Vegus Nerve & Mental Health
Reducing Anxiety and Increasing Rest
Sadly, today’s world and what we experience as humans can fill us with stress and discomfort. This can trigger our vegus nerve which is a part of the parasympathetic nervous system causing anxiety and depression. Being diagnosed with a serious illness or having a family member share tough news can add more stress, new feelings and emotions that we aren’t sure how to express or surpress. The year of 2023, the words vegus nerve and calm entered my vocabulary on the regular. Not only did I hear vegus nerve at physical therapy and acupuncture, but it was also mentioned at a session about anxiety I attended at the 2023 Young Survival Summit.
First, the word anxiety. What is it? It’s emotion created by fear. It’s a biological response, also known as our instinct system (one we cannot control), when there is a real or perceived response. We aren’t crazy, it’s our brain survival skills that are working. Anxiety and fear are good for us by keeping us safe, but they also can put a lot of additional stress on our bodies making it hard to talk ourselves out of having anxiety and into doing things.
So now here comes more about the vegus nerve, the nerve that calms the back part of the brain. It’s a part of the parasympathetic system; focused on rest. There is also the sympathetic system which is a network of nerves that helps your body activate its “fight-or-flight” response; protection against fear. Moving out of this “fight-or-flight” state isn’t always easy, but the body has a secret weapon we can take advantage of and that is the vagus nerve. This cranial nerve is the longest nerve in our body, connecting our brain with many organs (vagus means ‘wanderer’ in Latin, which fits as the nerve wanders around our body).
The vagus nerve does many things, but the one that has been in discussions is the way it triggers a relaxation response in the body and increases something called vagal tone; slowing our heart rate and our breathing and calming our nervous system down. The back part of the brain is where the survival; “fight-or-flight” responses happen. If we can get the back of the brain to slow down and relax, then the front of the brain; the thinking part, can be activated. You can begin to think, breath and calm the body.
In 2010, researchers at the Cleveland Clinic found a positive correlation between a high vagal tone and positive emotions and overall good health.
And the best part?
We can stimulate our vagus nerve and help ourselves move out of a stressed and anxious state. Here are some ways to stimulate the vagus nerve:
1. Breathe deep
Breathing exercises are often recommended when it comes to stress and anxiety. When we breathe deep and slow from our abdomen, we stimulate the vagus nerve.
belly breathing + 4-7-8: exhale everything out and then, inhale for 4 seconds - hold for 7 seconds and Exhale for 8 seconds.
Loving kindness meditations: Try a guided meditation like this one here.
2. Sing or hum it out
The vagus nerve runs up our necks, so when we engage our vocal cords we can give it a gentle nudge. Try humming “happy birthday”
3. Massage
Massaging any part of the body is great for rest and relaxation, but it’s thought that massaging the feet as well as gently massage your neck, shoulders and behind your ears can help stimulate the vagus nerve. Check out how to massage the neck: https://www.youtube.com/watch?v=6R6f-oerf0M
4. Exercise
Most of us know that exercise prompts our body to release ‘feel good’ hormones, but it turns out it also stimulates the vagus nerve. Find a movement you enjoy so that it feels fun, and not a chore. Experiment with different exercises and see what feels good to you. Dancing to your favorite songs can be a great exercise. Check out this exercise:
The Half-Salamander Exercise
Eyes looks right without turning head
Tilt head to the right towards shoulder
Hold for thirty to sixty seconds
Then eyes and head straight back to neutral
Eyes look left without turning head
Tilt head to the left towards shoulder
Hold for thirty to sixty seconds
Then return to neutral state
5. Connect with others
Isolation can exacerbate stress as we feel alone in our struggles. Connecting with others and feeling a sense of belonging is a fantastic way to gain perspective and calm our nervous system down. Call a friend, arrange a meet-up with family or reach out to a neighbor to go for a walk.
6. Laugh
As well as stimulating the vagus nerve, laughter can help lower blood pressure and improve mood. Embrace your silly side, find joy in the little things and laugh with loved ones often to experience the brilliant benefits.
7) Yoga
Yoga is a parasympathetic activation exercise that helps with digestion, blood flow and more.
8. Cold water immersion
Exposing yourself to the cold- cold water on the face or cold shower- may not sound relaxing, but as well as triggering our relaxation response, it’s thought to reduce inflammation in the body. This process is also known as stimulating your diving reflex which slows your heart rate, increases blood flow to your brain, reduces anger and relaxes your body. You might want to start with short exposures to the cold and build up, if you find it helpful.
9. Listen to ASMR
Do you ever get those ‘brain tingles’ when you hear certain sounds? This is ASMR and it can bring about a pleasant sense of calm and relaxation.
“Our brains are wired to activate our survival instincts through certain sounds like loud voices, crashing, and bangs. Perhaps ASMR facilitates the opposite, by calming the nervous system.” Says psychotherapist Nicola Vanlint. Check out ASMR videos and see how they make you feel. Not for you? Try listening to any relaxing music that encourages a sense of calm.
There are many things you can do to activate your vagus nerve and many benefits to a healthy vagal tone. A healthy vagus nerve is essential for optimal function of many organ systems and overall good health. Stimulate your vagus nerve to help yourself move out of a stressed and anxious state and into a calm, rested and better you!
10. Vegus Nerve stimulation
Downtraining: Work with a physical therapist trained in pelvic floor and use this intervention to reduce tension in the pelvic floor and/or central nervous system to alleviate pelvic health symptoms.
Find a device that will deliver gentle micropulses through headphones or the device itself to stimulate the vagus nerve. A few devices have been found, but more research needs to be put into these items.
