What is the Vagus Nerve / Vasovagal Nerve?
In the body, the Vagus Nerve (Vasovagal Nerve) is the longest cranial nerve. This nerve runs from the brain stem down the body to the digestive system giving it large distribution throughout the body.
The vagus nerve slows and deepens breathing, slows the heartbeat, increases digestion, increases bile release and detoxification, increases kidney processes, reduces stress hormones.
Why Stimulate the Vagus Nerve versus calm the Vagus Nerve?
When out of balance, the Vagus Nerve is stagnant. Rather than calming it, we need to stimulate it to perform its functions.
Why is it Good to Improve Vagal Tone?
Working with your Vagus Nerve can help improve something called Vagal Tone. Vagal Tone in simple terms is the activity of the Vagus Nerve.
Having a healthy Vagal Tone ultimately results in your body being able to relax faster after stress.
When our Vagal Tone is healthy and happy, we experience:
- A Calm Peaceful Mind
- Positive Mood
- Healthy Pulse Rate
- Healthy Blood Pressure
- Good Digestion and Bowel Movements
- Healthy Blood Sugar and Body Weight
- Normal Speech and Swallowing Ability
11 Ways to Naturally Stimulate the Vagus Nerve for Reducing Stress, Calming the Body and Creating a Healthy Vagal Tone
1. Cold Stimulates the Vagus Nerve
Drinking cold water, a cold shower, sleeping in a cool/cold room, washing your face with cold water.
2. Deep, Slow Breathing
Deep, slow, belly breathing
- Breathe slowly (approximately six breaths per minute)
- Breathe deeply, from the belly. Expand your abdomen and widen your rib cage as you inhale.
- Exhale longer than you inhale and empty your abdomen and lungs fully.
Tip: Garmin watches and other fitness watches have a deep breathing function which is great for middle of the night relaxing, before bed to calm the mind.
3. Singing, Humming, Chanting, Gargling
Any activity using the throat. Here is your chance if you like to sing in the shower or the car.
Keep the sound close to the throat and using deep repetitive sounds is very beneficial.
Gargle with a low tone, aggressively.
Lowering your voice helps if you are nervous when you speak… lower your voice and keep your expression close to your throat.
4. Acupuncture
Acupuncturists know and understand the vagus nerve (vasovagal nerve) and can be of great assistance if experiencing long-term issues.
5. Ear Massage with Acupressure Points
Alternately, try some ear massage. Ear massage can stimulate acupressure points on the ears and ultimately assist the vagus nerve. Ear massage helps reduce stress, increase focus, relieve anxiety. Here is an Article on Ear Massage
Half Way There . . .
6. Yoga, Tai Chi, Exercise
Yoga, Tai Chi and Exercise all increase breathing and relaxation and therefore help the vagal tone.
7. Probiotics
Improving your gut bacteria improves your brain function. The gut and brain are closely related through a series of nerves… including the Vagus Nerve.
Taking a good probiotic may greatly improve your brain chemistry.
This is a very high-quality TreBiotic (prebiotic, probiotic, postbiotic) from Modere
8. Meditation
Quiet the mind, relax your body, increase vagal tone, increase positive emotions with meditation.
9. Supplements
If you are into supplements, Zinc and Omega 3 are supplements to take for improving Vagal Tone
10. Massage
Massage, reflexology, and ear massage all stimulate the vagus nerve.
11. Abdominal Self-Massage
Abdominal Self-Massage can aid in intestinal function. Helping with constipation and bowel movements. There is new information lately that relates the abdominal function, the vagus nerve, and emotions.
If you have intestinal conditions such as Crohn’s disease, celiac disease, and ulcerative colitis do not use abdominal massage.
Summary for How to Stimulate Vagus Nerve for Reducing Stress
Stimulating your Vagus Nerve and Increasing Your Vagal Tone is an easy, achievable way to reduce stress, improve your mood, better your health.
Most can be done from home.
Being able to relax quickly after stress is a valuable tool for our peace of mind and ultimate health.
Related Articles
Ear Massage — Relieve Stress, Anxiety, Improve Concentration
Acupressure Points for Anxiety Relief
Essential Oils for Vagus Nerve Stimulation
Note from the Signe. I am in no way a medical doctor. See your acupuncturist, naturopath, or M.D. for any serious medical conditions.
References Used for this Article
Waking the Tiger: Healing Trauma by Peter A. Levine
Activate Your Vagus Nerve by Dr. Navaz Habib