This month, I will be exploring the vagus nerve, its function, and whether it can impact our physical and mental health. The world of psychology has recently been fascinated by the vagus nerve, offering a wide range of training opportunities. A few years ago, I had never heard of the vagus nerve and its proposed effects on our health and well-being. Even if your interest doesn’t lie in the up-and-coming theories of modern psychology, you may have still heard about the vagus nerve simply by perusing social media. “Stimulating” the vagus nerve is being touted as an easy way to achieve a calm and healthy life. True? Well, let’s look into it further, shall we?

What is the Vagus Nerve, and Why is it Important?

Why are psychologists, neuroscientists, and wellness influencers all talking about this mysterious nerve? The vagus nerve (not Vegas nerve) is one of the longest nerves in our bodies. It is part of our parasympathetic nervous system, the system that signals our bodies to "rest and digest.” This nerve runs from the brainstem all the way down through the neck, chest, and abdomen. Along the way, it connects to major organs, such as the heart, lungs, and gut (Breit et al., 2018). Like a two-way highway, the vagus nerve carries information back and forth between our body and our brain.

What is Vagal Tone?

"Vagal tone" is basically how well your vagus nerve is functioning. Higher vagal tone is linked to better emotion regulation, lower stress levels, improved digestion, and reduced inflammation throughout the body (Porges, 2007; Tracey, 2002). The more you work out, the better your muscle tone. Similarly, the more you “work out” your vagus nerve, the better it performs. Individuals with higher vagal tone tend to recover from stress more readily, sleep better, and have a more balanced nervous system.

Is There Scientific Research Behind Vagal Nerve Stimulation?

Yes! The vagus nerve trend is not all hype. Vagus nerve stimulation (VNS) is a legitimate medical treatment used for conditions like epilepsy and treatment-resistant depression. In those cases, a small device is surgically implanted to electrically stimulate the nerve (Groves & Brown, 2005). It is FDA-approved and backed by clinical research.

Can You Stimulate the Vagus Nerve Without Surgery?

Absolutely! The good news is that several non-medical, everyday methods can help nudge your vagus nerve into action. Some of the most talked-about (and in some cases, scientifically supported) include:

• Deep, slow breathing, especially exhaling longer than you inhale (Zaccaro et al., 2018). Try 4-4-6 breathing, in which you inhale to a count of four, hold for four counts, then exhale for six counts.
• Cold exposure, such as splashing your face with cold water or taking a cold shower (Sverrisdóttir et al., 2012). A quick splash of cold water can activate the vagus nerve and reduce stress. You can also try a thirty-second cold shower or a cold compress at the back of your neck.
• Singing, humming, chanting, or gargling all activate muscles near the vagus nerve (Porges, 2007). Humming, chanting “Om,” or singing creates a vibration that triggers the vagus nerve.
• Meditation and mindfulness, especially loving-kindness meditation, are other methods of stimulation (Kok et al., 2013). Get into a comfortable seated position, close your eyes or soften your gaze, breathe slowly, and repeat to yourself, “May I be safe. May I be healthy. May I be happy. May I live with ease.” Feel free to make up your own words. Next, try extending your words to someone you care about, someone you are having difficulty with, or to everyone.
• Social connection and positive social interactions may improve vagal tone over time (Kok & Fredrickson, 2010). Call a friend, give a hug, or spend time with a pet.
• Yoga and exercise can both help regulate the nervous system (Streeter et al., 2012). Even ten or fifteen minutes of yoga or stretching can calm your nervous system. Focus on slow, mindful movements and awareness of breath.

Research on these natural methods is not as extensively researched as implanted VNS. While these practices show promise, most non-invasive methods are still in the early stages of research, and individual results can vary. Yet, consistent practice leads to measurable benefits for many.

Bottom Line

Like most things in life, there is no magic wand or silver bullet when it comes to wellness. Nevertheless, the vagus nerve is worth our attention. Whether practicing deep breathing, jumping into a cold shower, or singing a favorite tune, improving our vagal tone is a research-informed approach to feeling better in the long run.

References:

Breit, S., Kupferberg, A., Rogler, G., & Hasler, G. (2018). Vagus nerve as modulator of the brain–gut axis in psychiatric and inflammatory disorders. Frontiers in Psychiatry, 9, 44. https://doi.org/10.3389/fpsyt.2018.00044

Groves, D. A., & Brown, V. J. (2005). Vagal nerve stimulation: A review of its applications and potential mechanisms that mediate its clinical effects. Neuroscience & Biobehavioral Reviews, 29(3), 493–500. https://doi.org/10.1016/j.neubiorev.2005.01.004

Kok, B. E., & Fredrickson, B. L. (2010). Upward spirals of the heart: Autonomic flexibility, as indexed by vagal tone, reciprocally and prospectively predicts positive emotions and social connectedness. Biological Psychology, 85(3), 432–436. https://doi.org/10.1016/j.biopsycho.2010.09.005

Kok, B. E., Coffey, K. A., Cohn, M. A., Catalino, L. I., Vacharkulksemsuk, T., Algoe, S. B., ... & Fredrickson, B. L. (2013). How positive emotions build physical health: Perceived positive social connections account for the upward spiral between positive emotions and vagal tone. Psychological Science, 24(7), 1123–1132. https://doi.org/10.1177/0956797612470827

Porges, S. W. (2007). The polyvagal perspective. Biological Psychology, 74(2), 116–143. https://doi.org/10.1016/j.biopsycho.2006.06.009

Streeter, C. C., Gerbarg, P. L., Saper, R. B., Ciraulo, D. A., & Brown, R. P. (2012). Effects of yoga on the autonomic nervous system, gamma-aminobutyric acid, and allostasis in epilepsy, depression, and post-traumatic stress disorder. Medical Hypotheses, 78(5), 571–579. https://doi.org/10.1016/j.mehy.2012.01.021

Sverrisdóttir, Y. B., Schultz, T., Jonsdottir, I. H., & Elam, M. (2012). The Effect of Cold Exposure on Sympathetic Nerve Activity in Chronic Stress. Scandinavian Journal of Clinical and Laboratory Investigation, 72(4), 299–304. https://doi.org/10.3109/00365513.2012.670678

Tracey, K. J. (2002). The inflammatory reflex. Nature, 420(6917), 853–859. https://doi.org/10.1038/nature01321

Zaccaro, A., Piarulli, A., Laurino, M., Garbella, E., Menicucci, D., Neri, B., & Gemignani, A. (2018). How breath-control can change your life: A systematic review on psycho-physiological correlates of slow breathing. Frontiers in Human Neuroscience, 12, 353. https://doi.org/10.3389/fnhum.2018.00353