本集播客深入探讨了迷走神经的功能，这是一条连接大脑和身体的神经通路，对情绪、消化、警觉性以及食物渴望具有重要调节作用。节目详细介绍了如何通过激活迷走神经通路来改善心率变异性（HRV），HRV是衡量健康和长寿的关键指标。此外，还阐述了如何控制迷走神经通路以增强专注力和警觉性，从而提高学习能力和神经可塑性。节目还探讨了迷走神经如何控制肠道和大脑中血清素的水平，进而影响情绪和情感韧性，以及如何保持该通路的稳健性。

🧠迷走神经是连接大脑和身体的双向神经通路，它在调节情绪、消化、警觉性等方面发挥着关键作用。通过影响心率变异性（HRV），迷走神经也与健康和寿命密切相关。

👂通过刺激迷走神经通路，可以有效提高专注力和警觉性，从而增强学习能力和神经可塑性。例如，通过特定的呼吸练习或运动可以激活迷走神经。

😊迷走神经控制着肠道和大脑中血清素的水平，而血清素与情绪和情感韧性密切相关。保持迷走神经的健康，有助于改善情绪和肠道健康。

🧘‍♀️节目提供了多种工具，帮助听众激活和调节迷走神经，包括特定的呼吸练习、高强度运动、颈部伸展以及食用低糖发酵食品等。这些方法可以帮助改善心率变异性、增强专注力、改善情绪和肠道健康。

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

AG1: https://drinkag1.com/huberman

LMNT: https://drinklmnt.com/huberman

Joovv: https://joovv.com/huberman

ROKA: https://roka.com/huberman

Function: https://functionhealth.com/huberman

Timestamps

00:00:00 Vagus Nerve

00:02:43 Sponsors: LMNT & Joovv

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

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

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

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

00:30:19 Sponsors: AG1 & ROKA

00:33:38 Vagus Nerve Motor Outputs

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

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

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

01:04:26 Sponsor: Function

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

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

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

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

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

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

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

01:46:38 Recap

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

Disclaimer & Disclosures

Learn more about your ad choices. Visit megaphone.fm/adchoices