El INCREIBLE METODO que MEJORA tu SALUD ¡ACTIVA el NERVIO VAGO!

In your body there is a nerve that can help you reduce stress, improve your digestion, sleep better and it is called the vagus nerve. And today I am going to teach you several practical ways so that you know how to activate it and improve your health in just a few weeks. Many times you have heard that you have to relax, reduce stress, take it easy, sleep better, but no one tells us how we can do it, what we should practice or how we can activate this important nerve.

For those who don't know, the vagus nerve is a wire that comes from the skull and connects to our entire body, heart, lungs, the entire gastrointestinal system and much more. And it is a parasympathetic type nerve. So that you understand, parasympathetic stimuli are responsible for lowering inflammation or actually modulating it, lowering our heart rate, recovering and repairing our body.

And as I already told you, the vagus nerve is the main nerve in the body that sends these restorative stimuli. Now I am going to tell you 7 simple ways to activate your vagus nerve and then I am going to tell you benefits and a routine for you to do every day. Let's get started.

Number 1 Expose yourself to the cold. How does this work? Well, when our body is exposed to the cold, the cold from immersion, from getting into water, activates a normal response in our body that relaxes us, calms us, and even helps us sleep.

And there are several ways to do this. For example, you can splash some ice water in the morning. I'm talking about water with ice cubes or soaking your face about 5 to 10 times a morning.

You will see how after the initial shake, of course, you will feel that your heart rate drops and that your body enters a state of relaxation. You can also do what I do, ice water showers. Of course , for many people this is very aggressive.

At first it is very shocking. Then you can start with warm or hot water and lower the temperature until you get the coldest water you can. At this time, shower for at least 2 to 3 minutes with this cold water and you will see how you will sleep better later.

And number 3. Many people practice it and they are these buckets of ice water. I do not recommend doing it at home or without supervision because it has some contraindications that we must take into account.

I leave that more for people who want to recover, for example, from inflammation. In fact, cardiologists use it in patients, for example, who are going to have a transplant or in very serious surgery patients when we want to lower the temperature a lot. It is not very common and I think it should be better supervised.

What are these showers for? Well, in multiple studies it was seen that a decrease in cortisol, the stress hormone, can be achieved , improving stress, but also increasing relaxation and even mood. The second way consists of massages.

Where? Well, there are parts of those vagus nerve cables that run through our face, especially the ear area. There are two or three forms of massages that you can do.

The first consists of using the thumb and the tip of the index finger to take this part of the ear called the tragus area. Many cables from the vagus nerve reach this area and if we gently stimulate them for a few seconds we can activate it. Another way and stimulating this area, the area.

This is called the mastoid and is an extension of the skull in this area, just behind the ear, in the hard part. If we stimulate with two fingers, we can activate the vagus nerve. Many people do it without knowing why it relaxes them and they do it because their body has learned that this improves their mood and relaxation.

You will see that many people do this when they are tired and it is no coincidence. There is a third way that cardiologists also use, which I do not recommend that you use, which is called carotid sinus massage. Cardiologists stimulate an artery that passes through here and has special nodes.

When you stimulate or massage that area, cardiologists notice that we can lower people's heart rate and even stop some rapid arrhythmias. I'm not suggesting you do this without supervision, but I'm telling you so you really understand. It can control your heart rate and even treat some diseases.

Vagus nerve massage . The third way is what is called diaphragmatic breathing. It is not a common breath and works very well to activate the vagus nerve.

How do you do it with deep breaths? But you should rest one hand on the chest and the other on the upper abdomen. The position you are in should be comfortable and then you should inhale into your abdomen, not into your chest.

The hand on the abdomen should move and the hand on the chest should stay still. And the inspiration should be in at least three or four seconds. In this way, once you bring all the air into your abdomen, you should hold your breath for at least three or four seconds and then release very slowly in at least seven seconds.

