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Mint
6 days ago
- Health
- Mint
5 effective techniques to regulate your vagus nerve and combat chronic stress
Five years ago, Mitali Chauhan was burnt out. She was suffering from chronic fatigue, palpitations, and anxiety. What drew her out of her angst was regulating the vagus nerve through EFT or Emotional Freedom Technique, a powerful self-help method that involves tapping gently on specific acupressure points while voicing the truth of what you're feeling. Now, at 34, she is a trained EFT Practitioner and founder of Servingyouniverse, a global wellness platform based in Mumbai. Chauhan found help through self-study and research, but across the country, more than 14% of the total population in India suffers from variations of mental disorders as per a Statista Research Department Report from December 2023. Also read: Why gut health and probiotics are taking centre stage in India To effectively manage overwhelming stress or anxiety, it is crucial to understand how the nervous system works. Dr Kersi Chavda, consultant, psychiatry, P. D. Hinduja Hospital & Medical Research Centre, Mahim, Mumbai, explains. 'When you feel threatened, your sympathetic nervous system kicks in, triggering a cascade of physical responses: increased heart rate, rapid breathing, muscle tension, and heightened alertness. This response is useful for survival in short bursts but can be damaging when it becomes chronic. That is where the parasympathetic nervous system comes in—specifically, the vagus nerve, which plays a central role in calming the body and restoring balance". So what is the vagus nerve and how does it help in combatting chronic stress? The vagus nerve is the tenth cranial nerve and is one of the longest and most important nerves in your body, elaborates Chavda. It starts at the brain stem and runs through the neck into the chest and abdomen, sending signals to vital organs like the heart, lungs, and digestive tract. 'Its job is to regulate functions that help the body relax and recover—lowering heart rate, aiding digestion, and reducing inflammation. When the vagus nerve is functioning well—what is called high vagal tone—you're more resilient to stress, and your body returns to calm more quickly after being triggered," adds Chavda. REGULATE THROUGH MEDITATION One of the simplest and most effective methods to regulate the vagus nerve is meditation. Dr Ruchi Dahiya, an Art of Living faculty, ENT surgeon, and ex-naval officer from New Delhi describes meditation as a super powerful charger that gives you abundant energy and clarity of perception. 'When you regularly practice meditation you will notice that events don't throw you off when you have a strong vagal tone because it has deeply relaxed the whole system", she elucidates. For checking the benefits of yogic practices, she suggests starting with 10-20 deep full breaths also known as yogic breaths. She then suggests a few rounds of Kapalbhati and Bhastrika pranayama followed by Nadi Shodhana or Anulom Vilom pranayama and Bhramari pranayama. She also affirms the transformative powers of practicing Sudarshan Kriya, a well-researched meditation technique that uses breathing patterns to attain the deepest possible meditative state. At the same time, she advises precaution: 'I strongly believe that there is no shortcut when it comes to mastering your mind. If someone is looking to achieve complete mastery over one's mind, they need a path and a Guru." FOCUS ON THE SENSES The 5-4-3-2-1 technique is another method to combat stress. Widely attributed to psychotherapist Betty Alice Erickson, who developed it in the mid- to-late 1900s, this simple grounding exercise helps manage stress and anxiety by focusing on the senses. Here, you name five things you see, four you can touch, three you hear, two you smell, and one you taste. This sensory focus shifts your attention from anxious thoughts to the present moment. By engaging multiple senses and focusing on the present moment, the technique interrupts the fight-or-flight response, shifting the body's focus towards the parasympathetic nervous system, which the vagus nerve is a key part of. TAP INTO EFT Chauhan trained under EFTMRA (Emotional Freedom Techniques and Matrix Reimprinting Academy) India, and explains how EFT works as an effective method to regulate the vagus nerve. It is a science-backed therapeutic tool that combines cognitive reframing with somatic tapping on acupressure points to regulate the nervous system and calm the fight-or-flight response, she says. 'By accessing the subconscious mind, EFT helps release deeply held emotional blocks, rewire limiting beliefs, and reprint new empowering narratives. When the vagus nerve is regulated through EFT, we breathe better, feel safer, and access our full potential. It's not just stress relief—it's the nervous system healing," she elaborates. Also read: Clear gels, massage boots, sleep masks, here's hi-tech gear for quick recovery MOVE EVERY DAY Physical movement cannot be discounted in enabling vagus nerve regulation. Activities like walking, yoga, tai chi, dancing, swimming, and even light stretching encourage steady breathing and heart rate, which stimulate the vagus nerve. These movements can improve heart rate variability, reduce inflammation, and help the body shift from a stressed state to a calmer one. If you are in freeze mode and feel unable to do anything, try to do something out of your comfort zone. Even something small like eating or brushing your teeth with a non-dominant hand can fire up neurons in your brain that can get you out of fight or flight mode. These actions work by activating muscles that are connected to vagal pathways. Over time, practicing these techniques can lead to better emotional regulation, less anxiety, improved digestion, and a greater sense of well-being. NON-INVASIVE TECH Though stimulating the vagus nerve does not always require surgery or