When it comes to brain health, the vagus nerve might not always be top of mind. But this mighty nerve serves an important function: It sends information between your brain and other vital organs, and affects a whole lot of bodily processes – from heart rate to digestion. The vagus nerve is also thought to have a relationship with the body’s inflammatory response.
Vagus nerve stimulation has been used as a therapy to treat a range of conditions, including epilepsy and cluster headaches. While vagus nerve stimulation is traditionally carried out with the help of a vagus nerve stimulation device, some users on TikTok are promoting certain exercises as a way to naturally activate the vagus nerve, claiming these techniques offer possible calming benefits.
So, what perks does vagus nerve stimulation actually offer, and are there ways to naturally prompt the body’s relaxation responses? We asked an expert to find out.
What is the vagus nerve?
The vagus nerve is the body’s longest cranial nerve, extending from the brain to the gut, says Dr. Janna Gordon-Elliott, a psychiatrist at Weill Cornell Medicine and NewYork-Presbyterian. It is responsible for sending sensory and motor signals from the brain to other parts of the body, and plays an important role in regulating a few essential functions – from heart rate to breathing to reducing inflammation.
The vagus nerve is the primary nerve of the parasympathetic nervous system, which initiates the body’s “rest and digest” response, says Gordon-Elliott. The parasympathetic nervous system supports cardiovascular relaxation and digestion, which occurs during restful periods, she explains.
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What is vagus nerve stimulation?
Vagus nerve stimulation is a therapy that uses a small, often implantable, device which sends electric impulses to the brain, per Cleveland Clinic. The U.S. Food & Drug Administration has approved the use of vagus nerve stimulation devices to treat a variety of health conditions, including depression, cluster headaches, migraines and epilepsy. It’s also sometimes used as part of stroke rehabilitation plans, per Mayo Clinic. Experts now believe that vagus nerve stimulation could have a broader range of uses, from treating inflammatory bowel disease to rheumatoid arthritis, according to a 2022 review published in Clinical Sciences.
On TikTok, some users are even promoting vagus nerve stimulation exercises as a way to naturally “reset” the body’s nervous system. Proponents of these “exercises” – many of which involve practicing a mix of head and neck movements, and massaging the back of the head, neck, sternum or cartilage around the ear – say they offer possible benefits for relaxation and stress relief. But is this backed by science?
Current research on this topic is limited. A 2020 study published in Scientific Reports found head and neck massages targeting the vagus nerve lowered participants’ stress levels and helped them enter a state of relaxation. However, the same study concluded soft shoulder massages provided very similar benefits for relaxation and stress reduction. Additionally, there are likely other factors that may contribute to feeling relaxed after getting a massage, such as deep breathing, the study mentioned.
So, while it’s possible that exercises of this nature may offer potential calming benefits, “these techniques likely help us feel better through a variety of mechanisms, not just through increased parasympathetic nervous system activity,” Gordon-Elliott says. There could also be risks involved with trying these kinds of exercises on yourself, she says, which is why it’s always worth having a conversation with your healthcare provider before attempting anything at home.
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How to prompt the body’s relaxation response
If you’re looking to kick-start your body’s relaxation response, there are a few tried and true methods you can take, says Gordon-Elliott. “Slow, diaphragmatic breathing, cold water exposure and perhaps humming (or) chanting have been shown to improve certain cardiovascular parameters that are indicators of enhanced parasympathetic nervous system activity, like heart rate variability,” she says. Here’s what you need to know:
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Take a deep breath. There’s evidence to show that slow, diaphragmatic breathing can enhance parasympathetic activity in the body, according to a study published in Sleep Medicine. Gordon-Elliott recommends practicing the 4-7-8 breathing technique, which emphasizes long exhalations. To try it out, breathe in for four seconds, hold your breath for seven seconds and exhale for eight seconds, she says.
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Experience a splash of cold water. Some research suggests immersing your face in cold water could stimulate the body’s parasympathetic response and help slow your heart rate, Gordon-Elliott says.
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Try humming. Because the vagus nerve runs past the vocal cords, there’s some thought that humming could stimulate the vagus nerve (and therefore parasympathetic nervous system), which might offer calming effects, says Gordon-Elliott.
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Dedicate time to exercise. From preventing bone density loss to reducing your risk of heart disease, there’s no shortage of reasons to maintain a regular exercise routine. Even more, there’s evidence to suggest your body experiences an increase in parasympathetic activity post-workout, according to a study published in the European Journal of Applied Physiology. Because the parasympathetic nervous system initiates your body’s “rest and digest” response, it’s possible you might experience a sense of relaxation for several hours after exercising, notes Gordon-Elliott.
This article originally appeared on USA TODAY: How to stimulate the vagus nerve: Potential benefits for relaxation
