DAILY VAGUS NERVE EXERCISE: A self-help guide to stimulate vagal tone, relieve anxiety and prevent inflammation

Introduction
Chapter 1: Vagus Nerve Anatomy and Functions
What are Cranial Nerves?
Olfactory Nerve
Optic Nerve
Oculomotor Nerve
Trochlear Nerve
Trigeminal Nerve
Abducens Nerve
Facial Nerve
Vestibulocochlear Nerve
Glossopharyngeal Nerve
Vagus Nerve
Spinal Accessory Nerve
Hypoglossal Nerve
The Wanderer
Chapter 2: Important Functions of the Vagus Nerve
It Helps Prevent Inflammation
Acute versus Chronic Inflammation: The Sign s
The Cause of Chronic Inflammation
When Things Get Worse: How Chronic Inflammation Affects Our Body              
How Is the Vagus Nerve Involved in All This?
It Assists in Making Memories
The Vagus Nerve and the Memory, According to the APA
It Controls Your Heart Rate and Blood Pressure
The Brain-Gut Relationship
The Gut, the Brain, and the Vagus Nerve
Feelings of Reward and the Vagus Nerve
In the End, It’s All About the Emotions
Emotions and Social Skills
The Vagus Nerve and Mental Health
It Helps Improve Your Mood
Chapter 3: How the Vagus Nerve Affects Stress and Anxiety
Stressed Out!
Stress and the Nervous System
Autonomic Nervous System (ANS)
Stress and Inflammation: The Bonnie and Clyde of Our Body
Team Stress vs. Team Vagus
Anxiet y
Attack of the Anxiety
The Vagus Nerve and Anxiety
The Vagus Nerve & The Parasympathetic Nervous System
Vagal Tone
Chapter 4: Polyvagal Theory
Our Nervous System: The Great Learner
Learning from Trauma and the Polyvagal Theory
The Polyvagal Theory and the Search for Better Mental States
Chapter 5: Activating the Vagus Nerve
Deep Breathing Technique
Understanding Deep Breathing and Quick Deep Breathing Technique              
Loving and Kindness Meditation
Creating Compassion
Advantages of Loving-Kindness
Practicing Loving-Kindness Meditation
Quick Compassion
Yoga Chanting
The Yoga Pose
The Yoga Chant
Massage for Vagus Nerve Stimulatio n
Foot Massage
Splashing Cold Water
Other Ways to Activate the Vagus Nerve
Creating a Vagal Tone Routine
Routine #1
Routine #2
Routine #3
Routine #4
Routine #5
Diets That Strengthen the Vagus Nerve
Probiotics
Recommended Foods
Final Thoughts
Chapter 6: Measuring Nervous Function with Heart Rate Variability (HRV)              
Chapter 7: Substances That May Interfere with the Vagus Nerv e
Botox
Certain Antibiotics
Heavy Metals
Excessive Sugar
Conclusion
References
Appendix