The vagus nerve is the main nerve in part of the nervous system, known as the parasympathetic nervous system. Known for being the longest nerve in the body, the vagus nerve controls different body functions like digestion, heart rate, and mood.
Other functions of the vagus nerve include stimulating relaxation, controlling the immune system, and controlling mucus and saliva production. Therefore, the stimulation of the vagus nerve could be a potential way to enhance well-being.
What is the vagus nerve and why is it important?
The vagus nerve
is the longest nerve in the body, traveling to different parts of the body. Originating from the lower part of the brain, the vagus nerve passes through the neck, chest, heart, lungs, stomach, and digestive tract before ending in the large intestine.
The parasympathetic nervous system regulates stress, mood, and emotions, and the vagus nerve is the main regulator of these abilities. There is some evidence that vagus nerve stimulation has some potential benefits, including the treatment of depression and stress-related psychiatric disorders. It has also been suggested that adding vagus nerve stimulation to the treatment for post-traumatic stress disorder has promising benefits.
How can you stimulate the vagus nerve naturally?
Now, you may be wondering how to stimulate the vagus nerve.
You could adopt some daily habits and lifestyle changes if you are considering stimulating your vagus nerve. Some of these include:
Deep breathing exercises. Slow, deep breathing exercises stimulate vagus nerve receptors. Deep breathing to the abdomen (towards the diaphragm) stimulates the activity of the parasympathetic nervous system and lowers heart rate, thereby reducing stress and causing relaxation.
Cold exposure. Short-term stimulation of the vagus nerve in the neck region has been shown to activate the parasympathetic nervous system. Therefore, sudden exposure to cold sources, like cold water splashing on the face or taking a cold shower, can stimulate the vagus nerve.
Meditation and mindfulness. Since deep breathing exercises are linked to vagus nerve stimulation, exercises that involve deep breathing (like yoga) can further promote the activation of the vagus nerve, minimizing the symptoms of anxiety.
Singing, humming, and chanting. These activities require the stimulation of the muscles in the throat and vocal cords, which are all connected to the vagus nerve. Therefore, the vagus nerve is also activated, possibly resulting in relaxation and calmness.
Gargling water. As with humming, singing, and chanting, gargling water also stimulates the muscles in the throat. The activation of the throat muscles activates the parasympathetic nervous system, thus promoting relaxation.
Can devices stimulate the vagus nerve?
Owing to the exponential advancements in biomedical engineering, vagus nerve stimulation (VNS) deviceshave been developed, specifically non-invasive VNS devices that have been designed to specifically stimulate the vagus nerve. Non-invasive VNS devices allow the stimulation (i.e., activation) of the vagus nerve without a surgical procedure.
What are vagus nerve stimulation (VNS) devices?
There are Food and Drug Administration (FDA)-approved VNS devices that are used for specific medical conditions like epilepsy and depression.
For example, the VNS Therapy System is an FDA-approved VNS device that responds to a sudden increase in heart rate that is experienced during a seizure episode. The VNS implant was approved by the FDA for treating patients with severe, recurrent unipolar and bipolar depression. This implant works by sending electrical impulses to the vagus nerve to regulate the mood.
Non-invasive vagus nerve stimulation devices for general use
There are a few consumer-grade VNS devices that are available for general wellness. Some of these include handheld vagus nerve stimulators.
Several well-known brands now offer vagus nerve stimulators that can be used at home. These include:
GammaCore: a non-invasive VNS used to treat and prevent headaches and migraines.
Neuvana: a non-invasive VNS that stimulates the vagus nerve to enhance relaxation.
Are vagus nerve stimulation devices safe?
There are different potential side effects associated with using VNS devices. Some of the common side effects include voice change, cough, hoarseness, trouble swallowing, and skin tingling. If you experience any side effects when using a VNS device, immediately consult a healthcare provider.
VNS devices have originally been researched for the treatment of epilepsy and depression. There is some scientific evidence supporting the use of VNS devised for general wellness; however, more comprehensive research is needed to confirm their efficacy and safety for general wellness use.
Is vagus nerve stimulation right for you?
Vagus nerve can be particularly beneficial for different groups of people, especially those dealing with depression, chronic stress, epilepsy, digestive issues, inflammatory conditions (like rheumatoid arthritis), and/or post-traumatic stress disorder.
Although vagus nerve stimulation may benefit these groups of people, amongst others, it is always important to consult with a healthcare provider to determine if vagus nerve stimulation is appropriate for your specific needs and condition.
Frequently asked questions
How often should you stimulate your vagus nerve?
The frequency of vagus nerve stimulation depends on the type of device being used and the specific condition that is being treated. The frequency of invasive VNS devices is set by a healthcare provider. The frequency of using non-invasive VNS devices is usually a few minutes every day.
Can vagus nerve stimulation help with anxiety?
There is some evidence that vagus nerve stimulation has a beneficial effect on people with anxiety symptoms.
Are there any risks associated with stimulating the vagus nerve?
There are some side effects that have been reported to be associated with vagus nerve stimulation. Some of these include voice change, cough, hoarseness, trouble swallowing, and skin tingling.
What are the symptoms of an underactive vagus nerve?
The symptoms of an underactive vagus nerve can include increased heart rate, constant bloating or stomach pain, difficulty swallowing, dizziness, or fainting.
Is vagus nerve stimulation a treatment for depression?
On its own, vagus nerve stimulation has not been shown to be a treatment for depression. However, there is some evidence that it is effective as an add-on treatment for depression.
Conclusion
There are different potential benefits of vagus nerve stimulation. Some of these include reducing heart rate and the treatment of stress-related psychiatric disorders and epilepsy. Before using vagus nerve stimulator devices, always consult with a healthcare provider to ensure it is suitable for your specific condition and needs.
