Control Your Vagus Nerve to Improve Mood, Alertness & Neuroplasticity

In this episode I explain how your vagus nerve—an extensive neural pathway linking your brain and body in both directions—powerfully regulates your mood, digestion, alertness and even certain food cravings, and I explain how you can activate certain vagus nerve pathways to improve your heart rate variability (HRV), a key marker of health and longevity. I also explain how to control vagal pathways to enhance your focus and alertness to improve learning and neuroplasticity. And I explain how your vagus nerve controls levels of serotonin in both your gut and brain, impacting your mood and emotional resilience and how to keep that pathway robust.

Read the episode show notes at hubermanlab.com.

Thank you to our sponsors

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Timestamps

00:00:00Vagus Nerve

00:02:43Sponsors: LMNT & Joovv

00:05:41Cranial Nerves, Inputs (Afferents) & Outputs (Efferents), Sensory & Motor

00:12:40Vagus Nerve & Sensory Pathways, Body & Brain

00:18:30Sensory Information, Chemical & Mechanical Information

00:23:49Sympathetic & Parasympathetic Nervous Systems, Vagus Nerve, Tool: Calming & Auricular (Ear) Sensation

00:30:19Sponsors: AG1 & ROKA

00:33:38Vagus Nerve Motor Outputs

00:36:00Autoregulation, Improving Heart Rate Variability (HRV) Tools: HR Deceleration

00:49:46Aging, Declining HRV, Health, Activity, Tool

00:52:31Tool: Exercise, Increase Alertness for Cognitive & Physical Activity, Motivation

01:04:26Sponsor: Function

01:06:14Adult Neuroplasticity & Learning, Acetylcholine, Alpha GPC Nicotine

01:11:48Tools: High-Intensity Exercise, Increase Alertness, Focus & Learning; Sleep

01:18:14Serotonin, Gut, Brain & Mood, Depression & SSRIs

01:21:34Serotonin, Improve Mood & Gut Health, Irritable Bowel Syndrome (IBS), Tools: Low-Sugar Fermented Foods, Tryptophan

01:28:49Mood, Depression, Gut Health & Vagal Signaling, Probiotics

01:32:12Calming Down via Vagus Nerve, Tool: Neck Peri-Arterial Vagus Stretch

01:42:00Tools: Calming Down, Humming, Extended Exhales

01:46:38Recap

01:48:46Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network Newsletter

Disclaimer & Disclosures

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