19 Practices That Keep My Vagus Nerve Healthy and My HRV High
A high Heart Rate Variability (HRV) score and a healthy vagus nerve are crucial for overall well-being. It took me a while to understand the impact of these two components on my health. Now, I've adopted a lifestyle that promotes their optimal functioning. My HRV now averages at 82 (Whoop Data) and my nervous system has never been better, I am 48 years old (2023) and this is an extremely high score for for my age. Here's how I do it:
1. Prioritize Sleep
Sleep is a restorative process and plays a key role in maintaining the health of the vagus nerve and HRV. Good quality sleep ensures that I wake up refreshed and ready to take on a new day.
2. Avoid Foods That Cause Inflammation
Everyone has certain foods that don't sit well with their system. Through a food intolerance test, I've identified these triggers and now steer clear of them.
3. Daily Meditation
A 15-minute meditation session every day is a simple and effective tool for calming the mind and promoting vagal tone.
4. Nasal Breathing
Focusing on inhaling and exhaling through my nose helps in reducing stress and promoting heart health.
5. Regular Exercise
Daily movement keeps my heart rate up without overtaxing my body. Recovery days are also important to prevent the inflammation that comes with too much physical stress.
6. Cold Showers
A cold shower every morning for four minutes is a fantastic way to stimulate the vagus nerve and increase HRV.
7. Morning Stretching
Simple stretching movements after waking up go a long way in opening up the body and preparing it for the day ahead.
8. Supplements for a Healthy Nervous System
Certain supplements, like omega-3 fatty acids, can aid in maintaining a healthy nervous system.
9. Organic Eating
Whenever possible, I try to consume organic foods, as they're free from harmful chemicals that can disrupt our body's natural functions.
10. Hydration
Keeping myself well-hydrated aids in the overall function of my body, including heart health.
11. Avoid Processed Foods
Processed foods often contain hidden sugars and unhealthy fats that can negatively affect HRV and vagal tone.
12. Alcohol Moderation
Alcohol can disrupt sleep patterns and impact HRV. Avoiding it helps in maintaining optimal vagal health.
13. Maintain Stable Blood Sugar Levels
Frequent sugar spikes can stress the body. By focusing on a balanced diet, I ensure my blood sugar levels remain steady.
14. Predominantly Plant-Based Diet
A diet rich in fruits, vegetables, and whole grains provides the nutrients needed for a healthy nervous system.
15. Emotional and Mental Health Awareness
Acknowledging emotional and mental challenges is the first step to addressing them.
16. Therapeutic Support
Regular sessions with a therapist or a coach provide a safe space to work through mental health issues.
17. Spending Time with Friends
The social connection is a great way to reduce stress and increase feelings of happiness, contributing positively to HRV.
18. Practice Deep Breathing
Deep, controlled breathing exercises, like the 4-7-8 breathing technique, can stimulate the vagus nerve and improve HRV.
19. Spend Time in Nature
Being in nature reduces stress levels and can help to boost mood, thereby supporting a healthier nervous system.
Remember, the journey towards a healthier nervous system is unique for everyone. What works for me may not work for everyone. It's all about finding what makes you feel your best.
I work with high-performance individuals, teams, athletes and global leaders. If you want to raise your game drop me an email jc@justincaffrey.com.