Vagus Nerve Support Quick Sheet

This quick sheet is for educational purposes only and is not medical advice. Always consult your doctor or qualified healthcare practitioner before making any changes to your health routine, diet, supplements, or treatment plan.

• Eat slowly — Make meals an "experience." Our bodies are smart, but can't tell if we're running from a bear or just in hurry mode. It shuts digestion off in fight-or-flight since keeping us alive feels more urgent than digesting a meal.
• Chew food 20–30 times before swallowing — 30% of digestion happens in the mouth through chewing and saliva. Give the stomach a break by chewing thoroughly.
• Always sit while eating — If we aren't seated, the body is told not to digest — yet we force it to do so on the go or standing. Sit, slow down, and let digestion work.
• Check your breathing throughout the day — Is your breath coming from the chest or the belly, and how quick is it? Deep belly breathing delivers more oxygen, which is vital for full cell function.
• Relax facial muscles at night — We often carry the day's tension to bed without knowing it. Are your eyes squeezed tight, lips pursed, forehead furrowed? Check your hands and arms too.
• Slow breathing when going to bed — Just like facial tension, quick short breaths often follow us to bed. Focus on deep belly breathing as you fall asleep.
• Humming — This can actually reset the vagus nerve — the nerve that runs directly from the brain to the gut — and support calmness.
• Quiet seated morning time — Before getting going for the day, sit quietly (prayer, reading, journaling). This lets the body slowly wake up and feel energized instead of jumping from bed "on edge."
• A walk or sitting out in nature — Numerous studies show this causes the nervous system to relax. Nature is God's free therapy — why not use it?
• Practice being present — Take time in the day to focus on sounds, smells, and anything around you. Turn off thoughts and just listen.
• Journaling — Not everyone's favorite, especially if you're busy, but I encourage trying it. Frequency is your choice — every morning or just every Saturday. It gives the mind a break.
• Listening to peaceful music — Another form of therapy studied for its amazing effects on the vagus nerve.
• Self talk — Tell yourself that resting is an ACTIVE form of supporting yourself and doing good for others. It allows us to be more in-tune and present when we interact with people.