本文深入探讨了迷走神经如何连接大脑与身体，在双向神经通路中发挥重要作用。文章详细解释了迷走神经如何调节情绪、消化、警觉性及某些食物渴望。同时，文章还介绍了如何通过激活迷走神经通路来改善心率变异性（HRV），这是健康与长寿的关键指标。此外，文章还阐述了如何控制迷走神经通路以增强专注力和警觉性，从而改善学习和神经可塑性。文章还解释了迷走神经如何控制肠道和大脑中的血清素水平，进而影响情绪和情感韧性，并提供了保持该通路健康的方法。

😌 迷走神经是连接大脑和身体的神经通路，在双向交流中发挥着关键作用。它能够调节情绪、消化、警觉性，甚至影响某些食物的渴望。

📈 通过激活迷走神经通路，可以改善心率变异性（HRV），这是衡量健康和长寿的重要指标。迷走神经的激活有助于提升整体生理和心理状态。

🧠 迷走神经通路可以增强专注力和警觉性，从而改善学习和神经可塑性。这有助于提高认知功能，促进大脑健康和灵活性。

🧘‍♀️ 迷走神经控制肠道和大脑中的血清素水平，进而影响情绪和情感韧性。通过调节血清素水平，可以改善心情，增强情绪稳定性。

🚴‍♂️ 文章还介绍了多种激活迷走神经的方法，包括颈部周围动脉迷走神经拉伸、 humming 和深呼吸等，这些方法有助于保持迷走神经通路健康。

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 sponsorsAG1: https://drinkag1.com/hubermanLMNT: https://drinklmnt.com/hubermanJoovv: https://joovv.com/hubermanROKA: https://roka.com/hubermanFunction: https://functionhealth.com/hubermanTimestamps00:00:00 Vagus Nerve00:02:43 Sponsors: LMNT & Joovv00:05:41 Cranial Nerves, Inputs (Afferents) & Outputs (Efferents), Sensory & Motor 00:12:40 Vagus Nerve & Sensory Pathways, Body & Brain00:18:30 Sensory Information, Chemical & Mechanical Information00:23:49 Sympathetic & Parasympathetic Nervous Systems, Vagus Nerve, Tool: Calming & Auricular (Ear) Sensation00:30:19 Sponsors: AG1 & ROKA00:33:38 Vagus Nerve Motor Outputs00:36:00 Autoregulation, Improving Heart Rate Variability (HRV) Tools: HR Deceleration00:49:46 Aging, Declining HRV, Health, Activity, Tool00:52:31 Tool: Exercise, Increase Alertness for Cognitive & Physical Activity, Motivation01:04:26 Sponsor: Function01:06:14 Adult Neuroplasticity & Learning, Acetylcholine, Alpha GPC Nicotine 01:11:48 Tools: High-Intensity Exercise, Increase Alertness, Focus & Learning; Sleep01:18:14 Serotonin, Gut, Brain & Mood, Depression & SSRIs01:21:34 Serotonin, Improve Mood & Gut Health, Irritable Bowel Syndrome (IBS), Tools: Low-Sugar Fermented Foods, Tryptophan01:28:49 Mood, Depression, Gut Health & Vagal Signaling, Probiotics01:32:12 Calming Down via Vagus Nerve, Tool: Neck Peri-Arterial Vagus Stretch01:42:00 Tools: Calming Down, Humming, Extended Exhales01:46:38 Recap01:48:46 Zero-Cost Support, YouTube, Spotify & Apple Follow & Reviews, Sponsors, YouTube Feedback, Protocols Book, Social Media, Neural Network NewsletterDisclaimer & DisclosuresLearn more about your ad choices. Visit megaphone.fm/adchoices