When you’re looking for different wellness solutions, sometimes it’s hard to know the difference between what’s truly effective and what might be too good to be true. Fortunately, vagus nerve stimulation is both good and effective—and is a method anyone can use to help reduce symptoms of depression, inflammation, persistent headaches, and stress.  

The Magical Vagus Nerve

The brain has 12 cranial nerves, and each one serves a specific purpose throughout the body. For example, the olfactory nerve controls smell, the optic nerve relates to eyesight, and the vestibulocochlear nerve affects hearing and balance. 

The vagus nerve—which in Latin means “wandering nerve”—is the most complex of them all,  as it travels from the brain to the abdomen and is the command center for numerous functions. It’s most prominent in the autonomic nervous system—specifically, in one of its three branches known as the parasympathetic or your “rest and digest” response—helping to regulate many of our natural, unconscious actions, such as breathing and digestion.

Scientists note that the vagus nerve is responsible for approximately 75 percent of cranial parasympathetic nervous system function. If you have a fascination with neuroscience and want to learn more about other functions of the vagus nerve, this video provides a brief overview.

So What Does the Vagus Nerve Do?

Another branch of the autonomic nervous system is the sympathetic nervous system, which prompts the “fight or flight” response. When you encounter something frightening, or your body and mind experience intense stressors, there’s a spike of stress hormones such as adrenaline and cortisol to help you avoid danger, be it real or perceived. 

Allied Health Services (AHS) indicates “during periods of chronic high stress, the body stays in high gear, with stress hormones…coursing through the body. This puts wear and tear on the body and mind, and over time can create a multitude of health problems such as chronic pain, anxiety, depression, mood swings, gut inflammation, and so many more.”

As the primary nerve of the parasympathetic nervous system, AHS states the vagus is a natural “secret weapon” to counterbalance the sympathetic nervous system’s “fight or flight” reaction, “triggering a relaxation response in our body.” Most of the time, it does this fairly regularly. 

However, the medical community discovered that vagus nerve stimulation (sometimes referred to as vagus nerve stimulation therapy, or VNS) is beneficial in many applications when the body and mind need additional assistance deregulating. For example: 

• The Mayo Clinic reports that both surgical vagus nerve stimulation—which involves implanting a device either on the left side of the neck or under the left collarbone–and non-invasive stimulation, such as performing specific exercises, are effective for managing the symptoms of various conditions, including depression, epilepsy, and migraine and cluster headaches.   
• According to Mayo, the FDA also approved VNS for people who “have chronic, hard-to-treat depression (treatment-resistant depression); haven’t improved after trying four or more medications or electroconvulsive therapy (ECT), or both; and continue standard depression treatments along with vagus nerve stimulation.”
• In 2017, the Epilepsy Foundation shared news of a new VNS therapy non-surgical device approved by the U.S. Food and Drug Administration (FDA). 
• Experts state the vagus nerve might also form a link between the brain and the gut, or the “gut-brain axis,” and enhanced vagal tone—a measurement of how well the vagus nerve is performing—might be a key to reducing depression and obesity. 

Other research into VSN shows promising treatment potential for people with bipolar disorder, inflammatory bowel disease, and rheumatoid arthritis. 

Stimulating the Vagus Nerve

Cleveland Clinic indicates that both members of the conventional and functional medical community support VNS—either by surgical or more non-invasive measures—as an additional  method to improve health. VNS prompts: 

• Improved emotional regulation
• Reduced blood pressure and heart rate
• Lessened inflammation
• A stronger immune system

What’s even more encouraging is that free—and easy!—wellness habits are some of the best ways to naturally stimulate the vagus nerve. 

• Regular exercise. Whether you choose a 10-minute walk around the block every day or  high-intensity sessions three times a week, as long as you’re regularly moving, your vagus nerve responds. 
• Breathing techniques. Because the vagus nerve regulates the respiratory system, deep belly breathwork is the golden ticket. 
• Meditation and yoga. Both methods incorporate focused breathing and make it easier for the body and mind to slow down so the vagus nerve doesn’t have to work so hard.
• Humming, chanting, and singing. Vibrations from the vocal cords easily stimulate the vagus nerves on both sides of the throat.
• Foot massage. The Cleveland Clinic suggests that this helps improve vagal tone and lower blood pressure. “Try giving yourself a foot massage by rotating your ankle, rubbing your sole in short strokes and gently stretching your toes back and forth,” it says.
• Cold immersion. Some people are staunch believers in the “polar plunge” while others are happy with a 5–10 second blast of cold water at the end of a shower. Increasing blood flow to the brain with cold water is relaxing and improves vagal tone. You could also hold an ice pack to the left side of your neck for a few minutes.  
• Laughter. The aerobic effect of laughter has a powerful effect on the health of your vagus nerve. 

Cottonwood Tucson: Your Center for Whole-Person Health

Alternative treatments such as brainspotting, EMDR, transcranial magnetic stimulation, VNS, and others help a lot of people. However, our board certified professionals understand that each individual responds differently, which is why it’s essential to customize solutions specifically to their needs. If you’re ready for such focused care, talk to a member of our admissions team today.