The Best Ways to Stimulate Your Vagus Nerve

Ever feel like your gut is trying to tell you something? Call it gut instinct. Or maybe you are feeling like a nervous wreck before a presentation followed by a roaring tummy? You know that something in your body's just not quite in sync. You might be surprised to learn that a key player in this could be your vagus nerve.

Most of us are familiar with the vagus nerve these days and some of its roles in the body, but in this four-part blog series, let’s identify the warning signs that your parasympathetic nervous system (rest-and-digest) may be ‘off’.

If you need a quick refresher, in Part 1 I share the definitions and provide you with the map.

In Part 2, we get to the warning signs that something might be wrong with the vagus nerve and in Part 3, we discuss the reasons your vagus nerve needs stimulation (you might be surprised with how much work this cranial nerve does). And here in Part 4, we get to the ‘how’ — how to stimulate the vagus nerve. It’s easier than you think.

Now, let’s get to the ‘how’ to stimulate your vagus nerve.

The Polyvagal Theory: Understanding Your Nervous System's Hierarchy

Dr. Stephen Porges' Polyvagal Theory sheds light on how our nervous system prioritizes safety. When we feel safe and connected, our vagus nerve helps us engage socially. If we perceive danger, we shift into fight-or-flight mode. However, if the perceived threat feels overwhelming, our nervous system can shut down completely.

Understanding these different levels can help us move towards calmer states, which is essential for optimal vagus nerve function.

For most of us, we have experienced stress responses in our bodies and minds. Here’s the hope: How we respond to a stimulus can be changed, when we’re able to feel safe.

Revive and Thrive: Ways to Stimulate Your Vagus Nerve

The good news is there are plenty of ways to nurture your vagus nerve and support a healthy gut-brain connection. Here are some powerful tools:

• Probiotics: These friendly bacteria can help restore balance in your gut microbiome. Choosing a high quality probiotic can be done by consulting with a health professional who best understands your needs.

• Meditation: Taking a few minutes to quiet your mind can do wonders for stress management and vagus nerve health. Incorporate visualization and gratitude in this practice. Set an intention, have a mantra, light a candle, set a routine and worry less about getting it “right” — there is no right for all, only right for you!

• Massage: A relaxing massage can activate the calming branch of your nervous system. Massaging the outer ear can access a branch of the vagus nerve and provides an accessible way to make a connection with the cranial nerve.

• Yoga: Combining physical movement with mindfulness can be a powerful way to promote relaxation and vagus nerve function.

• Deep Breathing: Slow, deep breaths activate your parasympathetic nervous system, sending a calming message to your body.

• Cold Exposure: Taking cold showers or applying cold packs to the face can stimulate the vagus nerve. While the research on its long-term impact on gut health is limited, it may offer additional benefits for relaxation and stress management.

• Chanting, Humming, Laughter, or Singing: Engaging in activities like chanting or singing activates the vagus nerve through vocal cord stimulation. Research suggests that these practices may promote relaxation and potentially improve gut function.

• Acupuncture: This traditional Chinese medicine technique involves inserting thin needles into specific points on the body. Studies suggest that acupuncture may stimulate the vagus nerve and offer benefits for gut health, although further research is needed to understand the precise science behind this.

• Social connection: Engaging with others activates the vagus nerve, helps to lower blood pressure, inhibits stress responses, and reduces inflammation.

• Inspiration: Creative work or play activates the neurons in the reward centre of the brain, like a gift of dopamine. Inspired action is teaching the body and brain to relax, digest, and slow down — the parasympathetic nervous system is working here. Drawing, designing, baking, writing, and dancing. Be creative.

• Getting outside for sunshine and the greenery of nature. Both have a positive influence on vagal tone and the parasympathetic nervous system.

• Nutrition: This is where the power of plants comes in! Omega-3s are anti-inflammatory and when well-balanced with their Omega-6 counterparts are part of a healthy diet and lifestyle. Including other anti-oxidant-rich foods (berries, beans, and greens to name just a few) is key to overall health. Don’t forget to get enough dietary fibre in your diet (>25g for women and 38g for men - but if I were you, I’d go for 40g / 50g for women and men, respectively.

Lastly, heart rate variability (HRV) is a great way to wrap up this list. You can improve your heart rate by looking after yourself holistically.

• Heart Rate Variability: The time intervals between adjacent heartbeats matter and can be affected by things such as appreciation, love, compassion, exercise, good sleep, hydration, sunshine, mindfulness, and eating healthy. It’s a great measure of how we handle stressors and our resilience. You can get a fair idea of your HRV if you have a wearable like the Apple Watch. A wider range, or higher HRV, represents an autonomic nervous system (PNS + SNS) that can compress and expand without breaking.

The Nutrition Connection

As a holistic nutritionist, it only makes sense that I expand on this topic further.

While it’s important to include a variety of plant-bashed foods, it’s also key to reduce a few of the more processed and fat-heavy foods such as animal products, refined carbohydrates.

A plant-based diet rich in fibre and prebiotics is a game-changer for gut health. Fibre feeds the good bacteria in your gut, promoting their growth and positive communication with your vagus nerve.

Getting enough omega-3 fatty acids can also help to lower inflammation and boost communication along the vagal path. Omega-3’s have been shown to increase heart-rate variability directly linked to vagus nerve stimulation.

Reducing intake of high fat and high carbohydrate foods can improve the signaling of the vagus nerve. A well-activated vagus nerve can result in feeling satiated and full after meals.

Either taking probiotics or including fermented foods in the diet alters the gut in a good way, by adding diversity and increasing beneficial microbe species. With good gut bacteria, you’ll get the right kind of metabolites (SCFAs) thereby improving the function of the central nervous system.

Getting enough dietary fibre helps feed those gut microbiota which in turn produce SCFAs and ultimately stimulating the release of hormones that activate the vagus nerve.

Think colourful fruits and vegetables, legumes, and whole grains. These plant-powered foods provide a foundation for a happy gut and a happy you!

Conclusion

The vagus nerve emerges as a powerful modulator of gut health, influencing digestion, gut motility, inflammation, and the gut microbiome. Activating this nerve through various safe and accessible strategies like deep breathing, mind-body practices, and cold exposure holds promise for improving digestion, managing IBS, and fostering a healthy gut environment.

While research in this area is ongoing, incorporating these practices into your daily routine alongside a balanced diet and healthy lifestyle choices can contribute to a well-functioning gut and overall well-being. Remember,consulting with a healthcare professional before implementing any new practices is crucial, especially if you have any underlying health conditions.

The Final Piece: Working With Me to Unlock Your Full Potential

I believe in a personalized holistic approach to nutrition that can help you optimize your gut health and support your vagus nerve function. Through 1-on-1 consultations, we can create a customized nutrition plan that nourishes your body and promotes a healthy gut microbiome.

In addition, as part of my holistic mindset, I am a Certified HeartMath Practitioner and offer Happy Heart sessions (the goal is coherence in your heart) as a tool for stress management and nervous system regulation. Imagine feeling calm, connected, and in control of your health – that's the power of optimizing your vagus nerve function!

Ready to embark on your journey towards a happier, healthier you? Schedule a consultation today and let's get started!

This blog post is intended for informational purposes only and should not be construed as medical advice. Please consult with a healthcare professional before implementing any new practices or making changes to your diet or lifestyle. Please note: This is an inclusive space for all humans regardless of gender identity, sexuality, religion, and race. Terms such as “women” and “men” or “female” and “male” refer to the gender assigned at birth for the purpose of this post.

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