I often mention the Vagus Nerve during sessions, but what is it and why does it get a mention?

The vagus nerve is the 10th cranial nerve and one of the most important nerves in the body. It plays a key role in the autonomic nervous system, particularly the parasympathetic branch, which helps regulate rest, digestion, and relaxation. It controls or influences a wide range of bodily functions.

The main functions of the Vagus Nerve are:

1. Autonomic Control (Parasympathetic):

Slows heart rate

Stimulates digestion

Promotes rest and calmness

Regulates respiratory rate

2. Motor Functions:

Controls muscles in the voice box (larynx), throat (pharynx), and soft palate

Essential for speech and swallowing.

3. Sensory Functions:

Sends sensory information from ear canal and parts of the outer ear.

4. Reflex Actions:

Plays a key role in reflexes like coughing, sneezing, and vomiting.

 

How the Vagus Nerve Affects Mental Health?

The vagus nerve plays a big role in emotional regulation, stress response, and overall mental well-being.

1. Reduces stress and anxiety: A well-functioning vagus nerve helps calm the body after a stress response by lowering heart rate and promoting relaxation.

2. Boosts mood: It influences the release of neurotransmitters like serotonin and GABA, which are associated with happiness and calmness.

3. Supports emotional resilience: Higher vagal tone (a measure of vagus nerve activity) is linked to better emotional regulation, empathy, and social connection.

4. Influences inflammation: The vagus nerve helps control inflammation. Chronic inflammation is linked to conditions like depression and anxiety.

 

So, how can we stimulate the Vagus Nerve?

Stimulating the vagus nerve can enhance its tone and positively impact your mental health. Here are evidence-based methods:

Breathing Techniques:

Slow, deep breathing, especially diaphragmatic (belly) breathing.

Try breathing in for 4 seconds, out for 6–8 seconds. Exhaling longer than inhaling stimulates the vagus nerve.

Cold Exposure:

Splashing cold water on your face or taking a cold shower can activate the vagus nerve.

Humming, Chanting, or Singing -These engage the muscles around the vocal cords, stimulating the vagus nerve.

Gargling -A simple daily gargle with water can activate vagus-innervated muscles.

Meditation and Mindfulness -

Especially loving-kindness meditation and yoga nidra, which both activate the parasympathetic system.

Yoga and Tai Chi -

These practices combine movement, breath, and mindfulness—all of which help regulate vagal activity.

Probiotics and Gut Health -

The vagus nerve is a key communication line between your gut and brain. A healthy gut microbiome can promote vagus nerve function.

Social Connection -Positive social interactions stimulate the vagus nerve and increase vagal tone.

Below are a few suggestions for how to incorporate vagus nerve exercises into your routine.

🌅 Morning (5–10 mins)

1. Deep Belly Breathing – 2–3 minutes.

2. Cold Face Splash or Shower – 1–2 minutes.

3. Humming or Chanting – 1–2 minutes

☀️ Afternoon (5 mins)

4. Loving-Kindness Meditation – 5 minutes.

5. Head tilt/ eye movements exercise - 2 minutes.

🌙 Evening (5 mins)

6. Gentle Yoga or Stretching – 3–5 minutes

7. Gargling or Singing – Optional, 1–2 minutes

 

📆 Bonus Weekly Habits

Social Connection

Probiotic-Rich Foods

Gratitude Journaling

 

I hope you find some of this information helpful.

Happy practicing 🙏