Tips from Bryan Johnson: Maximizing VNS Effects

Being the “most measured man in human history,” Bryan spent 2 years and millions to develop Blueprint. It’s a protocol that aims to improve vitality and well-being by providing a structured approach to nutrition, supplementation, and lifestyle choices. 

In his Blueprint, Bryan advocated the use of VNS devices.

Integrating VNS in Your Daily Routine

According to Bryan, he uses a VNS device that goes on his ears for an hour every morning. He also uses the Pulsetto VNS device, wearing it like a neckband, one hour before bed. If he wakes up at night, he uses Pulsetto again, which usually puts him back to sleep immediately.

To make VNS a part of your life, consistency is key. Find a time that works for you, maybe in the morning to start your day relaxed or in the evening to wind down. It doesn't need to be a long session, as even a few minutes can make a difference.

The Pulsetto VNS device is the same device that Bryan recommends on his channel.

Diet and Exercise: Enhancing the Effects of VNS

What you eat and how you move also play a critical role in the effectiveness of VNS. Bryan leverages a healthy diet to supercharge the health benefits of VNS. 

Here’s a summary of Bryan’s dietary plan:

• 2,250 calories daily
• ~10% Caloric Restriction
• Vegan (preference, not necessity)
• 70+lbs of veggies monthly

But his diet may not always be followed by the average person. So, you can do the following dietary tweaks to improve your HRV reading:

• Add Magnesium-Rich Foods: Include green leafy vegetables, nuts, and seeds in your diet, or take a suitable magnesium supplement according to the Recommended Dietary Allowance.
• Incorporate Omega-3 Fatty Acids: Add foods rich in omega-3, such as fish, flaxseeds, and walnuts, to enhance your dietary profile.
• Include Ashwagandha: Consider incorporating this Ayurvedic herb into your diet for its stress-reducing properties.
• Minimize Alcohol Consumption: Reduce your intake of alcohol to avoid its disruptive effects on sleep and overall health.
• Cut Caffeine After Lunch: Avoid caffeine in the afternoon and evening to ensure it doesn't interfere with your sleep quality.

Bryan Johnson advocates for a diet rich in vegetables, nuts, seeds, and berries. 

Regular exercise, especially aerobic activities, can also boost HRV. Bryan has his own daily workout routine, which is designed to lower his speed of aging. 

Here’s a summary of Bryan’s workout routine: 

• 1 hr day
• ~25 exercises
• 7 hrs wkly

Bryan Johnson keeps his workouts under an hour. 

If Bryan’s exercise regime is too intense, start with something less intense, like daily walking or low-intensity interval training.

Exercise is just one piece of a larger wellness puzzle. By combining it with a healthy diet and VNS, you're setting the stage for optimal health and a high-functioning nervous system.

Complementary Practices and Lifestyle Choices

Besides VNS, other practices can enhance your autonomic function. Mindfulness meditation, deep breathing exercises, and yoga are great for stimulating the vagus nerve naturally.

Combining VNS with these activities can amplify the benefits. For example, try a VNS session after a yoga class or during breathing exercises. You can also wear the VNS device before sleeping to help calm your system, setting the stage for a deep and restful sleep.

According to Bryan, sleep is also a crucial part of his routine, and he has developed his own routine to optimize sleep quality.

The synergy of these practices can lead to even greater improvements in HRV and overall well-being.

Bryan has his own disciplined sleep routine to help boost his HRV metrics. 

Step-by-Step Guide on Using a VNS Device

Using a VNS device like Pulsetto is straightforward. First, charge the device according to the manufacturer's instructions. Once it's ready, find a comfortable and quiet place to sit or lie down.

Place the device as instructed, typically on the neck where the vagus nerve is accessible. Turn on the device, usually by pressing a button, and adjust the settings to your comfort level. Then, relax and let the device do its job.

Bryan demonstrates how he uses the Pulsetto device in his VNS practice. 

Getting Started with Vagus Nerve Stimulation

Begin with shorter sessions to see how your body reacts. A typical starting point might be five minutes per session. As you get more comfortable, you can gradually increase the duration. 

