT of all things) and this book was a good foundation to better understand the HUGE roll it plays in so many bodily systems (immune, cardiovascular, digestive etc). Why on earth modern medicine doesn’t focus on this kind of healing is beyond me! The author also included a lot of ideas to help heal the VN. If you’re looking to actually heal yourself from the inside out (whether from inflammation, stress, digestive issues, heart rate issues & much more), it’s a helpful read!
September 10, 2025
kolejna megafajna…. nie znalazlam polskiego tytulu tutaj, wiec nie jestem pewna czy to ta konkretna, chodzi o ,,Aktywacja nerwu błędnego” Navaz Habib
Read
September 9, 2019This has some good exercises for activating the vagus nerve in the last chapters. The description of vagus nerve functions seems very complete.
June 30, 2024
Thought would give it a whirl to see if would be anything useful. Some bits and pieces, a lot of common knowledge and only a couple of moments of trying to peddle something.
1. Deep nasal breathing with the diaphragm
2. Eating meals in a low stress environment (eg not while on the go, or while working at your desk) and take your time.
3. Eat real foods (fruits, veg, grains, eggs, poultry, meat and seafood).
4. Eat 75% plants
5. The power of perception and its effects on stress.
6. Deep, restorative sleep is important. Getting to bed at optimal time (8 hours of sleep). Not having large meals before bed, preferably while still light (avoid eating 2 hours before and drinking 1 hour before)
7. Face to face social interaction
8. Trying to sell you an “Aura Ring”
9. Exercise.
10. Imbalanced Autonomic dysfunction - unable to suppress emotional response - issues with handling stress, large crowds and loud noises, greater number of tears, and salivation.
11. Mouth taping for MILD sleep apnea
12. Reduce screen time before bed
13. Keep spaces clean and organized
14. Side sleeping
15. Cold exposure (finishing shower with cold water - working to control your breathing)
16. Humming/chanting
17. Gargling
18. Practicing meditation and mindfulness without perfectionism
19. Laughter, spending time with people, and listening to music.
20. Supplementing Probiotics, omega 3 fatty acids, 5HTP
21. Acupuncture, chiro, reflexology and massage
1. Deep nasal breathing with the diaphragm
2. Eating meals in a low stress environment (eg not while on the go, or while working at your desk) and take your time.
3. Eat real foods (fruits, veg, grains, eggs, poultry, meat and seafood).
4. Eat 75% plants
5. The power of perception and its effects on stress.
6. Deep, restorative sleep is important. Getting to bed at optimal time (8 hours of sleep). Not having large meals before bed, preferably while still light (avoid eating 2 hours before and drinking 1 hour before)
7. Face to face social interaction
8. Trying to sell you an “Aura Ring”
9. Exercise.
10. Imbalanced Autonomic dysfunction - unable to suppress emotional response - issues with handling stress, large crowds and loud noises, greater number of tears, and salivation.
11. Mouth taping for MILD sleep apnea
12. Reduce screen time before bed
13. Keep spaces clean and organized
14. Side sleeping
15. Cold exposure (finishing shower with cold water - working to control your breathing)
16. Humming/chanting
17. Gargling
18. Practicing meditation and mindfulness without perfectionism
19. Laughter, spending time with people, and listening to music.
20. Supplementing Probiotics, omega 3 fatty acids, 5HTP
21. Acupuncture, chiro, reflexology and massage
July 28, 2021
I think this book had a good beginning as outlining how various systems work in the body but in the later sections, it sounds a bit like medical quackery so I would advise to stay away. I am sure there are more informative books out there on this topic that don't engage in quackery. For example, he referenced OURAring.com. Even if that were legitimate, the author was promoting other health products which I think is what his agenda was in writing this book. It was not to inform.
June 29, 2023
This reads like an infomercial for this guys functional medicine practice. Lots of real science to make the pseudoscience more believable. This is a mix of helpful factual information and misinformation
May 28, 2019
I think the author did a good overview. I would have appreciate more information, especially on the actual stimulation part.
December 11, 2022
Interesting info, with a lot of scientific background. The last few chapters contained the best tips for how to activate your vagus nerve for better health.
December 11, 2021
First off, this book is extremely well-researched and well-cited and if I had more time, I would definitely read the whole book. However, as of present, I have been doing marathon read of books for few days now so I try my best to write down things I learn or else they might go in one ear and out the other. I have also applied the 80/20 rule when reading so yes my reading speed has improved greatly.
In this book, I have skipped quite few chapters on the science of vagus nerve and its impact on our internal organs (I have watched few youtube channel to get a brief understanding of this part hence making this decision + I also want to focus on the exercise parts as this is the main reason I read this book anyway)
There are many ways, as suggested from the author, to improve the function of the VN. Here are 6 ways I will apply:
1. Gargling (2x daily)
2. Deep breathing
3. Foot reflexology “patients treated with foot reflexology showed significantly increased HRV levels and lower blood pressure levels 30 and 60 minutes after treatment.”
4. Taking better care of my neck “A 2015 study in the Journal of Chiropractic Medicine showed that in patients with neck pain, spinal manipulation performed by a chiropractor led to significant positive changes in blood pressure and heart rate variability, significantly improving VN activity.”
5. Humming and listening to music Mozart - Sonata for Two Pianos in D, K. 448 https://www.youtube.com/watch?v=tT9gT... “Listening to Mozart’s music, especially Mozart’s “K.448” sonata for two pianos, showed a decrease in seizure recurrence and brain changes.”
6. Activating the gag reflex (2x daily when brushing teeth) “Voluntarily activating the gag reflex will send an immediate signal to the vagus and the other nerves to keep them signaling quickly and optimally. The best time to do this is twice per day, while you are brushing your teeth.”
In this book, I have skipped quite few chapters on the science of vagus nerve and its impact on our internal organs (I have watched few youtube channel to get a brief understanding of this part hence making this decision + I also want to focus on the exercise parts as this is the main reason I read this book anyway)
There are many ways, as suggested from the author, to improve the function of the VN. Here are 6 ways I will apply:
1. Gargling (2x daily)
2. Deep breathing
3. Foot reflexology “patients treated with foot reflexology showed significantly increased HRV levels and lower blood pressure levels 30 and 60 minutes after treatment.”
4. Taking better care of my neck “A 2015 study in the Journal of Chiropractic Medicine showed that in patients with neck pain, spinal manipulation performed by a chiropractor led to significant positive changes in blood pressure and heart rate variability, significantly improving VN activity.”
5. Humming and listening to music Mozart - Sonata for Two Pianos in D, K. 448 https://www.youtube.com/watch?v=tT9gT... “Listening to Mozart’s music, especially Mozart’s “K.448” sonata for two pianos, showed a decrease in seizure recurrence and brain changes.”
6. Activating the gag reflex (2x daily when brushing teeth) “Voluntarily activating the gag reflex will send an immediate signal to the vagus and the other nerves to keep them signaling quickly and optimally. The best time to do this is twice per day, while you are brushing your teeth.”
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