𝗦𝗵𝗮𝘄𝗻 𝗪𝗲𝗹𝗹𝘀 𝗠𝗣𝗛 𝗥𝗗 𝗖𝗜𝗦𝗦𝗡 𝗙𝗜𝗦𝗦𝗡 on Instagram: "I know I’m not the only one that’s been overwhelmed by stress and anxiety. Your body has a built-in calm switch called the vagus nerve. It connects brain, heart, lungs, and gut, and helps you return to baseline after stress. Stronger “vagal tone” often shows up as higher heart rate variability, steadier mood, better digestion, and fewer stress spikes. Ways to train it that actually help: - Slow, diaphragmatic breathing. Try about 6 breaths per minute for 5 minutes. This pace can raise heart rate variability and support relaxation. - Humming, singing, or chanting. Gentle vibration around the throat can stimulate vagal pathways. - Real connection and gratitude. Positive emotions and close relationships are linked with higher vagal tone over time. - Eat for your microbiome. Omega 3 rich foods and fermented foods support the gut, which talks to the brain through the vagus nerve. - Nature time. Forest walks lower stress markers and can rebalance your nervous system. - Brief cold exposure you can tolerate. A cool shower finish may boost parasympathetic activity. - Meditation or prayer. Even 5 to 10 minutes can calm reactivity. - Move most days. Mix walks with strength work to build resilience. - Cover B vitamin needs, especially B12 and folate, to support healthy nerve function. Notes to keep it honest: red light therapy and intermittent fasting show early promise for inflammation and autonomic balance, but results are mixed and depend on the person and protocol. Start with the basics above, then layer extras only if they serve you. From my own routine, breathwork, walks outside, and singing in the car make the biggest difference. Pick one practice and do it daily for a week. Save this as your calm checklist and tell me in the comments which one you are trying next! #vagusnerve #stressrelief #breathwork #HRV #nervoussystem #resilience #mentalhealth #gutbrainaxis PMID: 19568835 PMID: 25101026 PMID: 25164906 PMID: 2691172 PMID: 29467611"