About the Vagus Nerve

There are 12 pairs of cranial nerves in the body which help link the brain with other areas of the body, such as the head, neck, and torso. Some send sensory information to the brain; these nerves have sensory functions. Other cranial nerves control the movement of various muscles and the function of certain glands; these are known as motor functions.

What is the vagus nerve?

While some cranial nerves have either sensory or motor functions, others have both — the vagus nerve is such a nerve. Vagus nerve sensory functions are divided into two components: a somatic component, which are sensations felt on the skin or in the muscles, and a visceral component, sensations felt in the organs of the body.

Cranial nerves are classified using Roman numerals based on their location, and the vagus nerve is cranial nerve X. As the longest cranial nerve, it is “the wandering nerve” — the word “vagus” means wandering in Latin, and it connects the brain to nearly every major organ in the body. Another name for the vagus nerve is the pneumogastric nerve, and it plays a role in the autonomic nervous system, in functions which are accomplished without conscious effort, such as digestion, heart rate, breathing, cardiovascular activity, and reflex actions such as coughing, sneezing, swallowing, and vomiting. It may also form a link between the gut and the brain, playing a role in what scientists call the gut-brain axis. In recent years, experts have been studying the gut-brain axis to look for links between conditions such as obesity and depression.

The autonomic nervous system has two branches: the sympathetic nervous system and the parasympathetic nervous system. The vagus nerve belongs to the parasympathetic branch, known as the “rest and digest” response. It assists in relaxation and in switching off the “fight or flight” mode when the sympathetic nervous system becomes activated. It also enhances neuroplasticity, allowing the brain to change and form new habits. And the good news is that the vagus nerve can be stimulated intentionally — this can help regulate the nervous system, relaxing the body and mind and improving overall well-being.

Stimulation of the vagus nerve counters the “fight or flight” stress response to promote relaxation and activate restorative healing functions throughout the body.

Stimulation of the vagus nerve can help with:

— Minimizing seizures in those with epilepsy
— Treating depression
— Regulating emotions
— Reducing blood pressure
— Lowering the heart rate
— Reducing inflammation
— Treating migraines and cluster headaches

The vagus nerve helps promote relaxation, digestion, and recovery. It may also be involved in inflammation, mood, and pain regulation.

How to stimulate the vagus nerve

There are various ways to stimulate the vagus nerve, including:

Breathing modulation. Deep breathing techniques like box breathing, 4-7-8 breathing, alternate nostril breathing, or diaphragmatic breathing can improve vagal tone. Diaphragmatic breathing is the best type of breathing for vagus nerve stimulation, where you breathe deep into your belly rather than taking shallow chest breaths.

Singing or humming. Singing and humming activates the vocal cords. Gargling also vibrates the vocal cords. Whenever you hum, sing, or gargle, these vibrations activate muscles in your throat that are linked to the vagus nerve and in turn result in vagus nerve activation.

Cold water exposure. Exposing the body to cold water — a cold shower, a cold plunge, submerging the face in a bowl of ice water, an ice pack on the neck — activates the mammalian diving reflex, which slows the heart rate and helps calm the body. Research shows that it is an effective way to improve heart rate variability and vagal tone.

Finish your shower with a cold-water rinse, starting with 30 seconds and increasing the duration over time. Wash your face with cold water, submerge your face in a bowl of ice water, hold an ice pack on your neck, or if you’re really brave, take a dip in ice-cold water.

Massage. Gently rubbing the head and neck area, shoulders and/or feet can help stimulate the vagus nerve. Research shows that massaging the head and neck area can stimulate vagal sensory neurons and activate the parasympathetic nervous system’s rest and digest mode.

Reflexology. Research shows that foot reflexology can boost vagal nerve activity and reduce blood pressure.

Ear acupressure. Gently press a finger into the hollow point at the entrance to and above the ear canal.

Eating fiber. Eating fiber stimulates vagal impulses to the brain, which can slow gut movements and make one feel fuller after meals.

Laughter. Laughing lifts mood, boosts the immune system, and stimulates the vagus nerve.

Meditation. Meditating activates the vagus nerve and calms the network of nerves that control myriad physiological processes.

Exercise. Exercise boosts the number of blood vessels that fuel the brain, spurring the development of new thought pathways, enhancing connectivity between brain cells, and stimulating the vagus nerve. Research has found that physical activity improves vagal tone. Interval training and endurance training are great for activating the vagus nerve.