Vagus Nerve Exercises: How to Heal the Vagus Nerve Naturally

The vagus nerve, often referred to as the “wandering nerve,” is the longest cranial nerve in the human body, extending from the brainstem to the abdomen.1 It plays a crucial role in the brain activity of the parasympathetic nervous system, which is part of the autonomic nervous system and is responsible for regulating various bodily functions, including heart rate, digestion, and immune response.²

Understanding how to stimulate the vagus nerve through vagus nerve exercises and other methods can significantly impact mental and physical health. This blog will discuss the anatomy and physiology of the vagus nerve, signs and symptoms of impaired vagus nerve function, and techniques to help the vagus nerve heal naturally. 

At re-origin, we help you heal your nervous system and decrease symptoms of chronic illness using  various science-backed techniques that include vagus nerve activation, nervous system regulation, and self-directed brain retraining. Learn more about the re-origin program here.

Anatomy and Physiology of the Vagus Nerve

Structure of the Vagus Nerve

The vagus nerve, or cranial nerve X, originates in the brainstem and extends through the neck and thorax into the abdomen.³ It consists of two main branches, the left and the right vagus nerves, each influencing different physiological functions.⁴ It is the longest cranial nerve, innervating the heart, lungs, liver, and digestive tract and playing a pivotal role in the communication between the brain and these organs.

Functions of the Vagus Nerve

The vagus nerve helps control heart rate, digestion, and respiratory rate by transmitting electrical signals and impulses from the brain to various organs.¹ It also plays a significant role in the parasympathetic response, which counteracts the stress-induced sympathetic nervous system’s “fight or flight” response.⁵ This nerve is essential for maintaining homeostasis and promoting the body’s rest and digest functions.

Symptoms of Impaired Vagus Nerve Function

When the vagus nerve’s activity is impaired, it can lead to numerous health problems, including difficulty swallowing, chronic stress, irregular heart rate variability, high blood pressure, and gastrointestinal problems such as inflammatory bowel disease.⁶ Mental health can also be affected, with conditions like depression and anxiety being linked to impaired vagal tone.⁷ Symptoms may also include fainting (vasovagal syncope), chronic inflammation, and metabolic syndromes.

Vagus Nerve Exercises: How do you reset the vagus nerve naturally?

There are various vagus nerve exercises to stimulate and reset the vagus nerve.

Deep and Slow Breathing

Deep breathing exercises effectively stimulate the vagus nerve and promote relaxation.8 Practicing slow, deep breaths can enhance vagal tone, lowering blood pressure and reducing stress levels. Techniques such as diaphragmatic breathing and the 4-7-8 method are particularly beneficial. These exercises involve inhaling deeply, holding the breath, and then exhaling slowly, which activates the parasympathetic response.

Cold Water Immersion

Exposure to cold water, such as splashing ice water on the face or taking cold showers, can activate the vagus nerve and improve its function. Cold exposure triggers the parasympathetic nervous system, promoting a calm and relaxed state. Cold water immersion stimulates the dive reflex, which reduces heart rate and increases vagal tone. Regular practice can help improve the body and vagus nerves’s stress response and enhance overall resilience.⁹

Singing and Humming

Activities like singing, humming, and chanting can stimulate the vagus nerve through vibrations in the vocal cords and the inner ear.⁵ These actions enhance vagal tone and can have calming effects on the sympathetic nervous system. Engaging in these vocal activities can also improve respiratory function and emotional regulation, contributing to better mental health.

Light Exercise and Endurance Training

Regular physical activity, including moderate physical exercise and endurance training, can boost vagal tone and improve overall health.¹⁰ Activities such as yoga, walking, and interval training are particularly beneficial. Exercise increases heart rate variability, a marker of good vagal tone. Endurance training, such as running or cycling, enhances the body’s capacity to manage stress and improves cardiovascular health.

Soothing Music and Mindfulness

Listening to soothing music and practicing mindfulness can activate the parasympathetic nervous system and improve vagal function.¹¹ These activities help reduce stress and improve mental health. Mindfulness has been shown to increase vagal tone and enhance emotional regulation. Guided imagery and progressive muscle relaxation are additional techniques that can stimulate the vagus nerve and promote a state of calm.

How do you manually stimulate the vagus nerve?

Stimulating the vagus nerve through massage can be an effective way to promote relaxation and enhance vagal tone. There are specific areas of the body where massaging can influence vagus nerve activity:

Neck and Throat Area

Neck Musculature:

• Massaging the muscles along the sides of the neck can stimulate the vagus nerve. Focus on the sternocleidomastoid and trapezius muscles.
• Light to moderate pressure can activate the parasympathetic response, promoting relaxation and stress reduction.¹²

Ears

Acupressure:

• The vagus nerve can be stimulated by massaging certain points on the outer ear.
• Specific outer ear points, such as the tragus and the cymba conchae, are believed to be connected to the vagus nerve and can be massaged to promote vagal tone.¹³

Feet

Reflexology:

• Reflexology involves applying pressure to specific points on the feet that correspond to different organs and systems in the body.
• Massaging areas associated with the vagus nerve, particularly those linked to the throat and diaphragm, can help stimulate vagal activity.¹²

Techniques for Vagus Nerve Massage

1. Gentle Pressure:
   • When massaging these areas, use gentle, circular motions with moderate pressure. The goal is to stimulate without causing discomfort or pain.
2. Breathing:
   • Combine massage with deep and slow breathing exercises to enhance the parasympathetic response and further stimulate the vagus nerve.
3. Consistency:
   • Regularly practicing these massage techniques can help maintain and improve vagal tone, which, over time, will contribute to overall health and well-being.