devices, sometimes an external push can be helpful, like Mumbai-based mental health care startup InnerGize's eponymous wellness wearable. Comprising a discreet wearable and an app, it leverages Neuro-Acoustic Vagal Modulation technology to activate the vagus nerve . The mild buzzing of the wearable—priced ₹ 12,400— stimulates the nerve, shifting the brain from 'fight-or-flight' to 'rest-and-recovery'. Also read: The rise of chrononutrition: why the timing of your meals matters more than ever 'Stress activates our most primal survival instinct through the sympathetic nervous system, this directly impacts gut and heart health. From a simple biological perspective, the vagus nerve acts as a counterbalance to these responses. It lowers heart rate and blood pressure and regulates gut function, explains Dr Siddhant Bhargava, co-founder & CEO, InnerGize. The vagus nerve is also very closely connected to our mental health. When regulated, the nerve promotes the production of neurotransmitters that contribute to mental well-being. The non-invasive wearable, Bhargava explains, trains the nerve to build a natural resistance to stress. 'People can use it at their discretion although we recommend using it for 10 minutes every day." The InnerGize wearable is recommended for adults of all ages. However, those under the age of 18 and over the age of 65 should consult their healthcare providers before using any bioelectronic device. TECHNIQUES TO KEEP CALM You can engage the vagus nerve naturally through simple, consistent daily practices. Dr Kersi Chavda lists a few: Aditi Sarawagi is an independent writer who covers wellness, travel and food. Also read: How wearable tech can help women fight breast cancer
Time of India
24-05-2025
- Politics
- Time of India
Congress alleges scam in NREGA in Panchmahal too
Vadodara: After an offence was registered regarding the alleged scam in the National Rural Employment Guarantee (NREGA) scheme in Dahod district involving a BJP minister's sons based on the Congress's representations, the Congress has alleged that large-scale irregularities occurred in neighbouring Panchmahal district too. The party alleged that large sums of money were paid for material supplied by BJP members in violation of NREGA rules. The Congress raised the NREGA irregularities in Dahod, which were confirmed by an inquiry, and an offence was registered there. Congress now claims that the expenditure ratio of 60% on labour and 40% on material was not maintained in NREGA work in Jambughoda taluka of Panchmahal district. This ratio must be maintained, according to NREGA guidelines. Leader of opposition in the Gujarat assembly, Amit Chavda, said that in NREGA works taken up in the taluka in 2021-22, 79% of the money was spent on materials. In 2022-23, 2023-24 and 2024-25, expenditure on materials was 94%, 81% and 58%. He said that in all these years, the total expenditure on NREGA in the taluka was Rs 293 crore, and just 22% was spent on labour. Chavda said all four agencies supplying material for NREGA in the taluka are linked to BJP members. These agencies are Giriraj Traders, owned by BJP member Mayank Desai, who was recently appointed the district unit president of the party, Giriraj Enterprise owned by Jignesh Desai, and Giriraj Supplies owned by Mayank's wife and former district panchayat president, Keta Desai. Chavda alleged that Chhatrasinh Baria, the owner of the fourth agency, Jay Mataji Suppliers, was also close to a BJP leader. Chavda also pointed out that of the total expense of Rs 512 crore on material for NREGA works in the district, Jambughoda taluka spent Rs 216 crore, the highest. He added that the taluka was the smallest in the district and had a small population of just 42,000. He said that large numbers of works were done in even small villages in the taluka. Mayank rejected the allegations, saying they were aimed at targeting him and the party. "It is true that I have an agency for construction material. I have been supplying materials since 2017-18. It is the officials who raise the demand for materials, and we supply it," said Mayank. He said that beyond supplying material, he had no role in the development works. "I believe the works were taken up at the places where they have been shown. When we supply material, we take a certificate for the quality of the material, after which the billing and payment take place," Mayank said. Get the latest lifestyle updates on Times of India, along with Brother's Day wishes , messages and quotes !
Time of India
21-05-2025
- Politics
- Time of India
Congress alleges larger scam in NREGA, Nal Se Jal schemes
Vadodara: The Congress party has alleged that there is a much larger scam in the NREGA scheme in Dahod district. It said that many representations were received from across the district about irregularities in NREGA and the Nal Se Jal schemes. A 'Janmanch' programme was held in Dahod district by the Congress on Tuesday, while an investigation is underway in the Rs 71 crore NREGA scam . The Congress party earlier raised the issue during the assembly session and prepared a report on the scam. Leader of opposition Amit Chavda , who was following up on the scam, was present during the programme in Dahod. Chavda said the scam was not limited to Devgadhbaria and Dhanpur talukas, where the minister's sons were involved. He said representations received during the programme on Wednesday revealed that similar scams took place at other places too. He added that there were irregularities in the Nal Se Jal scheme as well. He said he has received evidence in this regard. Chavda said that the minister of state for panchayats and agriculture Bachu Khabad had claimed that the Congress was levelling allegations against him. "An offence was registered, the police conducted investigations, and the court also granted remand. If we were wrong, why is this happening? If the govt does not restrain itself, more names will crop up," said Chavda.
