Mind Your Vagus: Activating the Body’s inbuilt Stress-Reliever 15

Here are some simple vagus nerve stimulation techniques that you can try:

The nervous system plays a pivotal role in regulating various bodily functions that are integral to maintaining our overall health, including our mental wellbeing.

Among the different divisions of the nervous system, the autonomic nervous system (ANS) is primarily responsible for regulating numerous physiological processes that occur involuntarily, such as heart rate, blood pressure, breathing, and digestion.

The autonomic nervous system (ANS) is divided into two main branches: the sympathetic nervous system and the parasympathetic nervous system. Both branches play a crucial role in regulating our bodily functions, including our response to stress and inflammation. The sympathetic nervous system activates the “fight or flight” response, which releases stress hormones such as cortisol and adrenaline, leading to physiological changes that can contribute to inflammation in the body (Waxenbaumn & Varacallo, 2021). On the other hand, the parasympathetic nervous system helps to counteract the effects of the sympathetic nervous system, promoting relaxation and reducing inflammation.

Chronic stress prolongs activation of the sympathetic nervous system and can ultimately lead to the sustained release of pro-inflammatory cytokines; molecules that evoke inflammation in the body. Chronic inflammation can have negative effects on our mental and physical health, increasing the risk of depression, anxiety, cardiovascular disease, and autoimmune disorders (American Psychological Association, 2023; Liu et al., 2017; Mariotti, 2015; Maydych, 2019).

The good news? We can activate our parasympathetic nervous systems, via the vagus nerve, which induces the ‘relaxation response’ and minimizes the negative impact of stress on the body. By stimulating the vagus nerve, we can lower inflammation levels and improve overall health and wellbeing (Breit et al., 2018). Vagus nerve activation results in the release of neurotransmitters like acetylcholine and norepinephrine, which promote relaxation and help reduce inflammation in the body.

Words by Rhianna Lovegrove

Singing, chanting, humming, laughing, or gargling

The vagus nerve is connected to your vocal cords and the muscles at the back of your throat. Singing, humming, chanting, laughing, and gargling can activate these muscles and stimulate your vagus nerve (Dolgoff-Kaspar et al., 2012; Kalyani et al., 2011). This, in turn, can increase heart-rate variability and vagal tone (Dong et al., 2018; Kim et al., 2018; Vickhoff et al., 2013). Heart rate variability (HRV) refers to the variation in time between successive heartbeats. Higher HRV is associated with better cardiovascular health and overall well-being. Vagal tone, on the other hand, refers to the activity level of the vagus nerve. A higher vagal tone indicates a more relaxed state of the body, which is associated with reduced stress, improved digestion, and better immune function. Having higher vagal tone also means that your body can relax faster in response to facing stress. Researchers have discovered a positive feedback loop between high vagal tone, positive emotions, and good physical health. In other words, the more you increase your vagal tone, the more your physical and mental health will likely improve, and vice versa (Kok et al., 2013).

Not even kidding. Try it. Especially If you are feeling stressed, panicky or anxious. Exhaling against a closed airway by keeping your mouth and trying to breathe out increases the pressure inside of your chest cavity thereby stimulating your vagus nerve. This can help to slow down the heart rate, reduce anxiety, and promote relaxation by activating the parasympathetic nervous system. While this technique may seem simple, it can be a quick and effective way to stimulate the vagus nerve and improve mental health in times of stress or anxiety.

Coldwater Exposure

Put your thumb in your mouth and blow on it

Ice baths, cold showers, or even just immersing the face (forehead, eyes and at least 2/3 of both cheeks) in cold water (for at least 30 seconds) can stimulate the vagus nerve. When the body is exposed to cold water, it triggers a physiological response known as the “diving reflex,” which causes a slowing of the heart rate and a reduction in blood pressure. This response is mediated by the vagus nerve, which sends signals to the heart and blood vessels to slow down and constrict, respectively. This helps to conserve oxygen and protect vital organs, as well as promoting relaxation and reducing stress. Exposing yourself to cold on a regular basis can lower your sympathetic “fight or flight” response and increase parasympathetic activity through the vagus nerve and increased HRV (Jungmann et al., 2018; Mäkinen et al., 2008; Yuan et al., 2001).

Acupuncture is a traditional Chinese medicine technique that involves the insertion of fine needles into specific points on the body. Some studies have found that acupuncture (particularly points on the ears) can stimulate the vagus nerve and promote relaxation and anti-inflammatory effects on the body (da Silva et al., 2014; Lim et al., 2016; He et al., 2012). Acupuncture may also be effective for reducing stress and anxiety, which are common triggers of inflammation and can have negative effects on mental health (Schroeder et al., 2017; Wild et al., 2020; Yang et al., 2021)

Exhale longer than you inhale

Acupuncture

I disguised this one – avoided calling it “breathing” so you wouldn’t skip it. Hear me out. Try paying attention to your breathing. Close your eyes. Breathe slowly and exhale for longer than you inhale (avoid pauses at the end of your inhale or exhale). Slow and “Extended exhale” breathing, can help to reduce your heart rate and stress by activating the parasympathetic nervous system through the vagus nerve (Benson et al., 1975). Also, research has shown that practicing slow extended exhale breathing regularly can lead to a long-term increase in vagal tone, which can enhance the body’s ability to handle stress and improves overall cognitive functioning and perceived sense of well-being (De Couck et al., 2019; Gerritsen & Band, 2018).

It’s becoming increasingly clear to researchers that gut bacteria improve brain function by affecting the vagus nerve (Carabotti et al., 2015). The gut’s nervous system connects to the brain through the vagus nerve, which has been described as “at the interface of the microbiota-gutbrain axis”(Bonaz et al., 2018). Probiotics can positively affect the gut-brain axis, which is the communication pathway between the gut and the brain. The gut microbiota can influence the vagus nerve and affect neurotransmitter production, hormone regulation, and immune function. Probiotics are live bacteria and yeasts that may be beneficial to the human body, and studies have found that they can enhance vagal activity and reduce inflammation, which can lead to improved brain and psychological health (Drljača et al., 2023; Mörkl et al., 2020; Vera-Santander et al., 2023). Whilst human clinical trials are still lacking, animal studies suggest promising results.