Exercises supported by scientific evidence for alleviating anxiety through stimulation of the vagus nerve
The vagus nerve, often referred to as the "wanderer nerve" or the "main communication cable" for the parasympathetic nervous system, plays a significant role in mental health and anxiety relief. This long nerve, running from the brain down to the gut, is the body's primary conduit for the rest-and-digest response, helping to lower heart rate, reduce cortisol levels, and improve emotional regulation.
Incorporating various exercises to stimulate the vagus nerve can support resilience to stress and anxiety. Here are some effective practices:
Deep Breathing and the 4-7-8 Technique
Slow, deep breaths activate the vagus nerve and parasympathetic response. The 4-7-8 breathing method consists of inhaling for 4 seconds, holding for 7 seconds, and exhaling slowly for 8 seconds. This slows the heart rate and induces relaxation, helping to reduce anxiety.
Alternate Nostril Breathing (Nadi Shodhana)
Breathing through one nostril at a time in a rhythmic pattern balances autonomic nervous system activity and stimulates the vagus nerve.
Vocal Vibration Techniques
Humming, chanting, or gargling stimulate the muscles of the throat innervated by the vagus nerve. These vocal vibrations provide quick anxiety relief and help regulate the nervous system.
Cold Exposure
Splashing cold water on the face, sipping cold water, or applying a cold pack to the neck/chest area can stimulate vagal activity through the auricular and cervical branches of the nerve, which supports calming effects.
Progressive Muscle Relaxation and Meditation
Guided vagus nerve meditation involving slow breathing and progressive relaxation reduces bodily tension and stress, enhancing vagal tone and emotional balance.
Massage Techniques
Though generally administered by professionals, carotid sinus massage in medical settings can stimulate the vagus nerve to reduce elevated heart rate and anxiety.
Yin Yoga and Side Eye Movement
Yin yoga, a slower style where you hold each pose for three to five minutes, helps activate the parasympathetic nervous system, with twists and forward folds being especially effective for vagus nerve stimulation. The side eye movement can help reset the vagus nerve and activate the parasympathetic nervous system in stressful situations.
Controlled Laughter and Moderate Exercise
Controlled laughter creates the kind of rhythmic breathing and diaphragmatic movement that stimulates the parasympathetic nervous system. Moderate exercise stimulates the vagus nerve, helping activate the parasympathetic nervous system and improve overall mental health.
Safe place guided meditation can help reduce cortisol (stress hormone) and inflammatory markers in the body. If the vagus nerve is not functioning optimally, one may experience frequent or lingering anxiety responses even after stressful events have passed, a condition referred to as low vagal tone. Signs of low vagal tone include constantly feeling on edge or scanning for potential problems, difficulty staying focused on the present moment, mind automatically jumping to worst-case scenarios, feeling disconnected from your body or emotionally numb, trouble falling or staying asleep, still feeling wired or tense long after a stressful situation has ended, and persistent tiredness that rest doesn't seem to help.
Building a sustainable vagus nerve stimulation practice doesn't require mastering all techniques; start by choosing two or three that resonate with you and fit easily into your daily routine. Vagal tone is not set in stone and can be improved with vagus nerve stimulation.
With regular practice, deep breathing exercises like the 4-7-8 technique and alternate nostril breathing (Nadi Shodhana) can stimulate the vagus nerve, directly influencing mental health and anxiety relief. Furthermore, incorporating fitness-and-exercise routines that involve controlled laughter and moderate exercise can also effectively stimulate the vagus nerve, improving overall health-and-wellness and emotional regulation.
