DAILY VAGUS NERVE EXERCISE: A self-help guide to stimulate vagal tone, relieve anxiety and prevent inflammation

The good news is, you can start taking care of yourself by simply “switch on” the Vagus Nerve, the very nerve that controls the parasympathetic system. The nerve which, if you rub it right, will relieve your stress and switch off the “fight or flight” mode for you. Introduction Chapter 1: Vagus Nerve Anatomy and Functions What are Cranial Nerves? Olfactory Nerve Optic Nerve Oculomotor Nerve Trochlear Nerve Trigeminal Nerve Abducens Nerve Facial Nerve Vestibulocochlear Nerve Glossopharyngeal Nerve Vagus Nerve Spinal Accessory Nerve Hypoglossal Nerve The Wanderer Chapter 2: Important Functions of the Vagus Nerve It Helps Prevent Inflammation Acute versus Chronic Inflammation: The Sign s The Cause of Chronic Inflammation When Things Get Worse: How Chronic Inflammation Affects Our Body How Is the Vagus Nerve Involved in All This? It Assists in Making Memories The Vagus Nerve and the Memory, According to the APA It Controls Your Heart Rate and Blood Pressure The Brain-Gut Relationship The Gut, the Brain, and the Vagus Nerve Feelings of Reward and the Vagus Nerve In the End, It’s All About the Emotions Emotions and Social Skills The Vagus Nerve and Mental Health It Helps Improve Your Mood Chapter 3: How the Vagus Nerve Affects Stress and Anxiety Stressed Out! Stress and the Nervous System Autonomic Nervous System (ANS) Stress and Inflammation: The Bonnie and Clyde of Our Body Team Stress vs. Team Vagus Anxiet y Attack of the Anxiety The Vagus Nerve and Anxiety The Vagus Nerve & The Parasympathetic Nervous System Vagal Tone Chapter 4: Polyvagal Theory Our Nervous System: The Great Learner Learning from Trauma and the Polyvagal Theory The Polyvagal Theory and the Search for Better Mental States Chapter 5: Activating the Vagus Nerve Deep Breathing Technique Understanding Deep Breathing and Quick Deep Breathing Technique Loving and Kindness Meditation Creating Compassion Advantages of Loving-Kindness Practicing Loving-Kindness Meditation Quick Compassion Yoga Chanting The Yoga Pose The Yoga Chant Massage for Vagus Nerve Stimulatio n Foot Massage Splashing Cold Water Other Ways to Activate the Vagus Nerve Creating a Vagal Tone Routine Routine #1 Routine #2 Routine #3 Routine #4 Routine #5 Diets That Strengthen the Vagus Nerve Probiotics Recommended Foods Final Thoughts Chapter 6: Measuring Nervous Function with Heart Rate Variability (HRV) Chapter 7: Substances That May Interfere with the Vagus Nerv e Botox Certain Antibiotics Heavy Metals Excessive Sugar Conclusion References Appendix