In my quest to manage my mental health after an extremely stressful few years (who’s with me?) I’ve noticed everyone keeps talking about the vagus nerve. As the longest cranial nerve in the body, it forms a vital connection between the brain and various organs, including the heart, lungs, and digestive system.
It’s one of those things I learned about in grad school, as well as at several therapist trainings over the years. But like most things, I didn’t start paying close attention until it affected me. Here’s what I’ve learned, I hope it helps you too.
REST AND DIGEST: The Opposite of Fight or Flight
By stimulating the vagus nerve, we can enhance our vagal tone, which is crucial for supporting our mental health.
Increasing your vagal tone activates the parasympathetic nervous system, and having higher vagal tone means that your body can relax faster after stress.
If you think of stress management in terms of cultivating the opposite of fight or flight, you’ll understand why things that promote our body to rest and digest will help you not only reduce stress, but bounce back from stressful situations more easily.
How Does the Vagus Nerve Help Anxiety?
I’m glad you asked! Here are seven ways to improve your mental health by activating your vagus nerve.
1. Deep Breathing and Diaphragmatic Exercises for anxiety:
I know everyone says to do deep breathing, but why does it work?
When our stress response is activated, we tend to do a sharp inhale and very shallow breathing. What’s the opposite of that? Deep breathing and an exhale that’s longer than our inhale.
One of the simplest and most accessible ways to stimulate the vagus nerve is through deep breathing exercises. By focusing on slow, deep breaths that engage the diaphragm, we activate the relaxation response associated with the parasympathetic nervous system. This triggers the vagus nerve, promoting a state of calmness, reducing anxiety levels, and improving overall mental clarity.
Consistency is key: Try doing this daily for three minutes. Maybe while you’re waiting for the microwave? Or during commercial breaks?
2. Meditation and Mindfulness Practices for stress:
Mindfulness is just another word for single-tasking (instead of multi-tasking). If you’re washing the dishes, focus only on the task at hand. Pay attention to the temperature, weight, sounds, texture, etc.
There’s a benefit to letting our minds wander, too. But if we want to actively put ourselves in rest and digest mode, try focusing on the task at hand with mindfulness.
By intentionally focusing our attention on the present moment without judgment, we activate the parasympathetic nervous system, which, in turn, stimulates the vagus nerve.
Similarly, regular meditation practices have been linked to reduced stress, anxiety, and depression, while increasing emotional resilience and overall psychological well-being. Explore different mindfulness techniques, such as body scans, loving-kindness meditations, or guided imagery, and find what works best for you.
3. Cold Exposure and the Valsalva Maneuver:
Turns out those social media experts who keep dunking their face into a bowl of ice water weren’t far off.
Another effective way to stimulate the vagus nerve is through controlled exposure to cold temperatures. Cold water immersion, cold showers, or even placing an ice pack on the face can trigger a physiological response that activates the vagus nerve. That’s why we sleep better in cooler rooms.
Additionally, the Valsalva maneuver, which involves holding your breath and bearing down, stimulates the vagus nerve and can be particularly helpful when done safely and in moderation. These techniques not only enhance vagal tone but also increase alertness, improve mood, and boost overall mental resilience.
4. Regular Exercise and Physical Activity:
Engaging in regular exercise is a great way to improve vagal tone and promote mental well-being.
Whether it's cardio exercises, strength training, or yoga, physical activity has been shown to increase the release of endorphins, which are known as "feel-good" hormones. Exercise also reduces inflammation, improves sleep patterns, and increases the production of brain-derived neurotrophic factor (BDNF), all of which contribute to a healthy vagal tone and improved mental health.
Keep in mind, some exercises increase stress on the body.
Again, there are many different types of exercise with different agendas. If your agenda is to get into rest and digest mode, that means you want to focus on moving consistently, gently, and with low overall stress on the body. Overdoing a workout, pushing yourself farther or faster than your body wants to go, or waking up sore every day may get to you to a certain goal - but not the goal of reducing your stress.
Find a movement routine that you enjoy and make it a regular part of your lifestyle.
5. Social Connections and Positive Relationships:
Maintaining healthy social connections and cultivating positive relationships have a significant impact on our stress levels, our depression, and social anxiety.
Research has shown that spending quality time with loved ones, engaging in meaningful conversations, and experiencing positive social interactions stimulate the vagus nerve, leading to improved emotional regulation and reduced stress levels. Surrounding yourself with supportive individuals and participating in group activities can provide a powerful boost to your vagal tone and overall mental well-being.
This also means giving draining relationships the boot. You are no longer giving multiple chances or investing energy into improving relationships that show no sign of supporting you.
6. Singing, Chanting, and Humming:
Ever hum to yourself, karaoke in your car, or sigh when you breathe? Congrats - you’re signaling safety to your brain!
Engaging in activities that involve vocalization, such as singing, chanting, or humming, can effectively stimulate the vagus nerve. The vibrations created by these vocalizations directly impact the nerve, promoting relaxation, reducing anxiety, and enhancing vagal tone. Whether you join a choir, sing in the shower, or simply hum to yourself, incorporating vocal exercises into your routine can provide a powerful boost to your mental well-being.
7. Laughter and Genuine Smiling:
Laughter truly is the best medicine, especially when it comes to vagal stimulation. Genuine laughter and smiling activate the facial muscles, which are connected to the vagus nerve. The act of laughing not only engages the vagus nerve but also releases endorphins, reduces stress hormones, and boosts overall mood. Surround yourself with humor, watch funny videos, or spend time with people who make you laugh.
You have permission to go to a comedy show, have a sleepover with your besties, or play a game of pictionary with your boss and his girlfriend. (Remember the Dinner Party episode of The Office?)
How the Vagus Nerve Reduces Stress
Notice, I didn’t tell you what NOT to do.
It may be easier at first to add things into your routine, instead of focusing on restricting or controlling your choices. You can do those too. Maybe I’ll even write another blog post about them, but for now, just focus on what you CAN do.
Stimulating the vagus nerve is crucial for maintaining emotional and physical wellbeing, and these seven strategies provide effective and accessible ways to enhance vagal tone.
Whether it's through deep breathing, meditation, cold exposure, exercise, social connections, singing, or laughter, incorporating these practices into your daily routine can have a profound impact on your mental well-being. Remember, prioritizing self-care and taking steps to stimulate the vagus nerve is a powerful tool for cultivating mental resilience and leading a happier, healthier life. Embrace these strategies, find what works best for you, and enjoy the benefits of an activated vagus nerve.
And by the way: Please run this by your medical provider! Don’t change your routine overnight, and don’t go hard on the supplements. This is not medical advice! Some of those things really interact with your body in bad ways, especially if you overdo them. So make sure you bring this up with your medical provider first.
By the way, remember that taking care of your mental health is a journey. If you’ve been under significant stress for a significant time (like years), you may not even realize how depleted your nervous system is. And it may take several months of consistent effort to see an improvement. These practices serve as valuable tools to support you along the way. Embrace the power of the vagus nerve and prioritize self-care for a happier, healthier you.
Read more about Therapy for Anxiety here.