Time of India
19-05-2025
- Time of India
Sensors worth Rs 9L stolen from water purification plant
Ahmedabad: An engineer at a water purification company filed a police complaint on Sunday after two high-value sensors worth Rs 9 lakh were stolen from a plant near the Shankarbhavan Metro Bridge in Shahpur. Tired of too many ads? go ad free now The complainant, Jatinkumar Chavda, is employed as a site in-charge with . The company operates a plant that treats wastewater near Ramapir Temple under the metro bridge. According to the complaint filed with Shahpur police, two sensors installed on a machine were stolen, probably on Saturday between 4am and 8am. The stolen sensors were used to check water parameters such as pH, dissolved oxygen and turbidity every four hours — the data collected is sent through WhatsApp by the workers. Each sensor is valued at Rs 4.5 lakh, the FIR states. "The security at the plant is managed in two shifts by two guards who were on duty that day. On the morning of May 17, supervisor Rohit Guruva informed the complainant over a phone call about the missing sensors. Upon reaching the site, Chavda saw that wires were cut with a sharp tool and both sensors were missing," according to the FIR. Both security guards claimed they did not know about the theft. Despite searching the plant and surrounding areas, the stolen items could not be found. Based on instructions from his supervisor, Chavda approached Shahpur police and filed a complaint. An FIR has been lodged against an unknown person, and the investigation is on.
Indian Express
06-05-2025
- Climate
- Indian Express
14 killed as rain, thunderstorm hit Gujarat; Congress alleges inaction by govt, demands compensation
Fourteen people, including four women, have been killed as unseasonal rain and thunderstorm hit Gujarat till Tuesday morning. Mahuva in Bhavnagar recorded 93 mm of rainfall, the highest in the state, as unseasonal showers lashed a total of 77 talukas. As per data shared by the State Emergency Operation Centre (SEOC), Gandhinagar, two deaths were reported in Ahmedabad, three in Vadodara, four in Kheda, and two each in Aravalli and Dahod. 'While three died due to lightning, four were killed as trees were uprooted. Three others died in house and wall collapse, and two dies after hoarding fell on them,' SEOC officials said. Among the worst-hit districts on Tuesday were Amreli, Rajkot, Dang, Botad, Bhavnagar, Tapi, Dahod, Junagadh and Surendranagar. For Wednesday, the India Meteorological Department (IMD) has issued a warning of severe thunderstorm with lightning and surface wind at 60- 70 kmph, accompanied by moderate to heavy rain in the districts of Sabarkantha, Aravalli, Vadodara, Narmada, Bharuch and Surat, Surendranagar, Rajkot, Amreli, Bhavnagar, Morbi, Botad and Kutch, Banaskantha, Patan, Mehsana, Gandhinagar, Kheda, Ahmedabad, Anand, Panchmahal, Dahod, Mahisagar, Chhota Udepur, Dang, Navsari, Valsad, Tapi, Jamnagar, Porbandar, Junagadh, Dwarka, and Gir Somnath. Other centres, which received rainfall were Lathi (61 mm), Lilia (49 mm) and Amreli (47 mm), Savarkundla (24 mm), Babra (36 mm). Gondal in Rajkot recorded 33 mm rainfall, followed by Nakhatrana in Kutch and Mahuva in Surat (22 mm), Vaghai in Dang and Jesar in Bhavnagar recevied 21 mm, while Jasdan and Vinchhiya in Rajkot received 20 mm. The maximum temperatures across the state dropped by 3-8 degrees. The highest maximum temperature was recorded at Rajkot and Porbandar, at 34.5 degree Celsius. Ahmedabad recorded 33.7 degrees, Gandhinagar 33.4 degrees, Vadodara 32.4, Bhuj 33.6, Naliya 32.8, Bhavnagar 32.5, Surat 32.2 and Surendranagar 32.7 degree Celsius. As the state government is still assessing the losses, Congress has hit out at it for alleged inaction. Leader of Congress Legislative Party, Amit Chavda, on Tuesday submitted a letter to Chief Minister Bhupendra Patel, requesting immediate financial assistance. 'As many as 14 people have died due to heavy rain in the state, which is a very tragic. Their families are in an unbearable situation. So the government should immediately announce an assistance of Rs 10 lakh to the families of the deceased. All the injured should also get treatment at the government's expense. We demand that a survey of agricultural losses be conducted in all the areas where there has been extensive damage to agriculture and farmers have been devastated. A special package should be announced. In many places, there has been damage to property and we demand that the government should survey and make arrangements for assistance to those who have suffered damage to their property,' Chavda said. Chavda also said that despite forecasts of rain, strong winds, and thunderstorm, the state government failed to take precautions. He said people should have been warned and efforts should have been made to create awareness and prevent casualties. 'It is sad that the government did not prepare or warn people, due to which 14 people died. Agricultural crops have been extensively damaged. There has been a major effect on mango cultivation. In many areas, farmers had come to markets to sell their produce, but those were damaged too,' Chavda also said. 'Instead of the government announcing a toll-free number after a storm or unseasonal rain, if it prepares in advance, makes the system sound, and makes people aware, then there will be no casualty… we request the government to take precautions in future,' he added.