Pay attention to how you feel during and after the stimulation. You're aiming for a sense of calm and relaxation, not discomfort.

Wind-Down Routine for Maximum VNS Benefit

Wind-down routines are a critical aspect of your daily VNS session. These routines signal your body to transition into a state of relaxation, preparing it for a restful night. To achieve this, consider incorporating the following wind-down practices into your evening:

• Take a Relaxing Bath: Immerse yourself in warmth and tranquility.
• Journaling: Declutter your mind by writing down racing thoughts.
• Try Calming Teas: Experiment with herbal teas for natural relaxation.
• Aromatherapy: Use essential oils to create a soothing atmosphere.

During your wind-down time, remember to minimize distractions. This includes:

• Turning off phones and other devices.
• Closing your eyes and taking deep breaths.
• Choosing between quiet or the soft tones of calming music, based on personal preference.

These steps can significantly aid in preparing your body and mind for a night of restorative sleep, enhancing your overall well-being.

Monitoring Progress: Tracking Changes in HRV

It's important to track your HRV over time to see the benefits of VNS. Devices like Apple Watches and Oura Rings can be used to measure HRV. Record your HRV before starting VNS and periodically afterward to observe changes. Look for trends, such as an increase in HRV, which indicates improved autonomic nervous system balance and stress resilience.

Key Metrics to Observe

When tracking HRV, focus on these key metrics:

• Baseline HRV: Your average HRV over a period of time.
• HRV response to stress: How quickly your HRV recovers after a stressful event.
• HRV trend: Whether your HRV is generally increasing, decreasing, or staying the same over time.

These metrics will give you insight into how well your body is responding to VNS and other lifestyle changes. 

Bryan displays his own health metrics after following Blueprint for two years. 

Interpreting Your Data for Better Health Decisions

Interpreting HRV data can help you make informed decisions about your health. Over time, you should notice a trend toward higher HRV readings, which indicate a more resilient stress response and a healthier autonomic nervous system.

If you don’t see this trend, you might need to adjust your VNS practice or examine other aspects of your lifestyle that could be impacting your HRV, such as stress, diet, or sleep patterns.

Try Pulsetto Today

Pulsetto Fit: Wellness, Upgraded

Description (Pulsetto Fit):

Key Features of Pulsetto Fit

• Custom Fit: Comes with two removable magnetic paddings for different neck sizes, ensuring a snug, comfortable fit.

• New Pulsating Mode: A rhythmic, wave-like stimulation that syncs with your breath for deeper nervous system relaxation.

• 20% Longer Battery Life: Offers about 1.2 weeks of daily use per charge.

• Enhanced Durability: Reinforced materials make it built to last through daily wear.

• Same Great App: Includes the same 5 programs and 30-day Premium trial as Lite, with identical sound library and add-ons.

• What’s Included: Device, two paddings, 60g gel tube, USB-C cable, user guide.

• Safety: FCC-certified, same ULRE tech as Lite. Consult a doctor if you have implantable devices.

→ Shop Pulsetto FIT 

Pulsetto - Your Peace & Better Sleep Partner

The Science Behind Vagus Nerve Stimulation

Pulsetto is a wearable device that uses vagus nerve stimulation (VNS) to promote relaxation and reduce stress and anxiety. By targeting the vagus nerve with gentle electrical impulses, Pulsetto can help induce a state of calm, making it easier to fall asleep and stay asleep.

Advantages of Pulsetto:

• Stress Reduction: Experience significant relief from daily stress by activating your vagus nerve and shifting your body into a "rest and digest" state.

• Improved Sleep: Pulsetto supports restful sleep by calming your nervous system, helping you wake up refreshed and energized.

• Enhanced Mental Clarity: By promoting relaxation, Pulsetto aids in sharpening focus and reducing brain fog.

• Boosted Heart Rate Variability (HRV): This device helps improve HRV, an important marker of heart health and resilience to stress.

• Digestive Health Support: Vagus nerve stimulation positively impacts the gut-brain connection, aiding digestion and reducing bloating.

• Chronic Health Support: Pulsetto offers support for individuals managing chronic stress, anxiety, and fatigue, helping to improve their quality of life.

