If you deal with anxiety, racing thoughts, trouble sleeping, or a gut that never seems to calm down, your vagus nerve may be the missing piece.
In this episode, I will explain how this one nerve controls your shift between fight or flight and rest and digest, why so many people have poor vagal tone without knowing it, and how to reset it in about two minutes.
How To Tell If Your Vagal Tone Is Weak
Your vagus nerve runs from your brainstem to your throat, lungs, heart, stomach, liver, pancreas, and intestines, so when it isn’t working well, the signs show up everywhere: trouble concentrating, anxiety and depression, heart rate issues, difficulty swallowing, a soft or monotone voice, digestive problems, and sudden emotional reactions.
I will share four simple at-home tests, including the pupillary constriction test, blood pressure and orthostatic changes, your heart rate to breath rate ratio, and heart rate variability, plus the root causes that wear down vagal tone, from toxic load and trauma to chronic infections, blood sugar swings, and head injuries.
Simple Daily Habits To Reset Your Nervous System
I will walk you through the Stanley Rosenberg eye movement exercise, a quick reset you can do lying down or seated, then shares five easy practices to strengthen vagal tone: gargling and humming, singing loudly, box breathing, cold exposure, and massage.
I will round it out with the lifestyle foundations that keep your vagus nerve strong, including morning sunlight, blocking blue light at night, getting to bed before midnight, and the key nutrients your nerves rely on, especially magnesium, B vitamins, vitamin D, and zinc.
- 0:00 Introduction: Stuck in Fight or Flight Mode
- 0:30 What is the Vagus Nerve & Its Functions
- 1:41 Ventral Vagal vs Dorsal Vagal States
- 4:02 Signs of Poor Vagal Tone
- 4:34 At-Home Tests for Vagal Tone (4 Tests)
- 7:53 Root Causes of Poor Vagal Tone
- 8:38 The Stanley Rosenberg 2-Minute Reset Exercise
- 10:50 5 Vagal Tone Exercises (Humming, Singing, Box Breathing, Cold, Massage)
- 13:10 Lifestyle Factors (Light Exposure & Sleep)
- 14:36 Key Nutrients for Vagus Nerve Health
- 15:15 Pulsetto Technology (Vagus Nerve Stimulator)
- 17:18 Summary & Final Recommendations
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Elevate Your Vagal Tone with Advanced Technology
While the free exercises are highly effective, advanced technology can provide an additional boost, acting as a personal trainer for your nervous system.
Consider non-invasive vagus nerve stimulators, such as the Puletto device. This technology applies gentle electrical pulses to your neck, directly activating your vagus nerve in short sessions (4-10 minutes).
Users often report reduced stress and anxiety, improved sleep and digestion, enhanced focus, better recovery, and increased Heart Rate Variability.  Use the coupon code JOCKERS for special savings on this device.
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Resources:
- Visit puralityhealth.com and use code JOCKERS40 to get 40% off your order
- Visit boncharge.com and use code DRJOCKERS to get 15% off site-wide, plus free shipping
- Try Pulsetto at https://pulsetto.sjv.io/jockers and use code JOCKERS to save
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