Unlock Better Health: Harnessing Vagal Nerve Stimulation
The vagus nerve assumes a pivotal role in governing the operations of our body, contributing significantly to the regulation of the autonomic nervous system (ANS). This intricate network of nerves reaches out to vital organs such as the heart and gastrointestinal tract, overseeing functions that operate primarily beyond our conscious influence, including respiration, digestion, heart rate, emotional states, and immune responses.
The autonomic nervous system (ANS) serves as the bridge connecting stress and our body's reactions to it. This intricate system comprises two branches: the sympathetic and the parasympathetic branches, commonly known as the fight/flight and rest/digest systems, respectively. Within this framework, the vagus nerve assumes a central role as the primary conduit in the parasympathetic response and the key communicator in the gut-brain axis.
In times of stress, the sympathetic nervous system takes precedence over the parasympathetic system, resulting in heightened heart rate, increased breathing, and a suppression of digestive processes. Conversely, during moments of relaxation, the parasympathetic system prevails, leading to a reduction in both respiration and heart rate, along with an enhancement of the digestive functions.
Because of this contrast, stimulating the vagus nerve in different ways is an important approach for dealing with stress and improving health.
Vagal Stimulation – What we can do
The good news is that you can stimulate your vagus nerve without any expensive tests, treatments or tools.
Diaphragmatic breathing – Deep slow breathing using the diaphragm at a rate of 8 breaths/min stimulates the vagus nerve, increasing parasympathetic activity. 2
Aerobic exercise – One of the chronic adaptations to long term aerobic exercise is an increase in parasympathetic tone due to regular stimulation of the vagus nerve. 3
Resistance training – Resistance training has been shown to increase vagal activity in people with various metabolic conditions including obesity and cardiovascular disease. 4
Cold water immersion - Cold water immersion at a temperature of 14 degrees Celsius has been shown to stimulate the vagus nerve. 5
Singing/Humming/Chanting – Studies in humans show that the vibrations caused by singing, humming or chanting “Om” activate the vagus nerve. Additionally, stimulating the gag reflex does the same. 4
Positive social interactions – Being socially engaged in positive relationships increases vagal activity. 4
Laughing – A laughter intervention was shown to increase vagal activity in patients awaiting organ transplant. 4
Yoga/Mindfulness meditation – Many studies have shown that mindfulness meditation and yoga stimulate the vagus nerve. 4
Sleeping on the right side – A study in people with coronary artery disease found that sleeping on the right-side increases vagus nerve activity compared to other sleep positions. 4
Consuming omega-3 fatty acids – Multiple studies show that supplementing with omega-3 fatty acids or consuming fish increase vagus nerve activation. 4
Calorie restriction – A study found that 6 months of calorie restriction increases activation of the vagus nerve in healthy, overweight people. 4
References
1. https://www.frontiersin.org/articles/10.3389/fpsyt.2018.00044/full
2. https://pubmed.ncbi.nlm.nih.gov/24063918/
3. https://link.springer.com/article/10.1007/s004210100443
4. https://www.sciencedirect.com/science/article/abs/pii/S1525505016305625