Polyvagal Part 3: How to Stimulate the Vagus Nerve & All Its Usefulness
Welcome back to part three of our Polyvagal series! In part one, we talked about the tenets of Polyvagal Theory, vagal states, and the founders of the theory. In part two, we talked about the vagal brake and vagal tone. Together, we investigated what the vagal brake is (our regulator in our nervous system that shifts us between states), what vagal tone means (our ability to shift when needed), and why we should care (because high vagal tone is associated with lots of good benefits, like decreased illness and increased emotional regulation).
Today, we’re bringing it all together to talk about how to stimulate the vagus nerve, and why you’d want to do this in the first place.
A reflection question for you today: when you feel dysregulated - out of sorts, dissociative, anxious, depressed - what are your go-to skills that help move you back to that calm, collected, regulated state?
Chances are, you may name some things we usually associate with relaxation: watching TV, listening to music, taking a shower. But did you name some other favorite regulatory activities, like getting in nature? How about connecting with friends? Did gentle, joyful movement make your list?
Regardless of what you picked, if you are able to regulate yourself (and all humans can!), you’ve found something that stimulates your vagus nerve and navigates you back to that rest-and-digest state. Good job!
Did you struggle to think of regulatory activities? No problem; we’ve got you covered! Read on to discover some common ways to stimulate your vagus nerve, and why you should care at all.
Stimulating the Vagus Nerve
What do we mean by “stimulating the vagus nerve”? Well, remember in part two when we talked about the Vagal Brake? “Stimulating the vagus nerve” is pushing on your brake - helping your system exit the fight-or-flight state. To do this, you can try several things, such as:
Deep Breathing Exercises
Deep breathing stimulates the vagus nerve by increasing oxygen intake and activating the parasympathetic nervous system, which slows the heart rate and promotes relaxation. Try some of these breathing exercises yourself:
Diaphragmatic Breathing: Inhale deeply through your nose, allowing your diaphragm to expand fully, and exhale slowly through your mouth. Tune in to the sensation of your belly rising and falling, and the breath fulling making its way to the bottom of your diaphragm, back out of your throat.
Box Breathing: Inhale for four counts, hold for four counts, exhale for four counts, and hold for four counts. This rhythmic breathing helps balance the autonomic nervous system and reduce stress.
4-7-8 Breathing: Inhale for four seconds, hold for seven seconds, and exhale for eight seconds. Scientifically, our heart rate slows anytime we exhale longer than we inhale, so this is a great exercise to keep with you. Feel free to drop the hold if it doesn’t feel right to you.
Pursed Lip Breathing: Inhale through your nose and exhale slowly through pursed lips, as if blowing out a candle. This technique helps slow your breathing rate and stimulate the vagus nerve for relaxation.
Getting in Nature
Getting in nature stimulates the vagus nerve by reducing cortisol levels and promoting a state of relaxation through sensory engagement with natural surroundings. The combination of physical activity and exposure to natural elements enhances parasympathetic activity, fostering a sense of calm and well-being. You can try:
Forest Bathing (Shinrin-Yoku): Spend time walking slowly through a forest, paying attention to the sights, sounds, and smells. Immersing yourself in nature can lower cortisol levels and sunshine helps stimulate serotonin creation, plus this is a wonderful exercise in mindfulness.
Gardening: Spend time tending to plants and soil in a garden. The physical activity and connection with nature can enhance parasympathetic activity and reduce anxiety. Gardening is a big factor in the longevity of folks living in Blue Zones, too!
Beach Walks: Walk along the shoreline, listening to the waves and feeling the sand under your feet. The sensory experience of being by the water can stimulate the vagus nerve and create a sense of calm.
Birdwatching: Observe birds in their natural habitat, using binoculars if necessary. Do this with friends to combine getting in nature with a social aspect - win-win!
Visualization Techniques
Visualization techniques are a wonderful resource as there are tons of free, guided
exercises on places like YouTube. This is also a great resource if you’re in public and needing to regulate - nobody can tell you’re doing it! Try:
Guided Imagery: Close your eyes and listen to a guided imagery recording that takes you through a peaceful scene, such as a beach or forest. Your body can recall vagal landscapes - places that make you feel more regulated or even more active.
