Stimulating the vagus nerve can have a variety of health benefits because it plays a crucial role in the body's fight or flight parasympathetic nervous system. It is the longest nerve in the autonomic nervous system and plays a key role in balancing our being. This nerve is responsible for regulating a wide range of bodily functions, including heart rate, digestion, inflammation, and mood.
By using vagus nerve stimulation (VNS), one can potentially promote relaxation, reduce stress and anxiety, improve digestion, and regulate inflammation. Studies have shown that vagus nerve stimulation can also have positive effects on mental health conditions such as depression and anxiety. If you find on any particular day that you are really struggling with your mental health, trying a few of the techniques below may be very helpful in turning things around so that you are coping and functioning better.
Overall, promoting the health of the vagus nerve can lead to improved general well-being and better management of various health conditions.
VNS 101
There are several ways to stimulate the vagus nerve. Some methods to stimulate the vagus nerve include:
Deep breathing exercises: Slow, deep breathing can help activate the vagus nerve and stimulate the parasympathetic nervous system, leading to a sense of relaxation and calm.
Music: Music can stimulate the vagus nerve with sounds and vibrations.
Use your voice: Singing, chanting, or humming can help stimulate the vagus nerve by engaging the muscles in the throat and activating the vocal cords.
Ajeet Kaur's music has chanting and song that you may find both calming and invigorating. Here is a link to one of her YouTube videos so that you can get an idea of her work. I do not receive any monetary or other compensation for recommending her work. I just find her music very healing.
Laughter: When you laugh, you take deep, diaphragmatic breaths which in turn stimulate your vagus nerve and activate your nervous system, promoting relaxation and calmness. Furthermore, laughter has been shown to reduce stress hormone levels such as cortisol and increase the release of endorphins, your body’s natural painkillers, and mood enhancers.
Connections: Social activities such as spending time with loved ones or participating in group activities can help increase vagal tone. This is because the vagus nerve connects to important social engagement centers in the brain, including the prefrontal cortex and amygdala. So, if you’re feeling stressed or anxious, reaching out to others may be just what you need to stimulate your vagus nerve.
Probiotics and dietary changes: A healthy gut microbiome is essential for optimal vagus nerve function, so consuming probiotic-rich foods or taking probiotic supplements can help stimulate the nerve. Additionally, a diet rich in fiber and low in processed foods can also support vagus nerve health.
Herbs: Certain herbs have been found to have a positive effect on the vagus nerve. For example, ginger and turmeric have been shown to reduce inflammation and activate the vagus nerve. Licorice root is known to increase mucus production in the digestive tract, promoting a healthy gut. Adding these herbs to your diet or incorporating them into your self-care routine could help stimulate your vagus nerve and improve your overall well-being.
Omega-3 fatty acids: EPA and DHA omega-3 fatty acids, found in fish like salmon, oysters, herring, and sardines, may be linked to vagus nerve activity. Other foods that contain omega-3 fatty acids include flaxseed, chia seeds, and walnuts.
Meditation and mindfulness practices: Mindfulness meditation has been shown to increase vagal tone, which is the measure of the strength and efficiency of the vagus nerve.
Physical exercise: Regular physical activity, such as yoga, tai chi, or aerobic exercise, can help stimulate the vagus nerve and improve its function.
Cold exposure: Cold showers, cold water immersion, or otherwise exposing yourself to cold temperatures can trigger the diving reflex, which causes a sudden stimulation of the vagus nerve.
Acupuncture: Acupuncture can help stimulate the vagus nerve and promote relaxation and stress relief.
Massage therapy: Gentle massage techniques can help stimulate the vagus nerve and promote relaxation and well-being.
Essential oils: Aromatherapy using essential oils like lavender, peppermint, or rosemary can help stimulate the vagus nerve when inhaled or applied topically.
VNS Stimulators: There are devices available that will stimulate the vagus nerve. They are typically costly and the steps above may be just as effective and they have all good side effects. I recommend you try them before considering purchasing a device.
It is important to consult with a healthcare provider before attempting any new methods of vagus nerve stimulation, especially if you have any underlying health conditions.