What happens when you stimulate the vagus nerve?

Physical and Mental Health Benefits

When you stimulate the vagus nerve, several physiological and neurological processes are activated, leading to a range of therapeutic effects. Vagus nerve stimulation (VNS) has been shown to influence neurotransmitter levels, enhance brain plasticity, reduce inflammation, and improve mood and cognitive functions.

Modulation of Neurotransmitters

One of the primary effects of VNS is the modulation of neurotransmitter release. VNS can increase the levels of norepinephrine and acetylcholine in the brain, which are crucial for learning and memory.14 This modulation helps improve cognitive functions and can be particularly beneficial in conditions such as treatment-resistant depression and epilepsy.

Reduction of Inflammation

The anti-inflammatory effects of VNS are another significant benefit. VNS can reduce levels of pro-inflammatory cytokines, which are substances secreted by immune cells that promote inflammation. By lowering these cytokines, VNS creates a more favorable environment for neural growth and adaptation, supporting overall brain health.¹⁵

Improvement in Mood and Cognitive Function

Clinical studies have shown that VNS can lead to significant improvements in mood and cognitive function. These improvements are likely due to the combined effects of neurotransmitter modulation, enhanced neuroplasticity, and reduced inflammation.

Impact on the Autonomic Nervous System

VNS also influences the autonomic nervous system by promoting the parasympathetic response, which counteracts the stress-induced sympathetic “fight or flight” response. This shift can lead to lower heart rate, reduced blood pressure, and improved digestion, contributing to a state of calm and relaxation.⁵

Role of the Vagus Nerve in Neuroplasticity

The vagus nerve, being the longest cranial nerve in the body, plays a critical role in modulating neuroplasticity. The vagus nerve influences various brain regions, including the prefrontal cortex, hippocampus, and amygdala, which are crucial for cognitive functions and emotional regulation.¹⁶ The connection between the vagus nerve and these brain regions underlines its potential impact on neuroplasticity.

Mechanisms of Vagus Nerve Stimulation (VNS) and Neuroplasticity

Vagus nerve stimulation (VNS) has been shown to enhance neuroplasticity through several mechanisms:

1. Modulation of Neurotransmitters: VNS can increase the levels of neurotransmitters such as norepinephrine and acetylcholine, which are known to facilitate synaptic plasticity and learning processes.¹⁴
2. Reduction of Inflammation: The anti-inflammatory effects of VNS can reduce neuroinflammation, which is detrimental to neuroplasticity. By lowering levels of inflammation, VNS supports a more favorable environment for brain growth and healing.¹⁵
3. Promotion of Brain-Derived Neurotrophic Factor (BDNF): VNS has been shown to increase the expression of BDNF, a protein that supports the survival of existing neurons and promotes the growth of new neurons and synapses.¹⁷ BDNF is a critical factor in neuroplasticity and cognitive function.

Clinical Applications

Vagus nerve stimulator devices, including surgically implanted stimulators, send electrical impulses to the vagus nerve, helping manage these conditions.⁴ This therapy is also being explored for its potential to treat Alzheimer’s disease, cluster headaches, and inflammatory bowel diseases. Clinical studies have shown that VNS can treat epilepsy by reducing the frequency and severity of seizures in patients with irregular electrical activity in the brain and also improve mood in individuals with depression.

Embracing Vagus Nerve Exercises for Neuroplasticity and Well-Being

Incorporating these vagus nerve exercises into your daily routine can significantly enhance your mental and physical health, improve heart rate variability, promote relaxation, and increase your body’s resilience to stress. By maintaining optimal vagal tone, you can support your brain’s ability to reorganize itself, form new neural connections, and adapt to changes, which is vital for learning, memory, and recovery from chronic conditions. By understanding and leveraging the connection between the vagus nerve and neuroplasticity, you can support your brain’s ability to re-wire itself and foster overall well-being.

At re-origin, we help you heal your nervous system and decrease symptoms of chronic illness using  various science-backed techniques that include vagus nerve activation, nervous system regulation, and self-directed brain retraining. Learn more about the re-origin program here.

FAQ

What Vitamin Helps Cure the Vagus Nerve?

While no specific vitamin can “cure” the vagus nerve, maintaining adequate levels of vitamins B12 and D is essential for full vagus nerve activity and health.¹⁸ These vitamins support the nervous system and overall well-being. Vitamin B12 is crucial for nerve function and myelination, while vitamin D has anti-inflammatory properties and supports immune function. Ensuring a balanced diet and considering supplements, if necessary, can help maintain optimal vagal function.

Can a Damaged Vagus Nerve Repair Itself?

The ability of the vagus nerve to repair itself depends on the extent and nature of the damage. Like other peripheral nerves, the vagus nerve has some capacity for regeneration and repair, but this process can be slow and incomplete.

Factors Influencing Vagus Nerve Repair

1. Extent of Damage: Minor injuries to the vagus nerve may heal over time with proper medical care and supportive therapies. Severe damage, such as that caused by traumatic injury or surgical complications, may result in permanent loss of function.
2. Type of Injury: Compression injuries or those resulting from inflammation might recover better compared to complete transections or severe degenerative conditions.
3. Regenerative Capacity: The peripheral nervous system, which includes the vagus nerve, has a greater capacity for regeneration compared to the central nervous system. Schwann cells, which form the myelin sheath around peripheral nerves, play a crucial role in nerve regeneration by providing growth factors and a supportive environment for nerve fiber regrowth.¹⁹