Tag: wellness

Welcome to Spring! 🌷 And, my bi-monthly newsletter. The topic–the vagus nerve and it’s connection to better wellness.

The vagus nerve (also known as the vagal nerves) connects the brain to the heart and digestive system, and modulates specific body systems such as digestion, heart rate, blood pressure, breathing, and immune system responses. The vagus nerve is a key component to the parasympathetic nervous system (also known as the rest and digest system), and is the counter to the sympathetic nervous system (flight or fight response). Interestingly, it’s also the longest cranial nerve running from the brain to the intestinal system via a long and wandering route throughout the body, connecting with almost every major organ. 

Increasing “vagal tone” is one way to improve personal wellness, particularly if you’re under stress or have increased anxiety. Here are 4 simple ways to improve vagal tone, and decrease stress:

1. Humming. Yes, humming! Try humming to your favorite tune, or extending the “mmmm” sound when chanting OM
2. Laughter. They say laughter is the best medicine, and I totally agree. Watch your favorite comedies, or listen to a comedian. You can even simply start chuckling for no reason, then let yourself drop into the feeling of laughter.
3. Cool down. Try finishing your shower with cool or cold water for just a minute or two. Dunking your face in cold water is also highly effective in helping to stop spiraling anxiety or panic. [2008 research].
4. Slow down your breathing. My favorite method for slowing my breath down is the 4-7-8 pattern. When we are in an elevated state of emotional response our heart rate and breathing increase. This is our sympathetic/flight or fight response kicking in. Slowing down the breath–in particular, lengthening the exhale–slows the heart rate and signals to the brain that you’re safe. A few years back I created a short guided 4-7-8 breath video. You can find it HERE.

In closing, I’ve also included a simple recipe for DIY turmeric tincture. There is some scientific evidence that turmeric can reduce anxiety and inflammation in the body. And finally, for just “good energy” or “good vibes”, check out my little labor of love on ETSY–Made With Mantra Shop. Gemology is a little hobby of mine. 🙏🏼

In health & wellness,
Claudia

Turmeric, a deep golden-orange spice, a relative of ginger, is a flowering perennial and herbaceous plant native to the Indian subcontinent and Southeast Asia. The rhizomes are used both fresh and dried, and have been used in ayurvedic and other forms of traditional medicine in China and India for hundreds of years. The active ingredient is a polyphenol (a natural compound) called curcumin. Turmeric is also rich in phytonutrients. Some of the benefits of turmeric include lowering of: inflammation, arthritis symptoms, hyperlipidemia (cholesterol in blood), anxiety, and metabolic syndrome. [Johns Hopkins Medicine]

This is a recipe for making a simple turmeric tincture. Just add a dropper full to smoothies, soups, or other beverages.

1 cup diced fresh turmeric
1 cup of at least 70% alcohol based solvent like vodka (can also substitute organic raw unfiltered apple cider vinegar, or food grade vegetable glycerin)
1 tbsp ground black pepper, or 2tbsp whole black pepper

Place all ingredients in a sterilized glass canning jar with lid. Let the mixture sit for a minimum of 2 weeks, as long as a month. Shake the jar daily. Strain through cheese cloth, and pour into dark dropper bottles. ***Turmeric can stain hands, clothes, and any tools used. Wear gloves to prevent yellowing of hands.