What's Included:

• Pulsetto Vagus Nerve Stimulation Device

• USB-C Charging Cable

• Electrode Gel (enough for one month of use)

• User Manual

• Free Premium App Trial (includes 11 guided meditations, 54 breathing exercises, and 1,200 positive affirmations)

How Pulsetto Works:

Using Pulsetto is simple and takes just 4 minutes to start feeling the effects. Here's how it works:

1. Apply a generous amount of gel to your neck or directly onto the electrodes.

2. Place the device on your neck.

3. Pair it with the Pulsetto app on your smartphone.

4. Choose your desired program and start the device through the app.

The device creates a gentle, pleasant vibration or tingling sensation in your neck area. This stimulation helps activate your parasympathetic nervous system, leading to a calmer, less stressed state.

→ Shop Pulsetto

Get your own Pulsetto VNS device at a discount by clicking here.

Frequently Asked Questions (FAQ)

How does Bryan Johnson's daily diet contribute to improving his HRV metrics?

Bryan Johnson's diet is rich in essential fatty acids, antioxidants, and dietary fibers. These components can help reduce inflammation, improve blood lipid profiles, and support cardiovascular health, which are critical factors in enhancing HRV.

How does Bryan's routine of high-intensity interval training (HIIT) for 45 minutes weekly influence his HRV metrics positively?

HIIT has been shown to improve cardiovascular fitness, increase metabolic rate, and enhance the efficiency of the heart muscle. Improvements in cardiovascular health directly contribute to a more resilient and adaptable autonomic nervous system, thereby positively enhancing HRV.

In what way do Bryan's daily supplements, including spermidine from chlorella powder, collagen peptides, and creatine, contribute to his HRV improvement?

Bryan's supplementation strategy focuses on nutrients that support cellular health, muscle recovery, and energy production. For example, spermidine promotes autophagy, a cell renewal process, which can lead to improved cardiovascular health. Collagen peptides support joint and skin health, potentially reducing stress on the body, while creatine enhances energy production and muscle function. These supplements can help lower systemic inflammation and improve overall body function, which are key to maintaining a healthy HRV by ensuring the autonomic nervous system operates efficiently.

How does Bryan's disciplined sleep regimen, including a blacked-out room and temperature-controlled mattress, play a role in enhancing his HRV metrics?

Bryan's disciplined sleep regimen is designed to optimize sleep quality, which is crucial for the recovery and regulation of the autonomic nervous system. A blacked-out room minimizes light pollution, enhancing melatonin production and promoting deeper sleep cycles. Meanwhile, a temperature-controlled mattress helps maintain an optimal sleeping environment, reducing disruptions and ensuring restful sleep.

1. What is a Vagus Nerve Stimulation (VNS) device?

A Vagus Nerve Stimulation (VNS) device is a medical or wellness tool designed to stimulate the vagus nerve, a major nerve connecting the brain to the heart, lungs, and digestive tract. It sends mild electrical impulses to improve communication between the brain and body, supporting functions such as mood regulation, stress response, digestion, heart rate, and inflammation control.

2. How does a VNS device work?

A VNS device works by delivering gentle electrical pulses to the vagus nerve, either invasively (through an implanted device) or non-invasively (through external ear or neck stimulation). This stimulation activates the parasympathetic nervous system, which promotes relaxation, lowers heart rate, and reduces the body’s stress response.

3. What are the benefits of using a Vagus Nerve Stimulator?

Regular use of a VNS device has been shown to help with:

• Reducing anxiety and stress

• Improving sleep quality and relaxation

• Supporting heart rate variability (HRV)

• Enhancing mood and emotional stability

• Reducing inflammation and chronic pain

• Improving focus and cognitive clarity

• Supporting gut health through better vagal tone

4. What are the types of VNS devices?

There are two main categories of VNS devices:

• Implantable VNS devices: Surgically placed under the skin near the chest, with a wire connected to the vagus nerve in the neck. Commonly used for epilepsy or depression treatment.

• Non-invasive (transcutaneous) VNS devices: External devices that stimulate the vagus nerve via the ear (auricular branch) or neck, often used for wellness, stress management, and HRV improvement.

