Stimulating the Vagus Nerve for Wellbeing

By Jade Caswell, MA, LMHC

                  The vagus nerve is the most extensive nerve pathway in the body and is a component of the parasympathetic nervous system. The parasympathetic nervous system is responsible for the 'rest and digest' response in the body and can aid individuals in feeling more grounded and relaxed.  To visualize the extent and size of the vagus nerve, picture the human body: this nerve extends from the brain to the gut. Beginning in the medulla, the vagus nerve then passes down the sides of the throat, connecting with the tongue, heart and digestive organs. When stimulated, the vagus nerve can move the body from a fight or flight response to a rest and digest state. Furthermore, research has shown that stimulating the vagus nerve can prove beneficial in the treatment of PTSD, anxiety and depression. With all these benefits, you may be wondering-- how do I activate my vagus nerve? Read more below to find out!

1. Cold Exposure

Taking a cold shower, holding ice cubes, taking a cold plunge-- These are all examples of different ways to expose the body to cold temperatures that stimulate the vagus nerve.

2. Try Humming

Hum your favorite tune or engage in chanting, doing so causes vibrations that activate the vagus nerve from the throat to the chest. Gargling water in the throat can also activate the muscles in the back of the throat connected to the vagus nerve.

3. Massaging the inner ear

Use your fingers or thumbs to gently massage the tragus and outer ear cartilage in small circles. Performing this motion activates the auricular branch of the vagus nerve, which runs near to the surface of the outer ear.

With regular practice and consistency, these techniques can promote relaxation, reduce inflammation in the body, lower blood pressure and help us cope with stress!

Interested in more somatic exercises?

Reach out to our office today at 813-335-9794. Our trained therapists look forward to speaking with you!