Control Your Vagus Nerve to Improve Mood, Alertness & Neuroplasticity

In this episode of the Huberman Lab Podcast, Andrew Huberman explores the vagus nerve (cranial nerve 10), detailing its extensive connections between the brain and body and its role as both a sensory and motor pathway. He emphasizes the vagus nerve's actionability, providing science-backed tools to control it for improved alertness, relaxation, mood, learning, heart rate variability and overall health. Huberman discusses practical techniques such as deliberate breathwork (physiological sighs and extended exhales), mechanical activation through neck stretches and humming, and the importance of exercise in stimulating the vagus nerve to enhance brain function and neuroplasticity. He also delves into the gut-brain connection, explaining how maintaining a healthy gut microbiome and adequate tryptophan intake can positively influence serotonin levels in the brain via vagal signaling, impacting mood and overall well-being.