Then you breathe slowly into your abdomen. You hold for three, four, five seconds and exhale gently for seven seconds. You may have seen people who practice meditation do this because it really activates the vagus nerve and helps you relax.

Does it seem very complicated to you? Then try breathing slowly, taking deep breaths, holding your breath and letting it out. This works too.

Do at least 9 to 10 times per minute, that is, once every 6 to 8 seconds. Diaphragmatic breathing has been shown in multiple studies to improve sleep quality and stress. And this happens quickly.

If you do it every day, this can happen as quickly as four weeks. Other ways to activate the vagus nerve are singing loudly, laughing genuinely. And this occurs because the vocal cords are connected to the vagus nerve.

Why do you think that after a cold shower and singing in the shower you feel better and happy? Everything has a scientific explanation and here I am giving it to you. Of course, meditation or connecting with things, understanding that we are eating and taking time to feel, taking time to breathe, connecting with the environment and taking off our shoes also activates the vagus nerve.

Now I am going to give you a routine to activate your vagus nerve in the morning and at night. But first let me tell you 5 benefits of correctly activating the vagus nerve. Number 1 We all live alert, stressed, angry.

Many people will tell you calm down, relax. Well, it's very difficult to relax. Activating the vagus nerve has been shown in multiple studies to help you relax and lower the levels of cortisol in your blood.

Number 2 Improve your digestion. Did you know that the vagus nerve and the parasympathetic system are the main connection between the brain and the gut? Your intestine will move better, pancreatic juices and gastric juices will be released better and even digestion, the process of moving, crushing and absorbing food will improve if you activate your vagus nerve and take care to manage it correctly.

This can even help improve your constipation, your gastroesophageal reflux and could even have a beneficial effect on your intestinal microbiota. Remember that the intestinal microbiota is another connection between the intestine and the brain that also participates in making us happy, in immunity and in everything related to lowering inflammation. Number 3 Strengthen your immune system.

The vagus nerve has an immune response in your white blood cells that tells it to calm down, attack that virus, attack that bacteria, but don't destroy the rest of your body. This is called immunomodulation and some of this immunomodulation is helped by the vagus nerve. This can help improve chronic inflammation and you well know that chronic inflammation is part of several diseases, hypertension, diabetes, obesity and much more.

Number 4 Helps strengthen and improve heart rate. I already told you, vagus nerve stimulation can lower your heart rate and this can help you live longer and better because you put less strain on your heart. Number 5 It will help you sleep better and have a restful sleep.

And that's why I'm going to tell you what activities you should do at night so that the vagus nerve helps you sleep. And number 6 I couldn't put it aside. There are chronic diseases that can be combated with this.

I already told you, hypertension, diabetes, insulin resistance, rapid metabolism, constipation, imbalance in the microbiota and much more. Now let's look at a morning and night routine to activate the vagus nerve. That switch that calms us, relaxes us and reduces inflammation.

This routine can take you no more than 5 to 10 minutes in the morning and 5 to 10 minutes at night. Notice that it is simple. I recommend starting the morning with diaphragmatic breathing.

Try what I told you for at least 5 minutes. After this, brush your teeth, do things and soak your face in cold water or take a cold shower for at least 5-10 times of soaking your face or 2-3 minutes of cold water shower. This will allow you to start the day with a lot of energy, but also relaxed.

During the night I again recommend diaphragmatic breathing, but here, unlike immersing your face in cold water, I recommend a long ice-water shower. I recommend doing this between 1 to 2 hours before going to bed and you will see how quickly you will feel calm. You will be relaxed and will be able to sleep not only more, but better.

Remember that restful sleep can improve the rest of your body. If you sleep well, you will start the day well. And notice that I told you 5 minutes or 10 in the morning and 5 minutes or 10 at night.

Remember that the vagus nerve switch can be activated and you can do it very easily. You will change your entire body, you will improve several of your illnesses and above all you will feel much, much better. I hope you found this talk useful and informative.

Bye bye.