Vagus Nerve: A Beginner’s Guide to Function, Stimulation, Location, Benefits, and More
The vagus nerve is getting a lot of attention online these days. As just one of 12 paired cranial nerves, you may wonder what’s so special about it. But if you’ve seen people on social media sharing tips to stimulate or “reset” it to help address stress and sleep better, among other purported health benefits, you’re not alone. On TikTok, #vagusnerve has nearly 172 million views, which has more than doubled since September, suggesting people indeed want to know more. We asked experts and explored the science to find out.
Here’s what you may want to know about the vagus nerve, how to potentially stimulate it, and how it may help your well-being.
The vagus nerve is an important component of the body that’s also called cranial nerve 10 (or cranial nerve X), and is actually paired with the left and right sides of your brain, according to StatPearls. “The vagus nerve is the longest cranial nerve in the body, and it extends from the brain all the way down into various organs in the abdomen,” says Carrie Howard, a licensed professional counselor and certified clinical anxiety treatment provider in Gunter, Texas. As such, the vagus nerve plays a role in swallowing, coughing, breathing, heart rate, and digestion, she says.
Interestingly, though this influential nerve is getting a lot of play on social media, more research is emerging from the scientific community, and companies are investing in vagus nerve stimulation (VNS) devices for its role in stress recovery, as well as treatment for certain medical conditions.
Considering people are talking about stimulating their vagus nerve, it helps to understand exactly why they’re specifically targeting it. “The vagus nerve is an important part of the parasympathetic nervous system, or your ‘rest and digest’ system,” says Howard. The vagus nerve contains parasympathetic nervous system fibers, according to Britannica. Stimulating the nerve “helps trigger your body’s calming response, which helps you exit out of ‘fight or flight’ mode and return to a calm state,” she explains.
In short, if you’re stressed and your fight-or-flight sympathetic nervous system is activated, the idea is that you can stimulate your vagus nerve to help switch to your parasympathetic nervous system to soothe your body and mind.
Caroline Leaf, PhD, a clinical neuroscience and mental health researcher based in Dallas-Fort Worth, Texas, points to the Polyvagal Theory from Stephen Porges, PhD, at the Polyvagal Institute, which holds that “the vagus nerve plays a crucial role in shaping our physiological and behavioral responses to environmental stimuli,” Dr. Leaf explains. In polyvagal theory, the three systems of our ventral vagal complex, the dorsal vagal complex, and our sympathetic sympathetic nervous system, regulate our response to stressful situations, including your perception of threat and safety, Porges says in research. “As humans, we are on a life-long quest to feel safe,” he writes.
More simply, stimulating your vagus nerve can be one tool to capture that sense of safety. Accessing this nerve can be done with a variety of simple practices. (More on those below.) And these practices are usually all you need for stimulation, unless you have a specific medical reason where you might benefit from an assistance device or to receive specifical vagal nerve stimulation from a professional. If the latter is the case, healthcare professionals can use VNS to send electrical signals to your brain, the impulses of which calm irregular electrical activity in the brain, per the Cleveland Clinic. Speak with your doctor to understand if these interventions are right for you.
The vagus nerve is a cranial nerve that starts at the brain, running through the face and neck, upper body, and into the abdomen, notes Britannica. There are several branches of this nerve, including:
If you’re looking for vagus nerve stimulation, there are three main routes you can explore. Here’s a deeper dive on each approach:
Do-it-yourself vagus nerve stimulation involves behaviors, actions, and practices you can easily perform at home, such as splashing cold water on your face, humming, or deep breathing, as well as trying hypnotherapy, meditation, yoga, tai chi, or qigong. This approach is the most accessible, the cheapest (mostly free), and the lowest risk for everyone.
Implantable devices are approved by the U.S. Food and Drug Administration (FDA) as a treatment for conditions like seizures, when necessary, per the Epilepsy Foundation. However, you can also purchase external vagus nerve stimulation devices, which are used on the outside of the body (frequently on the neck, sending a little shock-like sensation down the nerve). These are advertised for balancing your nervous system to reduce stress, improve thinking, and improve sleep, according to Truvaga, one manufacturer of this type of device. Although research evidence is mixed for these nerve stimulation devices. The FDA is currently investigating VNS therapy for the treatment of cluster headaches, post-traumatic stress disorder (PTSD), inflammatory bowel disease, pain, and rheumatoid arthritis, per the Cleveland Clinic.
Certain healthcare practitioners and therapists may offer and help teach you specific nondevice VNS techniques, like slow, deep breathing, with the goal of improving your vagal tone, per research. Vagal tone is a measure of parasympathetic nervous system control over heart rate, according to research, or in other words, how well your vagus nerve is functioning.
While it’s exciting to learn what stimulating the vagus nerve might be able to do, it’s also important to maintain perspective. “We have evidence to support the use of vagus nerve stimulation for depression and epilepsy, but outside of these two, the evidence is limited,” says Jennifer Anders, PsyD, of Yellowpine Therapy in Boulder, Colorado. “Just because there is limited evidence doesn’t mean it’s not helpful, but the science isn’t quite there yet,” she explains.
In addition to general stress relief and calming benefits, here are other potential things stimulation may do:
Approved as a treatment for epilepsy by the FDA, stimulating the vagus nerve via pulses of electrical energy sends signals to the brain to decrease seizures, according to the Epilepsy Foundation. This treatment is indicated for those whose epilepsy does not respond to drug treatment, and is surgically implanted.
Implanted vagus nerve stimulation was FDA-approved in 2005 for treatment-resistant depression, though due to coverage issues, it’s not often used, according to one review. These benefits were seen during studies on people with epilepsy whose mood improved with vagus nerve stimulation. Stimulating the nerve sends signals to the brain that affect mood, notes Mayo Clinic. This may happen by influencing the activity of mood-regulating neurotransmitters like norepinephrine and serotonin, explains Howard.
