Daily Vagus Nerve Exercise: Train Your Vagus Nerve to Refurbish Your Brain and Your Body

Introduction
Chapter 1. What is the Vagus nerve?
Chapter 2. Anatomy and Function
	What happens to a weak or damaged Vagus nerve?
	What Causes Damage to the Vagus Nerve?
Chapter 3. Why Exercise Your Vagus nerve?
	The Benefits of a Stronger Vagus Nerve
Chapter 4. 30 Exercise Forms to Navigate your Vagus nerve
	1. Abdominal Massage
	2. Vagus Chord Exercises
	3. Deep Breathing
	4. Pursed-Lip Breathing
	5. Back Stretch
	6. Sidestep
	7. Trunk Twist
	8. Leg Lifts
	9. Neck Flexion
	10. Shoulder Shrugs
	11. Side-Lying Knee Raise
	12. Seated Arms Raise
	13. Leg Swing
	14. Standing Knee Hugs
	15. The Bridge
	16. The Crawl
	17. The Dead Bug
	18. Knee and Elbow Press-Up
	19. Head Turn
	20. Palm Press
	21. Eye Squeeze
	22. Eye Stretch
	23. Leg Twist
	24. The Nose Picker
	25. The Quick Relaxation
	26. Dynamic Chest Stretch
	27. Shoulder Wingspan
	28. The Thumb Press
	29. The Seated Twist and Stretch
	30. Chair Calf Stretch
Chapter 5. 5-minute Vagus nerve Exercise for Busy People
	Pin on chair
	Sun gazing
	Ear massage
	Carotid sinus massage
	Facelift
	Shoulder relaxer
	Foot massage
	Gagging reflex
	Meditating
	Chair Squat
Chapter 6. Vagus nerve Exercise for Health Problems
	Vagus nerve Exercises for Depression
	Vagus nerve Exercises for Anxiety
	Vagus nerve Exercises for Abdominal Fat
	Vagus nerve Exercises for Sneezing
	Vagus nerve Exercises to Prevent Stroke
	Vagus nerve Exercises for Migraines and Tension Headaches
	Vagus nerve Exercises for Chronic Neck and Shoulder Pain
	Vagus nerve Exercises for Asthma and Bronchitis
	Vagus nerve Exercises for Insomnia
	Vagus nerve Exercises for Menopause and Hot Flashes
Chapter 7. Vagus nerve Exercise Tips
	Breathing Exercises
	Progressive Muscle Relaxation
	Alternate Nostril Breathing
	Vagus nerve Activation
	Mindfulness Meditation
Chapter 8. 25 Exercise Forms for Vagus Nerve Stretching
	1. Shortening and Widening Palms
	2. The Floating Awareness Exercise
	3. Pelvic Tilt
	4. Breathing and Changing Position Exercise
	5. Stretching the Middle of the Body
	6. Awareness of Mind
	7. The Elevated Leg Exercise
	8. The Butterfly Stretch
	9. The Side Bending Exercise
	10. The Standing Forward Bending Exercise
	11. The Rear Spine Stretch
	12. The Forward Spine Stretch
	13. The Back Stretch
	14. The Shoulder Shrug
	15. The Shoulder Twist Stretch
	16. The Loose Arm Stretch
	17. The Upright Stretch
	18. The Wall Stretch
	19. The Torso Balance
	20. The Inhale-Hold-Exhale
	21. The Head-Tilt
	22. The Diaphragm Stretch
	23. The Transverse Abdominis
	24. The Kyphosis Stretch
	25. The Wall Squat
	26. The Leg Squeeze
	27. The Overhead Stretch
	28. The Window Breath
	29. The Reverse Arm Tension Breath
	30. The Chin Tuck Breath
Chapter 9. Supplementation for a Healthy Vagus nerve
	Melatonin
	Omega 3 Fatty Acids
	Vitamin B6
	Magnesium
Chapter 10. Vagus Nerve Dietary Foods (BREAKFAST)
	31. Pumpkin Pie Parfait
	32. Cucumber Pickled Salad
	33. Ricotta Toast with Strawberries
	34. Egg Bake
	35. Creamy Peach Smoothie
	36. Blueberry Smoothie
	37. Cauliflower Breakfast Porridge
	38. Morning Overnight Oats with Raspberries
	39. Tomato and Egg Scramble
	40. Baked Eggs in Avocado
	41. Crustless Tiropita (Greek Cheese Pie)
	42. Healthy Cauliflower Purée
	43. Roasted Broccoli with Cashews
	44. Roasted Vegetables
	45. Simple Roasted Cauliflower with Almond Sauce
Chapter 11. Vagus Nerve Dietary Foods (LUNCH)
	46. Artichoke and Kale Stuffed Mushrooms
	47. Avocado Cucumber Sushi
	48. Baked Chickpea Falafel
	49. Baked Sweet Potatoes with Tomatoes
	50. Blanched Beans and Asparagus with Radishes
	51. Broccoli and Bean Casserole with Roasted Walnut
	52. Buckwheat Lemon Tabbouleh
	53. Butternut Squash, Lentils and Spinach Gratin
	54. Caramelized Celeriac with Maple Syrup
	55. Cauliflower Carrot Wild Rice Pilaf
	56. Baked Bacon-Wrapped Meatloaf
	57. Beef and Buckwheat Cabbage Rolls
	58. Braised Short Ribs with Veggies
	59. Crispy Beef Carnitas
	60. Crispy Carne Molida
Chapter 12. Vagus Nerve Dietary Foods (DINNER)
	61. Artichoke Salad with Almond and Kale
	62. Avocado and Mango Salad
	63. Avocado and Mango Salad with Fresh Veggies
	64. Balsamic Pear Walnut Salad
	65. Beet and Apple Salad with Celery and Spinach
	66. Berry Ambrosia Salad
	67. Broccoli Pea Salad with Cherry Dressing
	68. Carrot Salad with Tahini-Lime Dressing
	69. Coconut Fruit and Greens Salad
	70. Cranberry Broccoli Slaw with Spicy Dressing
	71. Avocado Ahi Poke with Cucumber
	72. Baked Fish and Vegetable Packets
	73. Baked Salmon with Basil Gremolata
	74. Baked Salmon with Fennel and Onion
	75. Baked Salmon with Pistou
Chapter 13. 2-week Meal Plan
1.BONUS: VIDEO LECTURES
Conclusion