As for the health of the brain, the vagus nerve cannot always be first. But this powerful nerve serves as an important function: it sends information between your brain and other vital organs and affects many bodily processes – from heart rate to digestion. It is believed that the vagus nerve has to do with the inflammatory response of the body.
Stimulating the vagus nerve is used as a therapy for the treatment of a number of conditions, including epilepsy and cluster headache. While stimulating the vagus nerve is traditionally done using a vagus nerve stimulation device, some Tiktok users promote certain exercises as a way of naturally activating the vagus nerve, claiming that these techniques offer possible benefits for calming.
So, what fins actually offer stimulation of the vagus nerve and are there any ways to encourage the relaxing reactions of the body? We asked an expert to understand.
What is the vagus nerve?
The vagus nerve is the longest skull of the body extending from the brain to the intestine, says Dr. Jana Gordon-Ell, a psychiatrist at Weill Cornell Medicine and Newyork-Presbyterian. It is responsible for sending sensory and motor signals from the brain to other parts of the body and plays an important role in regulating several basic functions – from heart rate to breathing to decrease in inflammation.
The vagus nerve is the main nerve of the parasympathetic nervous system that initiates the reaction of the “rest and absorption” of the body, says Gordon-Elite. The parasympathetic nervous system maintains cardiovascular relaxation and digestion, which occurs during calm periods, she explains.
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What is stimulation of the vagus nerve?
Stimulating the vagus nerve is a therapy that uses a small, often implantable device that sends electrical impulses to the brain to the clinic in Cleveland. The US Food and Drug Administration approved the use of devices to stimulate the vagus nerve to treat various health conditions, including depression, clusters, migraine and epilepsy. It is also sometimes used as part of stroke rehabilitation plans at Mayo Clinic. Experts now believe that stimulation of the vagus nerve can have a wider spectrum of uses, from the treatment of inflammatory bowel disease to rheumatoid arthritis, according to a review of 2022, published in the clinical sciences.
In tiktok, some users even promote exercises to stimulate the vagus nerve as a way to naturally “reset” the nervous system of the body. Proponents of these “exercises” – many of which include practicing a mixture of head and neck movements and massaging the back of the head, neck, sternum or cartilage around the ear – they say they offer possible benefits for relaxation and stress relief. But is this supported by science?
Current research on this topic is limited. A 2020 study, published in scientific reports, found that head and neck massages aimed at the vagus nerve reduced the stress levels of participants and helped them into a state of relaxation. However, the same study concluded that soft shoulder massages provide many similar benefits for relaxation and reduction of stress. In addition, there are probably other factors that can contribute to a feeling of calm after receiving a massage, such as deep breathing, the mentioned study.
And so while it is possibly This exercises of this nature can offer potential soothing benefits: “These techniques probably help us to feel better through different mechanisms, not just through increased parasympathetic nervous activity,” says Gordon-Eli. There may also be risks associated with the attempts of these types of exercises on yourself, she says, which is why it’s always worth talking to your healthcare provider before trying something at home.
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How to promote the reaction of body relaxation
If you are looking to start the relaxation reaction of your body, there are several tried and tested methods that you can take, says Gordon-Ell. “It has been shown that slow, diaphragmatic breathing, exposure to cold water and perhaps tanning (or) chanting improves certain cardiovascular parameters, which are indicators of improved activity of the parasympathetic nervous system, such as the variable of the heart rhythm,” she says. Here’s what you need to know:
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Take a deep air. There is evidence that shows that slow, diaphragmatic breathing can enhance the parasympathetic activity in the body, according to a study published in the drug for sleep. Gordon-Eli recommends practicing breathing technique 4-7-8, which emphasizes long exhalations. To try it, inhale for four seconds, hold your breath for seven seconds and exhale for eight seconds, she says.
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Experience cold water spraying. Some studies suggest that immersing your face in cold water can stimulate the parasympathetic response of the body and help slow down your heart rate, says Gordon-Elite.
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Try to tanniteS As the vagus nerve passes along the voice strings, there is some thought that tannia can stimulate the vagus nerve (and therefore the parasympathetic nervous system), which can offer soothing effects, says Gordon-el.
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Take the time for exercise. From preventing bone loss to reduction of the risk of heart disease, there is no lack of reasons for maintaining a regular exercise routine. Moreover, there is evidence that suggests that your body is experiencing an increase in parasympathetic activity after exercise, according to a study published in the European magazine of applied physiology. As the parasympathetic nervous system initiates the reaction of the body and the absorption of your body, it is possible to experience a feeling of relaxation for several hours after exercise, notes Gordon-Eli.
This article originally appeared in USA Today: How to stimulate the vagus nerve: Potential benefits for relaxation