11 science-backed ways to improve health, happiness, healing, relaxation, and mental clarity.

Vagus nerve is the main parasympathetic nervous system component.

It helps us rest and digest by slowing and stabilizing a resting heart rate, slowing and stabilizing the breath, promoting digestion, improving recovery and healing times, producing saliva, releasing endorphins and hormones like dopamine, oxytocin, and serotonin, and boosting the immune, digestive, and cardiovascular systems.

The vagus nerve sends anti-inflammatory signals to other parts of the body and is located behind the tongue, in the throat, neck, heart, lungs, abdomen, and brainstem.

Vagus means wandering in Latin. So, it's bold.

Here are 11 proven ways to boost health, happiness, and the vagus nerve.

1. Extend

“Yoga stimulates different nerves in your body, especially the vagus nerve that carries information from the brain to most of the body’s major organs, slows everything down and allows self-regulation. It’s the nerve that is associated with the parasympathetic system and emotions like love, joy, and compassion.” — Deepak Chopra

Stretching doesn't require a yoga background.

Listen to your body and ease into simple poses. This connects the mind and body.

If you're new to yoga or don't have access to an in-person class, try Yoga with Adrienne. Over 600 YouTube videos give her plenty of material.

2. Inhale

Because inhaling and exhaling activate the autonomic nervous system, we can breathe to relax.

Exhaling activates the parasympathetic nervous system (rest and digest). One inhales stress, the other exhales it.

So, faster or more intense breathing increases stress. Slower breathing relaxes us.

Breathe slowly, smoothly, and less.

Rhythmic breathing helps me relax.

What to do is as follows:

1. Take 4 smooth, forceless nose breaths.

2. Exhale smoothly and forcefully for 4 seconds

3. Don't pause at the inhale or exhale.

4. Continue for 5 minutes/40 breaths

5. Hold your breath as long as comfortable.

6. Breathe normally.

If four seconds is too long, try breathing in and out for two seconds, or in and out for three seconds, until your breath naturally relaxes. Once calmer, extend your breath.

Any consistent rhythm without force is good. Your heart will follow your lead and become coherent.

3. Chant/Hum

Singing, chanting, or humming activate the vagus nerve through the back of the throat.

Humming emits nitric oxide.

Nitric oxide improves blood circulation, blood flow, heart health, and blood pressure.

Antiviral, antibacterial, anti-inflammatory, antioxidant, and antimicrobial properties kill viruses and bacteria in the nose and throat.

Gargling water stimulates the vagus nerve.

Simple ways to heal, boost energy, and boost mood are often the healthiest. They're free and can be done anywhere.

4. Have more fun

Laughing stimulates the throat muscles, activating the vagus nerve. What's not to like? It releases dopamine.

Take time to enjoy life. Maybe it's a book, podcast, movie, socializing with friends, or laughing yoga.

Follow your bliss, as Joseph Campbell says.

Laugh at yourself

Actually. Really.

Gagging activates vagus nerve-connected muscles. Some doctors use the gag reflex to test the vagus nerve.

Grossness isn't required. While brushing, gag quickly. My girlfriend's brother always does it.

I'm done brushing when I gag, he says.

6. Take in the outdoors

Nature relaxes body and mind. Better if you can walk barefoot.

Earthing is associated with hippies dancing in daisies.

Science now supports hippies.

7. Enter some chilly water.

The diving reflex activates the vagus nerve when exposed to cold water.

The diving reflex involves holding your breath in cold water. Cold showers work best.

Within minutes of being in cold water, parasympathetic nervous system activity, which calms the body, increases.

8. Workout

Exercise increases dopamine, blood circulation, and breathing. So we feel energized, calm, and well-rested.

After resting, the parasympathetic nervous system engages.

It's worth waiting for, though.

9. Play music with brainwaves

Brainwave music harmonizes brainwave activity, boosts productivity and mental clarity, and promotes peace and relaxation by stimulating the vagus nerve.

Simply play a song.

My favorite.

10. Make gentle eyes

Eyes, like breath, often reflect inner state. Sharp, dilated, focused eyes indicate alertness.

Soft, open eyes reflect relaxation and ease. Soft eyes relax the nervous system.

This practice reduces stress, anxiety, and body tension. It's a quick and effective way to enter a calm, peaceful state.

Wild animals can be hunted one minute and graze the next.

Put it into action:

Relax while seated.

