Calming the Body with Vagus Nerve Stimulation  

Calming the Body with Vagus Nerve Stimulation  

By Erika Lundgren, Functional Medicine  Nutritionist  

Communication is key to any relationship,  however, the one between our Vagus Nerve  (VN) and our organs as part of the  parasympathetic nervous system (PNS) is vital  to our life. From swallowing to regulating  critical bodily functions, such as digestion and  heart rhythm, to sending signals back and  forth from the brain to our internal organs; the  

VN when functioning optimally is a communication superstar. But, what happens when our  sympathetic nervous system is “bogarting” the internal conversation due to our chronic  stressful state? The VN becomes more inhibited and feelings of calm become a “mute” point  because our “fight or flight” response is leading the conversation.  

Luckily for us there are calming, balancing practices that can help stimulate or “tone” our VN to  soothe the stress response when those feelings arise and help bring the body back to balance. 

1. Tap your stress away! Emotional Freedom Technique (EFT) – There are many videos online  demonstrating this technique consisting of using your fingers to tap on acupressure-based  meridian areas. 
2. Create joyful noises! The VN is connected to our vocal cords and throat muscles; sing,  hum, gargle and chant your stress away.  
3. Slow, deep belly breathing. Breathe in deeply from your diaphragm, expanding your  stomach outward then exhale long and slow. Try reducing your breaths to 6 per minute  (most of us take 10-14 breaths) to increase relaxation. 
4. Massage. As if you need another reason to get a massage! Reflexology is great here too!  5. Spend time with your tribe who make you belly laugh! Laughter has been shown to  increase your heart-rate variability which increases vagal tone. Win-win! 
5. High quality probiotic. Gut health = Brain health, which makes populating your  microbiome a necessity! Of course, incorporating pre- and probiotic foods, such as  asparagus, fermented veggies or kefir, in your daily intake is important as well.  
6. Omega-3 fatty acids. Critical for brain & mental health with high fish consumption being  associated with “enhanced vagal activity and PNS predominance.” Sources: salmon, chia  seeds, walnuts, flaxseed oil, herring, Atlantic mackerel, cod liver oil 
7. Slow, flowing movements … Joyful movement in the form of exercise is a no-brainer  when it comes to the health benefits (as long as you don’t over do it and perpetuate the  stress response), but practices like Tai chi or yoga are the ticket when it comes to driving  the PNS and calming the nervous system. 
8. Cold exposure. Make you reconsider cold showers? Try turning the knob to cold for 30  seconds at the end of your shower or wash your face with ice-cold water and see how you  feel. 
9. Mindful Meditation. A quick 3-minute time out will help stimulate your vagus nerve, but  why stop there … Create a daily practice of focusing on present moments and improve  your entire being!  

Johnson, R. L., & Wilson, C. G. (2018). A review of vagus nerve stimulation as a therapeutic  intervention. Journal of inflammation research, 11, 203–213. https://doi.org/10.2147/JIR.S163248