Could Stimulating the Vagus Nerve Lower Your Stress Indicators?

Living in a world inundated with stress and anxiety, a magical solution that alleviates our troubles without the need for regular therapy or prescription meds would be the holy grail of mental health. Enter the vagus nerve, a tantalizing prospect promising everything from beating depression to reducing inflammation and boosting immune response – it's all too good to be true, right?

Let's talk about the vagus nerve and why it's so important

The vagus nerve is your body's longest cranial nerve, stretching from your brain down to your digestive system, wrapping around your body like a marathon runner on a track. It's part of your autonomic nervous system, which controls the essential automatic functions like heartbeat and breathing. This system has two halves: the parasympathetic, or "chill out" side that kicks in when you're calm, and the sympathetic, or "fight or flight" half that activates when you're agitated or scared.

The vagus nerve falls under the parasympathetic umbrella, and its role is straightforward: it slows your heart rate, encourages digestion, and helps regulate your immune system when activated. It's also responsible for blood pressure management, mood maintenance, and speech production.

"The activity of the vagus nerve is vital," says Dr. Stephanie Wang, a naturopathic physician and acupuncturist at the UW Osher Center for Integrative Health. "A stronger vagal tone means an individual responds more favorably to stressful situations."

But how can we strengthen this super nerve? Is it achievable, and will it help us de-stress?

"While definitive research is lacking, there's a lot of excitement surrounding the topic. The truth is, there are simple practices we can engage in to calm our nerves," says Dr. Amelia Dubovsky, a UW Medicine psychiatrist.

The Importance of Coping with Stress

You don't need to be a genius to know that calming down your fight or flight response is beneficial in the short term for managing acute stress. But continued relaxation is essential for long-term mental and physical wellness, as it can protect us from chronic stress caused by persistent stressors like fluctuating income, social media overload, lack of sleep, and more.

"Chronic activation of the sympathetic nervous system leads to increased cortisol release, which in turn increases the risk of cardiovascular disease and weakens immune function," Dubovsky explains. It can also bring about harmful inflammation in the body.

"The vagus nerve modulates inflammation by releasing a neurotransmitter called acetylcholine, which quiets the immune system," Wang clarifies. "In essence, the vagus nerve tells the immune system to chill out."

Relaxation Techniques to Give it a Go

While conclusive research on vagal tone manipulation is scarce, we can try several methods that – at the very least – help soothe our nerves in the face of constant stimulation.

Deep Breathing: When you find yourself feeling overwhelmed, focus on breathing deeply and slowly to calm those involuntary heart and breathing increases.

"A tried-and-true exercise to induce a tranquil state includes 'four, seven, eight' breathing," Dubovsky advises. "Inhale for four counts, hold your breath for seven counts, and exhale for eight counts. It's thought that slow exhales, in particular, can lower heart rates."

Acupuncture: Inserting small needles at specific body points can provide pain and inflammation relief, with research suggesting that many of these effects may be thanks to the brain-gut connection via the vagus nerve.

"Some effects of acupuncture may be mediated by the vagus nerve," Wang adds.

Cold Plunge: Whether you're jumping into freezing water or placing a cold pack on your forehead or neck, cold temperatures can serve as an unexpected stress bout.

"While there's no concrete evidence that cold plunge therapy alone can treat anxiety or depression, putting your face in cold water has been shown to activate the parasympathetic nervous system," Dubovsky says.

If you're in the midst of a panic attack with an elevated heart rate, applying a cold pack to your face and holding your breath for thirty seconds can help regulate your heartbeat.

Mindfulness, Meditation, and Yoga: These practices aid in focusing on the present moment rather than dwelling on past upsets or future worries. Doing one session can be beneficial, but regular practice offers the most significant stress relief.

Reflexology: This technique involves a therapist applying pressure on specific points on your feet, similar to foot-focused acupressure.

Research has shown its potential for reducing stress, but more research is precisely that: research is required for a more accurate understanding. Still, it's a relatively safe approach for most people.

Singing and Humming: While still under investigation, some studies suggest that singing or humming may aid relaxation by activating the vagus nerve. Moreover, humming can help slow your breathing down, which will naturally promote calmness.

Other stress-busting activities to consider are spending time outdoors, adding regular exercise to your routine, and consuming nutritious, mood-boosting foods.

This Is Just the Beginning

Now's the time to look beyond temporary remedies and seek out long-term solutions for stress and anxiety management. This may require dedication, time, and effort, not to mention access to care. But the payoff – lasting relief – is well worth it.

"Achieving a steady state of tranquility necessitates long-term practices," Wang concludes. "Think of it as physical therapy for your nervous system – regular practice is key."

Deep breathing exercises, such as the 'four, seven, eight' method, can help induce a tranquil state by slowing the heart rate and promoting relaxation.
Acupuncture, which involves inserting small needles at specific body points, may have effects that are mediated by the vagus nerve, potentially offering pain and inflammation relief.
Cold plunge therapy, whether through immersion in freezing water or the application of cold packs, can activate the parasympathetic nervous system, helping to regulate the heartbeat during panic attacks.
Regular practice of mindfulness, meditation, and yoga can focus the mind on the present moment, reducing the impact of past upsets and future worries on mental health, while singing or humming may also aid relaxation by activating the vagus nerve.