Gaze at a distant object

Use peripheral vision while looking straight ahead

Without moving your eyes, look up and down. Connect side spaces to your vision.

Focus on everything as your eyes soften.

Keep breathing

Stay as long as you like

11. Be intimate

We kiss, moan, and breathe deeper during love. We get dopamine, oxytocin, serotonin, and vagus nerve stimulation.

Why not?

To sum up

Here are 11 vagus nerve resets:

1. Stretch

2. Breathe

3. Hum/Chant

4. More humor

5. Amuse yourself

6. Spend time outdoors

7. Leap into chilly water

8. Exercise

9. Play music with brainwaves.

10. Make gentle eyes.

11. Be intimate

If these words have inspired you, try my favorite breathwork technique. Combining breathing, chanting, and brainwave music. Win-win-win :)

Non-technical talents can benefit data scientists in addition to statistics and programming.

As our article 5 Most In-Demand Skills for Data Scientists shows, being business-minded is useful. How can you get such a diverse skill set? We've compiled a list of helpful resources.

Data science, data analysis, programming, and business are covered. Even a few of these books will make you a better data scientist.

Ready? Let’s dive in.

Best books for data scientists

1. The Black Swan

Author: Nassim Taleb

First, a less obvious title. Nassim Nicholas Taleb's seminal series examines uncertainty, probability, risk, and decision-making.

Three characteristics define a black swan event:

• It is erratic.

• It has a significant impact.

• Many times, people try to come up with an explanation that makes it seem more predictable than it actually was.

People formerly believed all swans were white because they'd never seen otherwise. A black swan in Australia shattered their belief.

Taleb uses this incident to illustrate how human thinking mistakes affect decision-making. The book teaches readers to be aware of unpredictability in the ever-changing IT business.

Try multiple tactics and models because you may find the answer.

2. High Output Management

Author: Andrew Grove

Intel's former chairman and CEO provides his insights on developing a global firm in this business book. We think Grove would choose “management” to describe the talent needed to start and run a business.

That's a skill for CEOs, techies, and data scientists. Grove writes on developing productive teams, motivation, real-life business scenarios, and revolutionizing work.

Five lessons:

• Every action is a procedure.

• Meetings are a medium of work

• Manage short-term goals in accordance with long-term strategies.

• Mission-oriented teams accelerate while functional teams increase leverage.

• Utilize performance evaluations to enhance output.

So — if the above captures your imagination, it’s well worth getting stuck in.

3. The Hard Thing About Hard Things: Building a Business When There Are No Easy Answers

Author: Ben Horowitz

Few realize how difficult it is to run a business, even though many see it as a tremendous opportunity.

Business schools don't teach managers how to handle the toughest difficulties; they're usually on their own. So Ben Horowitz wrote this book.

It gives tips on creating and maintaining a new firm and analyzes the hurdles CEOs face.

Find suggestions on:

• create software

• Run a business.

• Promote a product

• Obtain resources

• Smart investment

• oversee daily operations

This book will help you cope with tough times.

4. Obviously Awesome: How to Nail Product Positioning

Author: April Dunford

Your job as a data scientist is a product. You should be able to sell what you do to clients. Even if your product is great, you must convince them.

How to? April Dunford's advice: Her book explains how to connect with customers by making your offering seem like a secret sauce.

You'll learn:

• Select the ideal market for your products.

• Connect an audience to the value of your goods right away.

• Take use of three positioning philosophies.

• Utilize market trends to aid purchasers

5. The Mom test

Author: Rob Fitzpatrick

The Mom Test improves communication. Client conversations are rarely predictable. The book emphasizes one of the most important communication rules: enquire about specific prior behaviors.

Both ways work. If a client has suggestions or demands, listen carefully and ensure everyone understands. The book is packed with client-speaking tips.

6. Introduction to Machine Learning with Python: A Guide for Data Scientists

Authors: Andreas C. Müller, Sarah Guido

Now, technical documents.

This book is for Python-savvy data scientists who wish to learn machine learning. Authors explain how to use algorithms instead of math theory.

Their technique is ideal for developers who wish to study machine learning basics and use cases. Sci-kit-learn, NumPy, SciPy, pandas, and Jupyter Notebook are covered beyond Python.

If you know machine learning or artificial neural networks, skip this.

7. Python Data Science Handbook: Essential Tools for Working with Data

Author: Jake VanderPlas

Data work isn't easy. Data manipulation, transformation, cleansing, and visualization must be exact.

