Hack your way to bliss and chill mode 🧘♀️
Let me introduce you to the secret ingredient to your chill factor this weekend: the vagas nerve.
The vagus nerve is responsible for activating the parasympathetic nervous system (AKA ‘chill vibes’) which improves your overall wellness quickly and efficiently.
Ignite your relaxation in these 3 simple steps:
1. Deep breathing (AKA Diaphragmatic breathing) 🧘
Start your day off with some deep breathing. Meditation is a great tool for this. If you’re new to meditation here's a simple tool you can use:
📦 The Box Breath:
1. Release all the air in your lungs
2. Breathe in through your nose for a count of 4 (make it a big belly breath)
3. Hold your breath for a count of 4
4. Release your breath through your mouth with a whooshing sound for a count of 4
5. Hold without breathing for a count of 4
6. Repeat the entire technique 3–4 times in a row
2. Cold exposure (AKA Cold thermogenesis) 🥶
The Scandanavians had it right when it came to ice swimming, it can transform your gene expression and fat cells, reducing the risk of diseases such as obesity and diabetes and enhancing performance and longevity. If you don't happen to live in a Nordic country, you can try swimming in the ocean or a cold shower.
The cold exposure increases your parasympathetic system, whilst simultaneously decreasing your fight or flight response. The cold effectively increases testosterone, growth hormone, and metabolic efficiency (AKA you’ll look and feel better, younger and more relaxed). FYI other benefits include: lower body fat, increase hormone levels, boost in your immunity, deeper sleep, pain management (amen!) and boost reproductive fitness.
That’s why I swim in the ocean in the morning, even in winter. I’ll admit that I also do it because the rest of the day is a total breeze after I’ve challenged myself to dive right in!
3. Hydration station! 🚰
"Pure water is the world’s first and foremost medicine."
I was surprised to learn that our hydration level can impact the vagus nerve function (as well as do a bunch of other health-giving benefits like increasing your immunity, keep your back discs nice and plump and decrease hunger pangs (as you’re often dehydrated versus actually hungry)).
There’s a bunch of calculators out there, but Shawn Stevenson has said a good baseline is to drink half your body weight in ounces of water each day. For example, if you weigh 150 pounds, that’s 75 ounces of water. For me, I drink at least 67 ounces (2L) of water daily!
Shawn says most people are chronically dehydrated. This water is will flush out metabolic waste products, hydrate cells and tissues, fortify extracellular fluid for better overall function, and much more.
👉 Pro-tip: I drink about ⅓ of my necessary intake of water with lemon when I wake up to flush out my lymph nodes and accumulated waste after I’ve slept.
Can I hear you say ‘om’? 🙏
If this resonated with you, subscribe to this newsletter, send me a DM on LinkedIn or reach out via good ol’ email.
Enjoy 🥰