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Here’s an enhanced overview of Professor Gareth Ackland and his research on vagus nerve activity, fitness, and exercise, along with practical insights on how to support vagal tone:
🧑🔬 Who is Professor Gareth Ackland?
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Gareth L. Ackland, PhD FRCA FFICM FHEA is a researcher affiliated with Queen Mary University, London. He led a randomized, double‑blind crossover trial published in the European Heart Journal in early 2025 on non-invasive vagus nerve stimulation and exercise capacity (ESC 365, ORCID).
🔬 Key Study: Vagus Nerve Stimulation & Exercise Performance
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In a trial with 28 healthy volunteers, a device clipped to the outer ear delivered transcutaneous vagus‑nerve stimulation (tVNS) for 30 minutes a day over 7 days, compared to a sham control (Oxford Academic).
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Outcomes with tVNS (versus sham):
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VO₂ peak increased by ~1.04 mL/kg/min (~4%) (Oxford Academic).
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Peak work rate rose by ~6 W.
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Respiratory and heart rate at max exercise both increased by ~4 breaths/min and ~4 bpm respectively (Oxford Academic).
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Systemic inflammation markers were reduced in blood analysis (vagusnerve.com).
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Professor Ackland stated:
“Increasing vagus nerve activity can improve fitness and reduce inflammation…” (The Times).
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The technology is low‑risk, low‑cost, and scalable, with potential applications for people with cardiovascular disease or reduced exercise tolerance (The Times).
🧠 Vagus Nerve & Exercise: Mechanistic Insights
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In rodent models, silencing brainstem vagal preganglionic neurons markedly reduced exercise endurance, while optogenetic activation enhanced cardiac output and endurance—demonstrating a causative role of vagal drive in physical performance (University of Bristol).
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Human observational studies show high resting vagal tone (indicated by lower heart rate and faster recovery) is strongly associated with better exercise capacity and healthy aging; vagal dysfunction correlates with poorer exercise tolerance and higher risk of cardiovascular diseases (ICHGCP).
💪 Exercise & Other Lifestyle Strategies to Enhance Vagal Tone
Common ways to support vagal tone—which correlates with higher heart rate variability (HRV) and better stress resilience—include (dr-lobisco.com):
✔️ Aerobic, Resistance & Mindful Movement
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Aerobic workouts (e.g. walking, cycling, swimming) improve HRV and vagal tone by promoting rhythmic cardiovascular and respiratory responses (vagusnerve.com).
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Resistance training and yoga, especially when combined with slow breathing, also provide vagal stimulation (kathysparger.com).
🧘♂️ Breathwork & Mindfulness
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Diaphragmatic breathing, nasal slow exhalations, and meditation enhance parasympathetic activation and boost vagal tone (paulaowens.com).
❄️ Cold Exposure
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Splashing cold water on the face or ending showers with a cold burst activates the vagus nerve via the dive reflex (kathysparger.com).
🗣️ Vocal & Throat-Based Stimulation
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Singing, humming, chanting, and gargling engage the vocal and throat muscles, stimulating the vagus nerve and improving HRV over time (kathysparger.com).
🤝 Social, Emotional & Digestive Health
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Positive social interactions, laughter, and feelings of safety all promote vagal activity. Gut‑health support via probiotics, fermented foods, and polyphenols can also enhance the gut–brain axis via the vagus nerve (kathysparger.com, dr-lobisco.com, vagusnerve.com).
💆 Massage & Gentle Physical Touch
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Neck or abdominal massage and facial touch therapy can stimulate vagal pathways and support relaxation (kathysparger.com, bodymind.com).
📝 Summary Table
| Topic | Highlights |
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| Author / Study Lead | Prof. Gareth Ackland led tVNS trial improving cardiorespiratory fitness and reducing inflammation (The Times, Oxford Academic) |
| Mechanism | Brainstem vagal drive is causally linked to exercise endurance (animal & human data) (University of Bristol, qmro.qmul.ac.uk, ICHGCP) |
| Intervention | Auricular tVNS: +4% VO₂ peak, +6 W work rate, +4 bpm HR, +4 breaths/min, less inflammation (Oxford Academic, The Times) |
| Practical ways to boost vagal tone | Breathwork, aerobic & resistance exercise, cold exposure, singing/gargling, social engagement, gut health, massage, mindfulness meditation |
🧭 Takeaways
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Professor Ackland’s research provides compelling evidence that artificially increasing vagal activity via safe, external stimulation can enhance fitness-related physiological performance in just 7 days.
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Routine practices—such as moderate exercise, deep breathing, cold exposure, and positive social interaction—can naturally boost vagal tone, improving resilience, heart function, digestion, and mental health.
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The synergy between purposeful lifestyle habits and non-invasive bioelectronic stimulation opens up exciting possibilities for enhancing overall well-being and exercise capacity, especially for those with or at risk of cardiovascular conditions.
Would you like some sample routines combining these practices or guidance on measuring HRV to track vagal tone?
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