How I Daily Activate My Vagus Nerve To Reduce PTSD Symptoms

In the previous article, we looked at the vagus nerve and the role it plays in childhood trauma recovery. Now, I will talk you through how I daily activate my vagus nerve. 

Deep breathing and tapping combination 

When I wake up in the morning, I practice tapping or emotional freedom technique. I use The Tapping Solution app and my favorite tapping session to do on the app is called Tap and Breathe. It combines tapping with deep breathing, and deep breathing stimulates the vagus nerve. Researchers looked at the effects of deep breathing on 22 post-menopausal women with pre-hypertension. What they found is that deep breathing lowered blood pressure and “could enhance vagal activity.”

By combining tapping and deep breathing, I not only stimulate my vagus nerve but calm my nervous system. I wake up with anxiety so by doing both at the same time, I give anxiety a knock-out punch. 

Meditation and vagus nerve stimulation

After I do a few tapping sessions, I do 15 minutes of a combination of meditation and contemplative prayer. I begin by silently saying the Jesus Prayer (Jesus, Son of God, have mercy on me) three times. Then I count my breath 15 times. I think a number on the in-breath and the word “out” on the out-breath. I do this for the entire Jesus prayer and each section of it. I go through the entire cycle twice. I spend the remaining minutes doing breath prayer. On the in-breath I silently say, “Jesus,” and on the out-breath, I say, “help” (or heal, deliver, and mercy. I practice this form of meditation twice a day. 

There are numerous meditation videos on YouTube, including the one below.

Nutrition and vagus nerve stimulation

Studies show that there are links between our gut microbiota (the bacteria, good and bad, that reside in the gut) and mental health. The vagus nerve plays a part, so probiotics and fiber, which both build up good gut bacteria, are key ways to stimulate the vagus nerve. I take a probiotic supplement every morning that contains prebiotic fiber and digestive enzymes. 

Since proper nutrition, plays a role in vagus nerve stimulation, I eat a mostly plant-based diet with plenty of vegetables, whole grains, and some fruit. Here is an example to show you the types of foods I typically eat: 

• Breakfast: Steel-cut oats with a tablespoon of chia seeds and a tablespoon of flaxseed meal, strawberries, and a teaspoon or two of Pyure Organic Stevia Blend, which is a combination of stevia and erythritol. 

• Lunch: Generally leftovers from the night before. For example, this afternoon I ate what I term a Mediterranean stir fry consisting of broccoli, red onions, carrots, petite cut tomatoes, collard greens, and tempeh cut in small cubes for protein. 

• Dinner: I like to eat vegetables combined with protein. For example, I love to eat collard greens and black-eyed peas. I eat a big bowl of it. 

Because I spent time tracking everything I eat with an app, I now know just how much food and what types of foods I need to eat to get enough fiber and protein, plus various nutrients such as vitamin C. 

Splashing cold water on the face for vagus nerve stimulation

Splashing cold water on the face or taking a cold shower stimulates the vagus nerve. One study concluded that cold stimulation reduces heart rate. What I do is when I wash my face at night, I splash cold water on my face, even if I wash with warm water. I like to do what I can to calm my brain before bed so I will sleep better. 

If you are ready for recovery from childhood trauma, pray this prayer: 

Oh Lord, I surrender my body to You. I know that trauma affected my body and I commit to taking care of it. Empower me to make good choices that will stimulate my vagus nerve and aid in my recovery from childhood trauma.

Image by Free-Photos from Pixabay