Twelve proven exercises to alleviate anxiety by stimulating the vagus nerve based on scientific research
Managing Anxiety through Vagus Nerve Stimulation
The vagus nerve, often referred to as the "wanderer nerve" or the "body's internal communication highway," plays a significant role in maintaining mental health. This lengthy nerve, the longest in the human body, connects to various parts of the body, including the brain, cranial nerves that control eye movement, and organs such as the heart and gut [1].
One of the key functions of the vagus nerve is to help regulate the parasympathetic nervous system, which is crucial for maintaining a calm and relaxed state. Low vagal tone, a condition where the nervous system struggles to return to a calm state after stress, can contribute to anxiety [1].
Fortunately, there are several effective techniques to stimulate the vagus nerve and manage anxiety symptoms. Slow, deep breathing with extended exhales, a common relaxation method, is one such technique. Other methods include humming, chanting, or singing, gargling vigorously, and performing rhythmic physical movements such as walking or swaying [1].
Grounding exercises using the five senses can also be beneficial. These exercises, which involve focusing on physical sensations, can help shift the body away from anxiety's fight-or-flight state [1].
In addition to these behavioral approaches, non-invasive electrical stimulation methods have shown promise. Transcutaneous auricular vagus nerve stimulation (taVNS) and transcutaneous cervical vagus nerve stimulation (tcVNS) have demonstrated benefits in reducing anxiety and stress markers [2][3].
Physical activity is another way to stimulate the vagus nerve. Aiming to meet or exceed the CDC's physical activity guidelines – 150 minutes of moderate cardio or 75 minutes of vigorous cardio per week, plus two strength training sessions – can help activate the parasympathetic nervous system [1].
Poses that involve gentle twisting of the spine or forward folding, held for several minutes while breathing deeply, are particularly effective for vagus nerve stimulation [1].
Controlled laughter is another method that stimulates the parasympathetic nervous system. This natural form of rhythmic breathing and diaphragmatic movement can help the body tap into a calming effect [1].
Yin yoga, a slower style where you hold each pose for three to five minutes, is especially effective for vagus nerve stimulation. Safe place guided meditation, which focuses on an internal safe place and engaging the vagus nerve, can help reduce cortisol and inflammatory markers in the body [1].
To do the side eye movement, hold your gaze to the right for five seconds, then to the left for five seconds, and repeat as needed. This technique is best for immediate anxiety relief and daily mood support, but avoid if you have an ear infection or other ear-related medical conditions [1].
Vagus nerve massage, performed by gently massaging the hollow in the upper part of the ear (called the cymba concha) for about one minute, has been found to offer full-body relaxation effects, specifically targeting the parasympathetic nervous system [2].
Overall, combining slow, mindful breathing, sensory grounding, gentle movement, and where applicable, non-invasive electrical stimulation, are effective, evidence-supported techniques for vagus nerve stimulation to help manage anxiety symptoms [1][2][3][4]. However, always consult a doctor before starting any new exercise program, including yoga, and listen to your body to avoid forcing any poses.
Engaging in practices that stimulate the vagus nerve, such as slow, deep breathing, humming, chanting, singing, gargling vigorously, rhythmic physical movements, grounding exercises, and even controlled laughter, can aid in managing anxiety symptoms. Additionally, non-invasive electrical stimulation methods like transcutaneous auricular vagus nerve stimulation (taVNS) and transcutaneous cervical vagus nerve stimulation (tcVNS) have demonstrated benefits in reducing anxiety and stress markers, while physical activities meeting or exceeding the CDC's guidelines can also help activate the parasympathetic nervous system, thus helping manage anxiety.
