The Vagus Nerve is one of the cranial nerves that connects the brain to the body. It represents a main component of the parasympathetic nervous system, which oversees an array of crucial bodily functions, including our mood, immune response, digestion, and heart rate. A stimulated vagus nerve can produce powerful health benefits, making it an attractive target in treating psychiatric and gastrointestinal disorders.
How to Activate the Vagus Nerve
Belly breathing. One of the main ways to stimulate the vagus nerve is through deep, slow belly breathing. The moment we anticipate stress in any form, most of us stop breathing and hold our breath. This activates the fight-flight-freeze response; which often also increases pain, stiffness, anxiety, or fear. To practice deep breathing, inhale through your nose and exhale through your mouth. Breathe slowly (aim for six breaths per minute) and deeply, from the belly. The exhale triggers the relaxation response, so also aim to exhale longer than you inhale.
‘OM’ chanting. Effective ‘OM’ chanting is associated with the experience of a vibration sensation around the ears and throughout the body. It’s expected that this sensation is also transmitted through the auricular branch of the vagus nerve, which supplies sensory stimulation to the skin of the ear canal, tragus, and auricle. To chant, hold the vowel (O) part of the ‘OM’ for 5 seconds then continue into the consonant (M) part for the next 10 seconds. Continue chanting for 10 minutes. Conclude with some deep breathing and end with gratitude.
Cold water face immersion. Cold water face immersion can be a simple and efficient means of immediately accelerating the parasympathetic reactivation via the vagus nerve. In other words, it helps to reduce the heart rate, motility of the intestines, and turns on the immune system. Remained seated and bend your head forward into a basin of
cold water. Immerse your face so that the forehead, eyes, and at least two-thirds of both cheeks are submerged. Hold your breath for as long as you can, then come up, exhale, inhale and dunk again. Repeat as many times as you need to until you calmer. The most the average person should need to dunk their head is 4 times in one session. *NOTE: Do NOT try this technique if you have a heart condition.
Increased salivation. To stimulate salivation, try relaxing and reclining in a chair and imagine a juicy lemon. As your mouth fills with saliva, just rest your tongue in this bath. Relax and notice your hands, feet, hips, neck and head all relaxing. Breathe deeply into this feeling and stay there as long as you can. If you are having trouble producing saliva, you can also fill your mouth with a small amount of warm water and rest your tongue in this bath. The simple practice of relaxing will actually stimulate the secretion of saliva.
Sing, hum, or gargle loudly. The vagus nerve is connected to our vocal cords and the muscles in the back of our throats. Singing, humming, chanting and gargling can activate these muscles and stimulate the vagus nerve.
Foot massage. When gentle or firm massage is applied to the feet, it can stimulate the vagus nerve and, in turn, stimulate all the organs of the body promoting a sense of wellbeing.
Laugh. A good laugh can lift your mood, boost your immune system and – you guessed it! – stimulate the vagus nerve.
We can help!
Our bodies have a natural ability to heal. Our entire team at Sustainable Wellness is trained in trauma-focused modalities, including techniques that assist with supporting the vagus nerve. We are passionate about helping our clients build insights and heal from the root. Contact us at hello@sustainablewellnessny.com or 585-206-2631 to begin your healing journey.