Python is a popular tool. The Python Data Science Handbook explains everything. The book describes how to utilize Pandas, Numpy, Matplotlib, Scikit-Learn, and Jupyter for beginners.

The only thing missing is a way to apply your learnings.

8. Python for Data Analysis: Data Wrangling with Pandas, NumPy, and IPython

Author: Wes McKinney

The author leads you through manipulating, processing, cleaning, and analyzing Python datasets using NumPy, Pandas, and IPython.

The book's realistic case studies make it a great resource for Python or scientific computing beginners. Once accomplished, you'll uncover online analytics, finance, social science, and economics solutions.

9. Data Science from Scratch

Author: Joel Grus

Here's a title for data scientists with Python, stats, maths, and algebra skills (alongside a grasp of algorithms and machine learning). You'll learn data science's essential libraries, frameworks, modules, and toolkits.

The author works through all the key principles, providing you with the practical abilities to develop simple code. The book is appropriate for intermediate programmers interested in data science and machine learning.

Not that prior knowledge is required. The writing style matches all experience levels, but understanding will help you absorb more.

10. Machine Learning Yearning

Author: Andrew Ng

Andrew Ng is a machine learning expert. Co-founded and teaches at Stanford. This free book shows you how to structure an ML project, including recognizing mistakes and building in complex contexts.

The book delivers knowledge and teaches how to apply it, so you'll know how to:

• Determine the optimal course of action for your ML project.

• Create software that is more effective than people.

• Recognize when to use end-to-end, transfer, and multi-task learning, and how to do so.

• Identifying machine learning system flaws

Ng writes easy-to-read books. No rigorous math theory; just a terrific approach to understanding how to make technical machine learning decisions.

11. Deep Learning with PyTorch Step-by-Step

Author: Daniel Voigt Godoy

The last title is also the most recent. The book was revised on 23 January 2022 to discuss Deep Learning and PyTorch, a Python coding tool.

It comprises four parts:

1. Fundamentals (gradient descent, training linear and logistic regressions in PyTorch)

2. Machine Learning (deeper models and activation functions, convolutions, transfer learning, initialization schemes)

3. Sequences (RNN, GRU, LSTM, seq2seq models, attention, self-attention, transformers)

4. Automatic Language Recognition (tokenization, embeddings, contextual word embeddings, ELMo, BERT, GPT-2)

We admire the book's readability. The author avoids difficult mathematical concepts, making the material feel like a conversation.

Is every data scientist a humanist?

Even as a technological professional, you can't escape human interaction, especially with clients.

We hope these books will help you develop interpersonal skills.

No, it’s not smartphones, overeating, or sugar.

Everyday practices affect brain health. Good brain practices increase memory and cognition.

Bad behaviors increase stress, which destroys brain cells.

Bad behaviors can reverse evolution and diminish the brain. So, avoid these practices for brain health.

1. The silent assassin

Introverts appreciated quarantine.

Before the pandemic, they needed excuses to remain home; thereafter, they had enough.

I am an introvert, and I didn’t hate quarantine. There are billions of people like me who avoid people.

Social relationships are important for brain health. Social anxiety harms your brain.

Antisocial behavior changes brains. It lowers IQ and increases drug abuse risk.

What you can do is as follows:

• Make a daily commitment to engage in conversation with a stranger. Who knows, you might turn out to be your lone mate.

• Get outside for at least 30 minutes each day.

• Shop for food locally rather than online.

• Make a call to a friend you haven't spoken to in a while.

2. Try not to rush things.

People love hustle culture. This economy requires a side gig to save money.

Long hours reduce brain health. A side gig is great until you burn out.

Work ages your wallet and intellect. Overworked brains age faster and lose cognitive function.

Working longer hours can help you make extra money, but it can harm your brain.

Side hustle but don't overwork.

What you can do is as follows:

• Decide what hour you are not permitted to work after.

• Three hours prior to night, turn off your laptop.

• Put down your phone and work.

• Assign due dates to each task.

3. Location is everything!

The environment may cause brain fog. High pollution can cause brain damage.

Air pollution raises Alzheimer's risk. Air pollution causes cognitive and behavioral abnormalities.

Polluted air can trigger early development of incurable brain illnesses, not simply lung harm.

Your city's air quality is uncontrollable. You may take steps to improve air quality.

In Delhi, schools and colleges are closed to protect pupils from polluted air. So I've adapted.

What you can do is as follows:

• To keep your mind healthy and young, make an investment in a high-quality air purifier.