5. Is vagus nerve stimulation safe?

Yes, non-invasive VNS (tVNS) is generally considered safe and well-tolerated, with minimal side effects. Possible mild effects may include tingling sensations, mild dizziness, or skin irritation, which usually fade after a few sessions. Implanted VNS devices require surgery and carry typical surgical risks, but are FDA-approved for specific medical conditions.

6. Who can benefit from a VNS device?

VNS can benefit individuals who experience:

• Chronic stress or anxiety

• Depression or low mood

• Sleep issues or fatigue

• Chronic pain or inflammation

• Poor HRV or high resting heart rate

• Digestive discomfort or gut-brain imbalance

Athletes, biohackers, and individuals practicing mindfulness or nervous system regulation also use VNS devices to enhance recovery and mental clarity.

7. How long does it take to see results?

Results can vary depending on frequency and individual physiology. Some users experience noticeable relaxation or calm after the first session, while deeper benefits such as improved HRV, better mood, and reduced anxiety may appear after 2–4 weeks of consistent use.

8. How often should I use a VNS device?

For non-invasive devices, experts generally recommend daily or near-daily sessions lasting 10–20 minutes each. Consistency is key; regular stimulation strengthens vagal tone and enhances long-term benefits for stress resilience and nervous system balance.

9. Are VNS devices approved by the FDA or CE certified?

• Implantable VNS devices are FDA-approved for epilepsy and treatment-resistant depression.

• Non-invasive devices (tVNS) may have FDA clearance or CE marking depending on the brand and intended use (e.g., stress reduction, HRV improvement). Always check your device’s certification and consult with a healthcare professional if you have a medical condition.

10. Can I use a VNS device with other therapies or medications?

Yes, non-invasive VNS devices can safely complement other wellness practices such as breathwork, meditation, physiotherapy, and cognitive-behavioral therapy. If you have a medical implant (like a pacemaker) or are on medication for epilepsy, depression, or cardiac issues, consult your doctor before use.

11. What are the possible side effects of VNS therapy?

Most users experience no side effects, but some may notice:

• Mild tingling or tickling in the ear or neck area

• Temporary voice changes

• Slight dizziness

• Local skin sensitivity These are typically mild and resolve quickly. Serious complications are rare and mostly associated with implanted devices.

12. How do I choose the best Vagus Nerve Stimulator?

When selecting a device, consider:

• Type: Ear-based (auricular) or neck-based

• Certifications: CE/FDA approval

• Adjustable intensity levels

• App connectivity and HRV tracking

• Battery life and comfort. 

13. Who should avoid using a VNS device?

Avoid using VNS devices if you:

• Have a pacemaker or defibrillator

• Suffer from severe cardiovascular disorders

• Are pregnant or have epilepsy (without medical supervision)? Always consult your physician before starting stimulation if you have any underlying conditions.

14. Can VNS devices help improve HRV (Heart Rate Variability)?

Yes. Numerous studies show that vagus nerve stimulation can increase HRV, a key indicator of a well-balanced autonomic nervous system. Higher HRV is associated with better stress resilience, improved recovery, and cardiovascular health.

15. What’s the difference between tVNS and iVNS?

• tVNS (transcutaneous Vagus Nerve Stimulation): Non-invasive stimulation through the skin, usually around the ear or neck.

• iVNS (implanted Vagus Nerve Stimulation): Requires surgical implantation of electrodes and a generator, primarily used for medical conditions like epilepsy.

16. Can I travel with my VNS device?

Yes. Non-invasive devices are portable and safe for travel. If you use an implanted device, carry your medical device identification card to show at airport security if needed.

17. How should I maintain or clean my device?

Clean the stimulation area and device contact points with a soft, slightly damp cloth after each use. Avoid harsh chemicals and store the device in a cool, dry place. Follow manufacturer guidelines for optimal care and battery maintenance.

18. Can children or elderly people use VNS devices?

Non-invasive VNS may be safe for both children and elderly individuals under supervision. However, always consult a healthcare provider before starting stimulation, especially for those with neurological or cardiac conditions.