For someone who has PTSD, it may feel like they’re living in a chronic state of threat. Some preliminary research suggests that using an externally placed vagus nerve stimulator applied via ear electrode may affect certain parts of the brain that help improve emotional regulation in people with PTSD, compared with sham treatment. Another study also found that the treatment could turn down the stress response in people with PTSD, compared with sham treatment, decreasing heart rate and improving blood flow, among other positive changes.
Vagus nerve stimulation at night can help promote relaxation and prepare the body for going to bed, says Dr. Anders. In a randomized controlled trial on an external vagus nerve stimulation device, using it on the ear twice a day for 20 minutes over a one-month period helped 73 percent of people in the vagus nerve group decrease insomnia symptoms, compared with 27 percent of the control group who improved.
Vagus nerve stimulation via DIY techniques, as described above, is generally safe, says Anders. The behaviors you’re doing when at home — humming, singing, deep breathing — are generally without risk. “[Almost] anyone is okay to do these things,” she says.
However, if you are choosing to try an external, aka noninvasive, vagus nerve stimulation device, which are handheld tools you can buy that claim to help reduce stress, improve sleep, and more, it’s important to exercise caution. “Whenever you’re using something external on your body, you should be careful,” says Anders. If you have a heart condition, a vocal cord issue, or are pregnant, you should avoid using these devices, she says.
As always, if in doubt, speak to your doctor about which VNS approach is right for you.
Self-elicited vagus nerve stimulation is generally safe for most people because the actions that trigger this nerve to relax — and thus help calm you down — are generally safe for most people. So, don’t hesitate to hum a tune to yourself, take five deep belly breaths, or laugh out loud to ping your vagus nerve.
That said, if you are pregnant, or have heart or vocal chord concerns, speak to your healthcare provider about the safest ways to support your parasympathetic nervous system and potentially stimulate your vagus nerve.
Vagus nerve stimulation is most effective when done as a regular practice. “The overall intention is to return your body to a state of calm, relaxation, and clarity,” says Anders.
Medical interventions with vagus nerve stimulation are not necessary for the general population. “Vagus nerve stimulation — or VNS — as a medical intervention [using implanted or prescription devices externally] is typically recommended for specific conditions and is usually conducted under the supervision of healthcare professionals,” says Leaf. “There are many lifestyle changes and activities that you can use to calm your vagus nerve that are noninvasive techniques,” she says. (These include dietary changes, among others, per the Cleveland Clinic.)
Many things will stimulate your vagus nerve, which then relaxes it. Some options, according to our experts, include:
Not all of these will be right for everyone, so it’s important to choose what resonates most with you, so you can build and stick to a routine you enjoy.
Stimulating your vagus nerve is a tool you have at your disposal, any time and anywhere, to calm down. “There is benefit to stimulating the vagus nerve during moments of heightened stress and on a regular basis throughout the day,” says Howard. “You can improve your vagal tone — or how well your vagus nerve is functioning — with consistent practice, so don’t just wait until you’re feeling stressed,” she explains.
Practicing these activities occasionally won’t get you to a place of sustainable calm. “Vagus nerve stimulation should be done in the context of consistent choices that help support your nervous system, rather than viewing it as an occasional cure-all practice,” says Howard. She recommends eating a balanced diet, participating in physical activity, and getting good quality sleep.
While the things you do to stimulate your vagus nerve are effective, it’s difficult to set exact expectations. However, here are a few things to consider.
You might be turning to vagus nerve stimulation because you are stressed in the moment, like you’re getting your blood drawn at the doctor’s office or have a sudden, new deadline at work. If you feel your cortisol (aka stress hormone) levels start to rise — your breathing gets shallower, your heart rate increases, your thinking is foggy — you might turn to one of the techniques mentioned above.
Chances are, you have already done many of the things that stimulate your vagus nerve. So, you can expect to feel that way again. If you’re laughing, your mood is probably lifting. If you’re gargling, you may feel that light vibration in the back of your throat. And if you’re taking deep belly breaths, you’ll feel your diaphragm expand and contract.
It’s difficult to say exactly how you will feel after, but you may feel a greater sense of calm or clear-headedness when the anxiety or stress of a situation resides. “Response time will vary from person to person, and the intensity of your anxiety response will fluctuate in different situations as well,” says Howard.
Vagus nerve stimulation can be totally free. It costs you nothing to gargle, laugh, splash cold water on your face, or take five deep breaths.
Noninvasive, handheld devices are available and can cost a few hundred dollars. However, it’s typically not necessary to buy one, and you should consult your doctor before you do.
The Vagus Nerve Reset, by Anna Ferguson
The newly released book by Australian somatic therapist Anna Ferguson is one that’s fully dedicated to the vagus nerve, decoding Polyvagal Theory and offering tools to rebalance your nervous system to change how you think and act to foster emotional resiliency.
If you’re interested in learning how to use self-massage to stimulate your vagus nerve, watch these videos by Seattle-area licensed massage therapist Sukie Baxter, founder of Whole Body Revolution. Start with the one linked here, but you can also view various related videos of other vagus nerve exercises.
DailyOM The Vagus Nerve Miracle
This online course provides seven lessons on how to heal your vagus nerve and use it to manage stress. Learn techniques for healing and exercises to practice for a more balanced nervous system.
American Psychiatric Association
Although the American Psychiatric Association doesn’t include resources on the vagus nerve, it is a go-to resource on mental health conditions, including signs and symptoms, diagnosis, current treatments, and where to get help.
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