• Enclose your windows during the day.

• Use a N95 mask every day.

4. Don't skip this meal.

Fasting intermittently is trendy. Delaying breakfast to finish fasting is frequent.

Some skip breakfast and have a hefty lunch instead.

Skipping breakfast might affect memory and focus. Skipping breakfast causes low cognition, delayed responsiveness, and irritation.

Breakfast affects mood and productivity.

Intermittent fasting doesn't prevent healthy breakfasts.

What you can do is as follows:

• Try to fast for 14 hours, then break it with a nutritious breakfast.

• So that you can have breakfast in the morning, eat dinner early.

• Make sure your breakfast is heavy in fiber and protein.

5. The quickest way to damage the health of your brain

Brain health requires water. 1% dehydration can reduce cognitive ability by 5%.

Cerebral fog and mental clarity might result from 2% brain dehydration. Dehydration shrinks brain cells.

Dehydration causes midday slumps and unproductivity. Water improves work performance.

Dehydration can harm your brain, so drink water throughout the day.

What you can do is as follows:

• Always keep a water bottle at your desk.

• Enjoy some tasty herbal teas.

• With a big glass of water, begin your day.

• Bring your own water bottle when you travel.

Conclusion

Bad habits can harm brain health. Low cognition reduces focus and productivity.

Unproductive work leads to procrastination, failure, and low self-esteem.

Avoid these harmful habits to optimize brain health and function.

After 10 years of working in scale-ups, I've embraced a few concepts for scaling Tech and Product teams.

First, cross-functionalize teams. Product Managers represent the business, Product Designers the consumer, and Engineers build.

I organize teams of 5-10 individuals, following AWS's two pizza teams guidelines, with a Product Trio guiding each.

If more individuals are needed to reach a goal, I group teams under a Product Trio.

With Engineering being the biggest group, Staff/Principal Engineers often support the Trio on cross-team technical decisions.

Product Managers, Engineering Managers, or Engineers in the team may manage projects (depending on the project or aim), but the trio is collectively responsible for the team's output and outcome.

Once the Product Trio model is created, roles, duties, team ceremonies, and cooperation models must be clarified.

Keep reporting lines by discipline. Line managers are accountable for each individual's advancement, thus it's crucial that they know the work in detail.

Cross-team collaboration becomes more important after 3 teams (15-30 people). Teams can easily diverge in how they write code, run ceremonies, and build products.

Establishing groups of people that are cross-team, but grouped by discipline and skills, sharing and agreeing on working practices becomes critical.

The “Spotify Guild” model has been where I’ve taken a lot of my inspiration from.

Last, establish a taxonomy for communication channels.

In Slack, I create one channel per team and one per guild (and one for me to have discussions with the team leads).

These are just some of the basic principles I follow to organize teams.

A book I particularly like about team types and how they interact with each other is https://teamtopologies.com/.

They depend heavily on open source..

Discord users send billions of messages daily. Users wish to search these messages. How do we index these to search by message keywords?

Let’s find out.

1. Discord utilizes Elasticsearch. Elasticsearch is a free, open search engine for textual, numerical, geographical, structured, and unstructured data. Apache Lucene powers Elasticsearch.
   

2. How does elastic search store data? It stores it as numerous key-value pairs in JSON documents.
   

3. How does elastic search index? Elastic search's index is inverted. An inverted index lists every unique word in every page and where it appears.

4. Elasticsearch indexes documents and generates an inverted index to make data searchable in near real-time. The index API adds or updates JSON documents in a given index.

1. Let's examine how discord uses Elastic Search. Elasticsearch prefers bulk indexing. Discord couldn't index real-time messages. You can't search posted messages. You want outdated messages.

6. Let's check what bulk indexing requires.
1. A temporary queue for incoming communications.
2. Indexer workers that index messages into elastic search.

1. Discord's queue is Celery. The queue is open-source. Elastic search won't run on a single server. It's clustered. Where should a message go? Where?

8. A shard allocator decides where to put the message. Nevertheless. Shattered? A shard combines elastic search and index on. So, these two form a shard which is used as a unit by discord. The elastic search itself has some shards. But this is different, so don’t get confused.

1. Now, the final part is service discovery — to discover the elastic search clusters and the hosts within that cluster. This, they do with the help of etcd another open source tool.
   

A great thing to notice here is that discord relies heavily on open source systems and their base implementations which is very different from a lot of other products.