Vagus nerve: what it is and 4 ways to stimulate it properly

 The vagus nerve is often described as a "communication superhighway," coursing through our bodies and ferrying data between our external environment and our internal organs, such as the heart, brain, and intestines. This nerve, originating from the brain and trailing down the spine, is responsible for transmitting sensory insights - including our perception of smells, sights, flavors, and sounds. Additionally, it governs involuntary actions such as respiration, heart rhythm, and body temperature control. 

However, the vagus nerve's functions extend beyond these basic operations. It also triggers various reflexes in response to physical stimulation. For instance, it instigates sneezing or tearing when there's discomfort in the nose or eyes, or prompts coughing or vomiting due to irritants in the throat.

Scientific studies have also shed light on a significant "brain-gut connection" facilitated by the vagus nerve. This nerve may play a yet-undetermined role in the emergence of health conditions such as obesity, overweight, and diabetes. 

Thus, it's evident that the vagus nerve is a key player in our overall health, influencing how we consume food, perceive reality, and respond to external stimuli. But, the question remains - how can we optimally stimulate the vagus nerve to maximize its benefits? Here are four simple exercises for effective vagus nerve activation:

1. Deep Breathing

As numerous articles have indicated, controlled breathing is a potent strategy to relax and alleviate stress. Find a tranquil space, sit comfortably, close your eyes, and practice deep breathing - inhale for three to four seconds, hold your breath for as long as possible, then exhale slowly.

2. Chanting

The vagus nerve governs larynx muscles, which enable us to generate sounds, speak, and sing. By using these muscles, we stimulate the vagus nerve, reducing stress (by decelerating the heart rate) and enhancing digestion. This is why chanting mantras (like the famous "Om") during meditation can stimulate the throat muscles and, in turn, the vagus nerve. Even simply humming or singing without words, or just listening to music can stimulate the vagus nerve and mitigate stress effects.

3. Meditation

Meditation provides countless benefits for both the mind and body. One such benefit is the ability to connect with the vagus nerve through conscious breathing and awareness of sensations, resulting in an almost immediate reduction in stress levels.

4. Touch Stimulation

The vagus nerve carries sensory information, particularly touch - an often-underestimated sense essential for stress reduction. By utilizing touch through massage, hugging (even self-hugging), or petting a pet, you can stimulate the vagus nerve, significantly affecting stress perception and tension release.