Huberman Lab Control Your Vagus Nerve to Improve Mood, Alertness & Neuroplasticity
Vagus Nerve's Vast Mixed Pathways
- The vagus nerve is a vast mixed nerve carrying sensory and motor signals spanning the head, neck, chest, and abdomen.
- It acts as a bidirectional superhighway connecting body organs to brainstem nuclei with precise wiring.
Unlocking Your Vagus Nerve To Instantly Calm Down Or Boost Alertness
Control your mood, alertness, and heart rate variability by activating specific pathways of the vagus nerve, a vast neural circuit linking your brain and body.
You can calm down quickly on demand by engaging parasympathetic motor neurons that slow heart rate using prolonged exhales or a "physiological sigh"—two inhales followed by a long exhale.
Conversely, stimulate alertness and increase motivation by activating vagal sensory neurons that respond to adrenaline released during large muscle movement, which then triggers brain circuits enhancing focus and neuroplasticity.
Engage the vagus nerve deliberately through targeted breathing, exercise involving large muscles, or mechanical stimulation (like neck stretches or humming) to optimize your mental and physical state.
> "Stimulating the vagus wakes up the brain... stimulating the vagus nerve in order to wake up the brain."
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> — Andrew Huberman
Vagus Regulates Heart Rate Variability
- Heart rate variability (HRV) arises from vagal motor neurons slowing the heart at exhale and speeding up at inhale.
- This coordination of heart rate and breathing supports health and longevity.
