The Vagus Nerve and How to Stimulate It
The vagus nerve may be a foreign word to many of us. We acknowledge it’s a nerve but what exactly is its function?
We recognize the effects that activities such as meditation, massage, and exercise can have on our bodies and minds but are we aware of how exactly it correlates with our optimal mental health? How the state of our mental health affects our physical health?
What is the vagus nerve?
The word vagus means ‘wandering’ in Latin, this makes sense due to the vagus nerve being the tenth and longest cranial nerve that runs from the brain stem all the way to part of the colon. The vagus nerve is a key part of how our body responds to feelings of anxiety or the effects of the ‘fight or flight’ sympathetic nervous system. When we stimulate the vagus nerve and increase vagal tone, we can relax faster and slow our heart rate, essentially bringing us to a sense of calm. On the contrary, when our vagal tone is low this can be associated with inflammation in the body as well as poor psychological well-being.
How to stimulate the vagus nerve
During stimulation, the relaxation response is activated as well as a reduction in heart rate and blood pressure. Stimulating the vagus nerve keeps our immune system functioning as well as reducing inflammation in the body, bringing overall relaxation, and aiding in memory improvement. Now that we have an understanding of the function and importance of the vagus nerve, how can we stimulate it and increase vagal tone?
Cold Exposure
Taking a cold shower, splashing your face with cold water, or going for a walk in colder temperatures are just a few methods of cold exposure. Exposure can lower the sympathetic nervous system ‘fight or flight’ response and increase the parasympathetic system, therefore, calming and destressing. With it being winter, it’s the perfect time to use cold exposure as a way to stimulate your vagus nerve!
Deep Breathing
Taking deep, slow, meaningful breaths from the belly reaches you to a state of relaxation. It also increases the parasympathetic system and reduces anxiety. When we take deep breaths our sensory nodes on our lungs send information up to the vagus nerve and the brain slowing down our heart rate and calming us down. We can all find a few minutes in our day to take deep breaths and de-stress. During this stressful time, it’s especially important to take a break from stress-inducing activities and news in your day and perform deep breathing exercises to ease your mind and body.
Singing
Ever wonder how singing or humming can calm us down and even bring joy? Well, this is due to the vagus nerve being connected to the vocal cords and muscles in the back of the throat. Singing, humming, or gargling is an easy and fun way we can stimulate our vagus nerve and increase vagal tone. Try singing or humming along to your favorite song in the shower, during your daily morning/night routine, or any task that can typically induce stress or anxiety.
Meditation
Meditation is a known method that promotes positive emotional well-being and outlook on oneself. It helps with relaxation and increases vagal tone. It’s a great way to start the day leaving you feeling rejuvenated and prepared to have a productive and smooth day! Meditation can also be great for night rituals, especially for those who struggle with falling asleep.
Exercise
Physical activity such as yoga, walking, hiking, or running is beneficial to optimal brain health. It stimulates the vagus nerve and aids in mental health. Good physical health can help alleviate symptoms of depression and anxiety, for that reason discover what form of exercise you enjoy and fulfills you. Even going for a walk is sufficient and effective exercise for those with limited time for a workout!
Massage
By massaging specific areas of the body, the vagus nerve can be stimulated. For example, foot massages can help in slowing heart rate and decreasing the ‘fight or flight’ response. Massaging the right side of your throat, the carotid sinus can help in reducing seizures for those with epilepsy. If you’re not able to get a massage, even giving yourself a facial massage or using a handheld massage roller can effectively relax your mind and body.
Connection
Socializing with loved ones and laughing can stimulate the vagus nerve and is purely enjoyable. Positive connections with others can increase vagal tone and promote positive emotions. Laughter slows the heart rate and generally brings people to a better mood. Whether you’re able to socialize in person (safely with those in your bubble), zoom calls with loved ones, texting, or using social media can lift your mood and offer support.