“You can do things like yoga and deep breathing exercises. Those indirectly stimulate the vagus nerve by stimulating other organs the vagus nerve innervates,” says Howell. “Another interesting one is loud gargling with water or singing, both of which stimulate the vocal cords, which then stimulate the vagus nerve.
Breathing with your diaphragm at a slow pace and rhythm can enhance how much your heart rate accelerates and decelerates with each breath, improving the tone of your vagus nerve. Most people breathe between 12-20 breaths per minute. With this technique, you slow your breathing rate to about 6 breaths per minute.
At present, VNS is an effective adjuvant treatment for epilepsy, depression, and insomnia. Some patients receiving VNS have experienced improved quality of sleep and life, reduced daytime sleepiness, and improved mood.
While sitting on the floor or in a chair, come into a twist. Place your right hand on the outside of your left leg and place your left hand behind you. Gaze over your left shoulder. Lengthen your spine on your inhale, and on the exhale, deepen the twist.
Sleep on the right side
Lying on the back decreases Vagus Nerve activation, but sleeping on the right side shows greater Vagus Nerve stimulation compared to left side sleeping.
The hypothalamus, a peanut-sized structure deep inside the brain, contains groups of nerve cells that act as control centers affecting sleep and arousal.
Your exhale should be long and slow. This is key to stimulating the vagus nerve and reaching a state of relaxation. The vagus nerve is connected to your vocal cords and the muscles at the back of your throat. Singing, humming, chanting and gargling can activate these muscles and stimulate your vagus nerve.
In a vagus nerve massage, moderate pressure is applied to the area between the trapezius and sternocleidomastoid muscles in the neck/shoulder area and at the muscles below the base of the skull, with twisting or stroking motions [1].
The stimulation of vagus nerve significantly enhanced these effects of melatonin. However, a stimulation of vagus nerve alone increased neutrophils infiltration and MDA level. Melatonin significantly increased the activities of catalase, glutathione peroxidase (GPx), superoxide dismutases (SOD).
Researchers have also found that exposure to cold can lower your sympathetic “fight or flight” response and increase parasympathetic activity through the vagus nerve. Slow, deep, rhythmic, diaphragmatic breathing. A prolonged exhale with the use of straw is a great way to achieve this.
Drinking water is also a stimulus to the vagus nerve, and may immediately stop a run of supraventricular tachycardia. Not having enough fluid (what people think of as “dehydration”) is another stimulus for fast heart rates, so some additional fluid is a second reason that water may help, though not instantly.
Dietary tryptophan is metabolized in the gut and may help the astrocytes—cells in the brain and spinal cord—control inflammation, which may improve communication from the gut to the brain via the vagal messenger pathway. These foods include spinach, seeds, nuts, bananas, and poultry.
Reasons this might happen include drinking caffeine or alcohol late in the day, a poor sleep environment, a sleep disorder, or another health condition. When you can't get back to sleep quickly, you won't get enough quality sleep to keep you refreshed and healthy.
Depression, anxiety, and other mental health issues can also cause sleep problems. Whether chronic or acute, these conditions are stressful which means they trigger that same elevated cortisol release that keeps you awake at night. In addition, sleep disturbances are often a symptom of a mood or anxiety disorder.
Nutrients that support the vagus nerve include: Choline (to make acetylcholine, our main neurotransmitter) Vitamin B12. Magnesium.
Something calming and easy that's not vigorous, like taking a walk, is a great way to destress and also help your vagus nerve. People who engage in regular walks see a significant reduction in anxiety and perceived stress, as well as a better overall mood and physical health.
There are two main causes of vagus nerve dysfunction: previous infection or inflammation and physical or psychological stress.
Loud gargling with water or loud singing activates our vocal cords which in turn stimulates the vagus nerve. Foot massage: gentle or firm touch can assist in stimulation the vagus nerve. Cold water face immersion: immerse your forehead eyes and at least 2/3 of both cheeks into cold water.