Body Scan Visualization: Imagine a warm light moving slowly through each part of your body, relaxing each area as it passes. This technique helps release tension and is an excellent way to check in with yourself.
Safe Place Visualization: Visualize a place where you feel completely safe and comfortable, engaging all your senses in the imagery. Creating a mental sanctuary can activate the parasympathetic nervous system and reduce stress.
Healing Light Visualization: Picture a healing light entering your body with each inhale, soothing and calming you. This focused imagery can enhance vagal tone and promote a sense of well-being.
Connecting with Others (Co-regulation)
Social engagement, such as eye contact and physical touch, enhance vagal tone and promote relaxation and emotional well-being. Co-regulation is the term we use to describe when folks become regulated together - our nervous systems talk to each other, so when one of us regulates, it’s easier for the other! Consider:
Hugging: Engage in a long, heartfelt hug with a loved one. Physical touch releases oxytocin on top of stimulating your vagus nerve.
Laughter: Spend time with friends or family, sharing jokes and laughter. Genuine laughter boosts vagal tone and reduces stress.
Active Listening: Engage in deep, meaningful conversations where you listen attentively and empathetically. Feeling heard and understood stimulates the vagus nerve and fosters emotional well-being.
Singing Together: Join a choir or sing with friends and family. Singing in unison promotes social bonding and stimulates the vagus nerve through vocal vibrations.
Quick Fixes
These likely aren’t your go-to when you think of a relaxing activity, but they do indeed
stimulate the vagus nerve! Consider trying:
Cold Exposure: Splash your face with cold water or take a cold shower. The sudden temperature change activates the vagus nerve and can quickly reduce stress.
Humming: Hum a favorite tune or the sound "Om" for a few minutes. The vibrations from humming stimulate the vagus nerve and promote a calming effect.
Gargling: Gargle with water for 30 seconds to a minute. This simple action activates the vagus nerve and can help reduce stress levels.
Vagus Nerve Massage: Gently massage the area behind your ears and down your neck. This physical stimulation can activate the vagus nerve and promote relaxation.
Deep Yawning: Intentionally induce deep yawns several times in a row. Yawning activates the vagus nerve and can help shift the body into a relaxed state.
Ice Pack or Ice Roller on the Chest: Application of cold to the middle of the chest can activate the vagus nerve. Cold exposure stimulates the parasympathetic nervous system, promoting a calming effect.
Tapping the Middle of the Chest while Breathing: Gently tapping the sternum area can stimulate the vagus nerve. Combining tapping with deep, rhythmic breathing can further enhance relaxation. Swaying the body if it feels comfortable can add to the soothing effect, promoting a sense of safety and grounding.
Using a TENS Unit with Vagus Nerve Stimulation for the Ear: Transcutaneous Electrical Nerve Stimulation (TENS) units can be used to stimulate the auricular branch of the vagus nerve. Applying TENS to the tragus or cymba conchae (specific parts of the ear) can activate the parasympathetic response, aiding in stress reduction and emotional regulation. You can find a unit here and accessories here.
So, Why Do I Care?
So, we provided a list of regulating exercises that activates your vagal brake - what’s the big deal? Well …
Stimulating the vagus nerve is crucial for our physical and emotional well-being because it plays a key role in regulating the parasympathetic nervous system, which helps manage our body's stress response and promotes relaxation. By enhancing vagal tone, activities that stimulate the vagus nerve can reduce heart rate, lower blood pressure, and improve digestion, leading to a more balanced and resilient physiological state. Emotionally, effective vagus nerve stimulation can help alleviate anxiety and stress, fostering a sense of calm and improving overall mental health.
On the other hand, chronic dysregulation of the vagus nerve can lead to a host of negative side effects, including persistent anxiety, depression, and heightened stress responses. This dysregulation can impair the body's ability to manage stress, resulting in physical symptoms such as high blood pressure, gastrointestinal issues, and a weakened immune system. Over time, these effects can contribute to a deteriorating quality of life, making it difficult to maintain emotional stability and overall health.
Thank you for joining us in our three part Polyvagal series! In our three part series, we discussed the foundations of the theory, what vagal tone and vagal brake do for you, and how to increase your vagal tone through regulatory activities.
If you want more holistic help, look no further than Rise and Thrive Counseling. Our holistic counselors can help address all areas of life. Reach out today to learn more. We look forward to hearing from you!
