Would you like to feel less stressed, feel more relaxed and reduce levels of anxiety?
The vagus nerve is the longest nerve in the human body and is responsible for regulating many bodily functions, including digestion, heart rate, and breathing. However, recent research has also shown that the vagus nerve plays a crucial role in mental health.
The vagus nerve is a part of the parasympathetic nervous system, which is responsible for the “rest and digest” response. This means that when the vagus nerve is activated, it can help to reduce stress and anxiety and promote feelings of relaxation and calmness.
One way that the vagus nerve helps mental health is by regulating the production of neurotransmitters such as serotonin and dopamine. These neurotransmitters are responsible for regulating mood, and imbalances in their production have been linked to depression and anxiety disorders. Studies have shown that activating the vagus nerve can increase the production of these neurotransmitters, which can help to improve mood and reduce symptoms of depression and anxiety.
Using the Vagus Nerve to Regulate Stress
The vagus nerve also plays a role in regulating the body’s stress response. When we experience stress, our bodies activate the sympathetic nervous system, which triggers the “fight or flight” response. Stimulating the vagus nerve can really help calm fight or flight response which is a defence mechanism and the body releases adrenalin and cortisol if you are facing a threat so you can stay and fight or run away (anxiety) and when the threat is over the body returns to balance.
Many people; mainly due to continued stressors in today’s world which are not a threat to our lives and live in fight or flight which is not beneficial to mind or body.
A low vagal tone means the vagus nerve isn’t functioning as it should. This may lead to a heightened stress response which becomes chronic, possibly resulting in depression, anxiety, gut issues and inflammation.
However, when the vagus nerve is activated, it can help to switch off this response and promote feelings of relaxation and calmness. This can be particularly helpful for people who suffer from chronic stress or anxiety disorders, as it can help to reduce the frequency and intensity of their symptoms.
In addition, the vagus nerve has been linked to the regulation of inflammation in the body. Chronic inflammation has been linked to a variety of mental health conditions, including depression, anxiety, and even dementia. Studies have shown that activating the vagus nerve can help to reduce inflammation, which can in turn help to improve mental health.
How to Activate The Vagus Nerve
There are several ways to activate the vagus nerve and promote better mental health. One popular method is through deep breathing exercises: detailed below, which have been shown to stimulate the vagus nerve and promote relaxation.
In conclusion, the vagus nerve plays a critical role in regulating mental health. By activating the vagus nerve, individuals can promote feelings of relaxation and calmness, reduce symptoms of depression and anxiety, and regulate inflammation in the body. With further research, it is likely that new techniques and therapies will be developed to target the vagus nerve specifically, offering new hope to those who suffer from mental health conditions.
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Below is an easy exercise to stimulate your vagus nerve:
- Sit or lay down
- Close your eyes
- Connect the natural journey of the breath as it moves in and out of your body
- Notice as the breath enters the body your chest rises and when it leaves the body the chest falls.
- Note that your mind may still think of other thoughts. It is important not to judge or analyse the thoughts – just notice and anchor yourself back to noticing the rise and fall of your chest
- Notice when you breath in the air travelling through your nose, into your chest and stomach.
- Notice how the breath leaves the body the air is warmer and you may feel it on your upper lip.
- Next connect to your body. Connecting to your body helps you feel more grounded, safe and secure – giving a message to your nervous system that you are safe
- Notice your hands – where they are resting, are they clasped together, notice the backs of your hands, your fingers and your palms
- Notice your feet – your ankles, your toes, if you are wearing shoes what do your toes feel like in your shoes and the soles of your feet.
- Then move to your face – notice your forehead, notice your eyelids, notice your ears, your cheeks, chin and even your tongue.
Now it is time to control your breathing.
- Breathe in for 5 or until your full, hold for 5 and exhale. When you exhale imagine you have a tiny straw in your mouth and breathe through the tiny hole of the imaginary straw; slow and controlled for the count of 8 to 10 or until you are empty. It important to breathe out for longer than you breathe in.
- Repeat 5 times
- Notice then how you feel and scan your body for any tension or sensations or relaxation and calmness. There is no right or wrong. No judging or analysing.
- Try to do daily. The more it becomes a habit and regular practice will deploy your vagus nerve. Repetition is key!
