How To Stimulate The Vagus Nerve To Increase Mental And Body Health

Learn how to stimulate the vagus nerve, the longest and most complex in the body . It connects the brain to many important organs throughout the body, including the intestine, stomach, heart and lungs.

The vagus nerve is also a fundamental part of the parasympathetic nervous system and influences breathing, digestive function and heart rate, in addition to having an influence on mental health. For this reason, optimizing the vagus nerve function can improve our health by strengthening our defenses against stress.

Increased vagal tone activates the parasympathetic nervous system. Having a higher vagal tone means your body can relax faster after stress .

In fact, in 2010, researchers discovered a positive feedback loop between heightened vagal tone, positive emotions, and good physical health. In other words, the more we increase the vagal tone, the more we improve physical and mental health, and vice versa.

The role of the vagus nerve in the relaxation response

The vagus nerve has many functions, but some of the most important ones are due to its role as a major component of the autonomic nervous system. This system controls involuntary bodily functions such as heart rate, digestion and breathing.

The autonomic nervous system divides into two main trunks, the parasympathetic and the sympathetic nervous system. The sympathetic nervous system prepares the body to deal with perceived danger by initiating the stress, fight, or flight response.

Already  the parasympathetic nervous system prepares the body for the rest . This relaxed state should be your default state, but it may not be the case for people with stress or anxiety problems.

The vagus nerve is a major conduit for the parasympathetic nervous system. In addition to initiating the relaxation response, the nerve also influences reducing inflammation, storing memories, and keeping the body in a state of balance called homeostasis.

In addition, the vagus nerve causes the production of many important neurotransmitters, especially GABA , norepinephrine and acetylcholine.

Signs and Symptoms of Vagus Nerve Dysfunction

Vagus nerve health and function is closely related to vagal tone. When the vagus nerve is functioning as it should, it is said to have a high vagal tone. High vagal tone is related to good physical health, mental well-being and resistance to stress.

When the vagus nerve is not working as well as it should, you get a low vagal tone. It’s possible that people who get stressed easily and have trouble calming down after that have a low vagal tone.

Because one of the many functions of the vagus nerve is to act as a switch for inflammation, low vagal tone often leads to chronic inflammation;  a major factor in many diseases of the body and mind, including ADHD, anxiety, depression, Alzheimer’s, heart disease, cancer and diabetes.

In addition, low vagal tone is related to a long list of physical and mental health conditions that can be mild but also severe.

The influence of vagal tone on health is widespread and affects many important systems. Therefore, some symptoms and disorders related to low vagal tone are as follows:

• Constipation;
• Depression;
• Diabetes;
• Anxiety Disorders;
• Autoimmune disorders;
• Bipolar disorder;
• Difficulty in swallowing;
• Tendency to choke when eating;
• Digestive disorders, including gastroparesis;
• Snoring;
• Migraine;
• Obesity;
• Rheumatoid arthritis;
• sudden drops in blood pressure;
• Heart disease, including slow heart rate;
• Addictions;
• Alzheimer’s disease;
• Chronic fatigue syndrome;
• Epilepsy.

Secrets to Stimulate the Vagus Nerve

There are many ways to stimulate the vagus nerve to keep the vagus tone high and healthy. Researchers more accurately use the term vagus nerve modulation , which means the ability to regulate or balance. So what stimulates the vagus nerve is actually what tones and strengthens it, just as exercise tones and strengthens the muscles.

A healthier vagus nerve is more receptive, which helps you recover from stress more quickly.

Stimulate the vagus nerve using the mind-body connection

Some exercises and mind-body therapies that help improve the tone of the vagus nerve are as follows:

• Sing. Singing alone or with others stimulates the vagus nerve, according to research. When singing with other people, the heart rate is synchronized. The vagus nerve is believed to be responsible for this.
• Meditate. One study found that meditating automatically helped to tone the vagus nerve. In addition, OM chanting has been found to increase vagal tone while reducing the amygdala, the brain’s fear center.

• Yoga. Moderate exercise of any kind can stimulate the vagus nerve, but yoga excels at them. Numerous studies say that yoga increases the parasympathetic activity of the nervous system, which in turn improves vagal tone. For example, one study found that yoga not only improves vagal tone, it increases the release of GABA, the relaxation neurotransmitter.
• Acupuncture. Strengthens the vagal tone. Traditional acupuncture points, particularly auricular acupuncture, stimulate the vagus nerve, as research has shown.
• Reflexology . Foot reflexology has been found to increase vagal tone.

Other Ways to Stimulate the Vagus Nerve

Enjoying healthy relationships is another key to maintaining vagus nerve health. In fact, people with a better vagal tone are known to be more altruistic and have closer, more harmonious relationships.  

This is, in part, because vagal stimulation triggers the release of oxytocin, a hormone called a “connection molecule,” because it promotes bonding. Oxytocin is related to human traits such as loyalty, empathy, trust and courage.

In this sense, science has discovered that there is a positive feedback loop between uplifting social connections, positive emotions, and physical health moved by the vagal tone.

So one way to stimulate the vagus nerve is to get together with friends and laugh. Laughter strengthens relationships while increasing heart rate variability, a reliable indicator of healthy vagus nerve function.

Finally, another way to stimulate the vagus nerve should be highlighted : through supplements . Some supplements can improve vagus nerve health and function, such as ginger root, probiotics (especially  Lactobacillus rhamnosus ), omega-3 essential fatty acids (especially DHA), and zinc.