The Vagus Nerve, Part 3: How to Stimulate the Vagus Nerve for Mental Health

​The Latin word "vagus" means "wanderer," which appropriately describes how the nerve travels throughout the body and connects to various organs. The vagus nerve is also an important part of the parasympathetic nervous system, which helps you rest and digest. It has an impact on your respiration, digestion, and heart rate, all of which have a significant impact on your mental health.

The "tone" of your vagus nerve, on the other hand, is something you should pay close attention to. The activity of the vagus nerve is represented by vagal tone, which is an internal biological process. The parasympathetic nervous system is activated by increasing vagal tone, and having a higher vagal tone indicates your body can rest faster after a stressful situation.


It's also worth noting that research has revealed that vagal tone is handed down from mother to child. Vagal activity is lower in mothers who are unhappy, nervous, or angry during their pregnancy. When they give birth, their child has reduced vagal activity as well as low dopamine and serotonin levels.


Certain biological processes, such as your heart rate, breathing rate, and heart rate variability, can be used to determine your vagal tone (HRV). Your vagal tone increases when your heart rate variability (HRV) is high. They are related to one another. Don't worry if your vagal tone is low; you can boost it by activating your vagus nerve. This will enable you to respond to the emotional and physiological symptoms of your brain and mental illness more effectively.


Here are a some ways to stimulate your vagus nerve:

1. Cold Exposure: This can lower your fight or flight response over time.
   
2. Deep and Slow Breathing: Most people take 10-14 breaths in a minute. If you lower that to 6, it will help relieve feelings of stress.
   
3. Singing, Humming, Chanting, and Gargling: The vagus nerve is connected to your vocal cords and muscles in the back of your through. These actions activate these muscles, and in turn, stimulate your vagus nerve.
   
4. Probiotics: Healthy gut bacteria improves brain function by affecting the vagus nerve.
   
5. Meditation: This encourages feelings of goodwill towards yourself by increasing vagal tone and happy emotions.
   
6. Omega-3 Fatty Acids: These necessary fats are not produced by your body on its own. They're mostly found in fish and are required for normal brain and nervous system electrical functioning.
   
7. Exercise: Exercise has been shown to stimulate the vagus nerve, which could explain why it has such positive impacts on the brain and mental health.
   
8. Massage: Massaging certain specific parts of the body can potentially stimulate the vagus nerve. Reflexology foot massages have been demonstrated to boost vagal modulation and heart rate variability while lowering the sympathetic "fight or flight" response. Massage of the carotid sinus, which is located towards the right side of the throat, can also help to prevent seizures by stimulating the vagus nerve.
   
9. Socializing and Laughing: Vagal tone and happy emotions are improved by reflecting on positive social connections. Laughter has been demonstrated to improve mood and increase heart rate variability. Laughter is a common side effect of vagus nerve stimulation, implying that they are linked and influence one another.
   

Your body and mind do not have to control you. You have the power to direct their actions. You may send a message to your body that it's time to relax and de-stress by stimulating the vagus nerve, which leads to long-term improvements in mood, well being, and resilience. Increasing vagal tone can help you overcome anxiety and depression, as well as better manage it when it strikes. Hopefully some of these suggestions can assist you in your daily life, allowing you to live more optimally.
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Source: https://sass.uottawa.ca/sites/sass.uottawa.ca/files/how_to_stimulate_your_vagus_nerve_for_better_mental_health_1.pdf