How to stimulate the vagus nerve

The vagus nerve is the main nerve in a part of the nervous system known as the parasympathetic nervous system. The vagus nerve is known as the longest nerve in the body and controls various bodily functions, such as digestion, heart rate and mood.

Other functions of the vagus nerve include encouraging relaxation, controlling the immune system, and controlling mucus and saliva production. Therefore, vagus nerve stimulation could be a potential way to improve well-being.

What is the vagus nerve and why is it important?

The vagus nerve

is the longest nerve in the body and travels to different parts of the body. The vagus nerve originates in the lower part of the brain and runs through the neck, chest, heart, lungs, stomach and digestive tract before ending in the colon.

The parasympathetic nervous system regulates stress, mood and emotions, and the vagus nerve is the main regulator of these abilities. There is some evidence of vagus nerve stimulation some potential benefitsincluding the treatment of depression and stress-related psychiatric disorders. It has also been suggested that adding vagus nerve stimulation to the treatment of post-traumatic stress disorder has promising benefits.

How can you stimulate the vagus nerve naturally?

Now you may be wondering how to stimulate the vagus nerve.

You can adopt some daily habits and lifestyle changes if you are considering stimulating your vagus nerve. Some of these include:

• Deep breathing exercises. Slow, deep breathing exercises stimulate the vagus nerve receptors. Deep breathing into the abdomen (towards the diaphragm) stimulates the activity of the parasympathetic nervous system and lowers the heart rate, reducing stress and inducing relaxation.
• Exposure to cold. Short-term stimulation of the vagus nerve in the neck area has been shown to activate the parasympathetic nervous system. Therefore, sudden exposure to cold sources, such as splashing cold water on the face or taking a cold shower, can stimulate the vagus nerve.
• Meditation and mindfulness. Because deep breathing exercises are related to vagus nerve stimulation, exercises that involve deep breathing (like yoga) can further promote vagus nerve activation, minimizing symptoms of anxiety.
• Singing, humming and singing. These activities require the stimulation of the muscles in the throat and vocal cords, all of which are connected to the vagus nerve. Therefore, the vagus nerve is also activated, possibly resulting in relaxation and calmness.
• Gargle with water. Just like humming, singing and chanting, gargling with water also stimulates the muscles in the throat. The activation of the throat muscles activates the parasympathetic nervous system and thus promotes relaxation.

Can devices stimulate the vagus nerve?

Thanks to exponential advances in biomedical technology, vagus nerve stimulation (VNS) devices.Non-invasive VNS devices specifically designed to stimulate the vagus nerve have been developed. Non-invasive VNS devices allow the stimulation (i.e. activation) of the vagus nerve without surgical intervention.

What are vagus nerve stimulation (VNS) devices?

There are Food and Drug Administration (FDA)-approved VNS devices that are used for specific medical conditions such as epilepsy and depression.

For example, the VNS Therapy System is an FDA-approved VNS device that responds to a sudden increase in heart rate that occurs during a seizure. The VNS implant is FDA-approved for the treatment of patients with severe, recurrent unipolar and bipolar depression. This implant works by sending electrical impulses to the vagus nerve to regulate mood.

Non-invasive general purpose vagus nerve stimulation devices

There are a few consumer-grade VNS devices available for general wellness. Some of these include portable vagus nerve stimulators.

Several well-known brands now offer vagus nerve stimulators that can be used at home. These include:

• GammaCore: A non-invasive VNS used to treat and prevent headaches and migraines.
• Neuvana: A non-invasive VNS that stimulates the vagus nerve to promote relaxation.

Are vagus nerve stimulation devices safe?

There are several possible side effects associated with the use of VNS devices. Some of the common side effects include voice change, coughing, hoarseness, difficulty swallowing, and tingling of the skin. If you experience side effects while using a VNS device, consult a healthcare provider immediately.

VNS devices were originally investigated for the treatment of epilepsy and depression. There is some scientific evidence to support the use of VNS, designed for general well-being; however, more extensive research is needed to confirm its efficacy and safety for general wellness use.

Is vagus nerve stimulation right for you?

The vagus nerve may be particularly beneficial for several groups of people, especially those dealing with depression, chronic stress, epilepsy, digestive problems, inflammatory conditions (such as rheumatoid arthritis), and/or post-traumatic stress disorder.

Although vagus nerve stimulation may benefit these groups of people, among others, it is always important to consult a healthcare provider to determine if vagus nerve stimulation is appropriate for your specific needs and condition.

Frequently asked questions

How often should you stimulate your vagus nerve?

The frequency of vagus nerve stimulation depends on the type of device used and the specific condition being treated. The frequency of invasive VNS devices is determined by a healthcare provider. The frequency of use of non-invasive VNS devices is usually a few minutes per day.

Can vagus nerve stimulation help with anxiety?

There is evidence that vagus nerve stimulation has a beneficial effect on people with anxiety symptoms.

Are there any risks associated with stimulating the vagus nerve?

Some side effects have been reported associated with vagus nerve stimulation. Some of these include voice change, coughing, hoarseness, difficulty swallowing and tingling of the skin.

What are the symptoms of an underactive vagus nerve?

The symptoms of an underactive vagus nerve may include an increased heart rate, constant bloating or stomach pain, difficulty swallowing, dizziness, or fainting.

Is vagus nerve stimulation a treatment for depression?

By itself, vagus nerve stimulation has not been shown to be a treatment for depression. However, there is some evidence that it is effective as an additional treatment for depression.

Conclusion

There are several potential benefits of vagus nerve stimulation. Some of these include lowering heart rate and treating stress-related psychiatric disorders and epilepsy. Before using vagus nerve stimulators, you should always consult a healthcare provider to ensure they are appropriate for your specific condition and needs.