Show Notes
In this solo episode, Dr. David Jockers breaks down the vagus nerve, the longest nerve in your body and the main driver of your rest and digest state, and explains why so many people with anxiety, poor sleep, and digestive issues are really stuck in chronic fight or flight.
You will learn how the ventral and dorsal branches of the vagus nerve shape your calm, stress, and freeze responses, the common signs of poor vagal tone, and four simple at-home tests you can use to check your own vagal tone, from the pupillary light test to your heart rate to breath rate ratio and HRV.
Dr. Jockers also walks you step by step through the Stanley Rosenberg two-minute eye movement reset, five easy daily exercises like humming, gargling, box breathing, and cold exposure, plus the light, sleep, and nutrient strategies that support strong vagal tone for the long haul.
"Humming and deep breathing stimulate your natural "chill out" button, your vagus nerve, which helps put a brake on stress and anxiety." - Dr. David Jockers
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In This Episode: 0:00 Introduction: Stuck in Fight or Flight Mode 0:30 What is the Vagus Nerve & Its Functions 1:41 Ventral Vagal vs Dorsal Vagal States 4:02 Signs of Poor Vagal Tone 4:34 At-Home Tests for Vagal Tone (4 Tests) 7:53 Root Causes of Poor Vagal Tone 8:38 The Stanley Rosenberg 2-Minute Reset Exercise 10:50 5 Vagal Tone Exercises (Humming, Singing, Box Breathing, Cold, Massage) 13:10 Lifestyle Factors (Light Exposure & Sleep) 14:36 Key Nutrients for Vagus Nerve Health 15:15 Pulsetto Technology (Vagus Nerve Stimulator) 17:18 Summary & Final Recommendations
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