Natural Ways to Stimulate the Vagus Nerve

These days we are all overstimulated. In the office I tell folks that the sympathetic ( fight or flight) system is pegged. What we need is to stimulate the parasympathetic (rest and digest) system. Here are some natural and relatively easy ways to stimulate the parasympathetics and give your system a good dose of calm.

Deep Breathing

It’s well-known that deep, slow breathing can help induce relaxation. Vagal stimulation can cause
relaxation but the opposite is also true. Relaxation can stimulate the vagal nerve. So inducing relaxation
through deep breathing can help improve vagal tone. This will then make it easier to get into a relaxed
state in the future.

Practice 4:4:4 Breathing

• Breathe in through your nose for 4 seconds, hold for 4 seconds, then breathe
  out through your nose for 4 seconds.

• Repeat 5-8 times.

• Do this twice a day or every ½ hour when in crisis.

• Keep your tongue on the roof of your mouth with the tip just behind the upper teeth.
  

You can also to 4:7:8 breathing which is the same protocol as above but after the 4 second inhale, hold
the breath for 7 seconds and exhale for 8 seconds through pursed lips.

Singing, Humming, Gargling, Chewing Gum

Singing and humming may be relaxing on their own, but there’s a physiological reason for it. The
vagus nerve is attached to the vocal cords. Research published in Frontiers in Psychology shows that
singing, humming, and even gargling can help activate it. Chewing also stimulates vagus nerve activity
(and the parasympathetic system that activates digestion, which makes sense.). This means chewing
gum, while it may have its downsides, also stimulates the vagus nerve.

Humming

• Take a deep breath in and hum deeply and steadily on the breath out with the mouth closed.

• Keep your tongue on the roof of your mouth with tip just behind the upper teeth.

• Repeat 5 times.

• Breathe normally for 2 minutes and repeat this cycle 3 times twice a day.

  This can be done every 2 hours when in crisis.

Gargling

• Place a couple ounces of water in the mouth and tilt head back lightly and gargle vigorously
  (“loud and proud”) for 5 seconds.

• Repeat 3 times.

• Perform seated if you have balance problems or
  dizziness.

• Build to 10 second per gargle over time.
  

  Do this twice a day or every hour when in crisis. Chanting “Om” during your meditations will also work.

Probiotics

Probiotics are an important part of the diet and are beneficial for many ailments from digestive
problems to skin issues. It turns out, probiotics may also be helpful in stimulating the vagus nerve.
Researchers of a 2011 study found that giving mice Lactobacillus Rhamnosus increased their GABA
production and decreased stress as well as depression and anxiety-related behavior.

Omega 3 Fatty Acids

A 2011 study published in Frontiers of Psychology discovered that high fish consumption is associated
with a nervous system that is predominantly parasympathetic (relaxed) and enhanced vagal activity.
Researchers surmised that the omega-3 content of the fish was the reason for this.

Exercise

Exercise is an important part of a healthy lifestyle. But it looks like it may also be helpful in stimulating
the vagus nerve. This could be the reason that exercise helps us to relax. One 2010 study found that
mild exercise stimulated gastric emptying and improved digestion. They discovered that this happened
because of vagal stimulation.

Massage

Research suggests that massage can be beneficial in stimulating the vagus nerve. In one 2012 study
premature infants who were massaged had greater weight gain due to vagal activity. This is one reason
we try to use a variety of massage techniques and tools at home.

Foot reflexology can also help improve vagal tone. According to a study published in Alternative
Therapies in Health and Medicine, foot reflexology increased vagal modulation, decreased sympathetic
modulation, and lowered blood pressure.

Laughter and Social Enjoyment

We already know that laughter and being around friends and family is a good way to relax. But a 2013
study stumbled upon an interesting finding: there’s a connection between physical health, emotional
health and social enjoyment. Positive social interactions influence positive emotions, which improve
vagal tone. This then improved physical health.

The study concluded that “positive emotions, positive social connections, and physical health influence
one another in a self-sustaining upward-spiral dynamic.”

Meditation

The above study also found that regular meditation and positive affirmation could get people into this
upward spiral. Start with just 5 minutes a day and use an app like Headspace or Calm to help you get
started. If you don’t like meditation, try Yoga Nidra which is a guided form of meditation that doesn’t
require you to do anything as you can just follow along and relax.

Gratitude journaling

Sit down before bed or when you wake up and write down three things you’re grateful for, whether
they’re big (your family) or small (that nourishing cup of coffee this morning). Repeat this daily,
weekly, or a cadence that feels right for you to help activate the PNS.
Natural Beauty and Pets

Exposing yourself to things that are beautiful, such as a sunset, spending time in nature, looking at
pretty pictures, or playing with your pets: Anything that brings forth positive emotions—and this is
different for everyone—increase vagal tone, and has been found to be a contributor to good physical
health, notes a randomized controlled trial in Psychological Science .