Stimulation of the vagus nerve increases the "rest and digest" functions of the parasympathetic division of the nervous system. This produces a calming effect. It also modulates cytokine production and has an anti-inflammatory effect.
Techniques that stimulate the vagus nerve include:
Cold exposure- Short-term exposure to cold temperatures can help stimulate the vagus nerve and reduce stress. You can try immersing your face in ice water for a few seconds, taking a cold shower, or using a cold plunge tub. Cold exposure can also increase dopamine and adrenaline levels.
Massage- Foot reflexology, neck and shoulder massages, and gentle or firm foot massages can all help stimulate the vagus nerve.
Vocal Cord Activation- Singing, humming, chanting, and gargling can activate the muscles in your throat and vocal cords, which are connected to the vagus nerve. This can increase vagal tone and heart rate variability.
Diaphragmatic Breathing- This slow, deep breathing technique involves inhaling deeply through your diaphragm, which expands your stomach, and then exhaling slowly and long. It can help you relax and stimulate the vagus nerve.
Ear Pulling- Pulling on your ears can stimulate the vagus nerve, along with the facial and trigeminal nerves, which are all located in the external ear canal. This can help with tinnitus and ear pain.
Sex and Orgasm- Sexual intercourse and orgasm physiologically stimulate the vagus nerve.
VNS is effective for epilepsy, depression, headaches, and other forms of pain. Further studies of applications of VNS for treating inflammation, stress, multiple sclerosis, migraines, autoimmune disorders, and dementia are also ongoing.
Comments