What is the vagus nerve?
The vagus nerve is the longest and most complex of the 12 cranial nerves. It originates in the brainstem and connects to many important organs including the heart, lungs, liver, and digestive tract. This nerve plays a key role in controlling several body functions including:
- Heart rate
- Breathing
- Digestion
- Immune system function
The vagus nerve also helps regulate the relaxation response and balances sympathetic (“fight or flight”) and parasympathetic (“rest and digest”) activity. When you’re stressed, anxious or angry, your sympathetic nervous system activity increases, signaling your body to go into “fight or flight” mode. The vagus nerve helps trigger the opposite – the “rest and digest” parasympathetic nervous system activity to calm you down.
Why is the vagus nerve important?
The vagus nerve plays an important role in your overall health and wellbeing. Here’s why it’s so important:
- Regulates heart rate and blood circulation – The vagus nerve controls heart rate via thick nerve fibers that carry signals to the heart’s pacemaker which affect heart rhythm. It can increase or decrease blood circulation as needed.
- Controls digestion – When you eat, signals travel via the vagus nerve to your stomach and intestines. This increases digestive juices and gut contractions to move food along.
- Regulates immune response – The vagus nerve is linked to immune cells. It delivers information about pathogens in your gut to your brain so your body can fight infection.
- Affects mood – As the vagus nerve connects to many regions of the brain including the amygdala and hippocampus, it can influence mood regulation and plays a role in anxiety, depression and seizures.
- Controls inflammation – Vagus nerve stimulation appears to inhibit release of cytokines which can cause inflammation and symptoms like fever or pain.
When the vagus nerve is not working properly, it can contribute to an array of health issues. Understanding how to maintain a healthy vagus nerve is important for overall wellbeing.
Signs of an imbalanced vagus nerve
If your vagus nerve is overstimulated or understimulated, you may experience a variety of symptoms including:
- Rapid heart rate
- Heart palpitations
- Digestive issues like bloating, constipation, acid reflux
- Poor blood circulation
- Fainting or dizziness
- Chronic inflammation
- High blood pressure
- Mood disorders like depression or anxiety
You may also be more prone to inflammatory conditions like autoimmune disease, chronic fatigue syndrome or fibromyalgia when the vagus nerve is not functioning optimally.
What causes vagus nerve dysfunction?
There are several factors that can contribute to an underactive or overactive vagus nerve, including:
– Injury or trauma to the vagus nerve from surgery, accident, or other damage
– Autoimmune disorders
– High levels of chronic stress
– Degenerative brain diseases like Alzheimer’s or Parkinson’s
– Poor diet high in inflammatory foods
– Obesity
– Diabetes
– Certain medications, like antibiotics or antidepressants
How to calm an overstimulated vagus nerve
If you experience symptoms of an overstimulated vagus nerve like dizziness, fainting, digestive issues or rapid heartbeat, here are some ways to help calm it down:
Practice relaxation techniques
The vagus nerve is linked to controlling your parasympathetic “rest and digest” nervous system. When you are stressed or anxious, it becomes overstimulated. Relaxation techniques that engage the parasympathetic response can help calm it back down, including:
– Deep breathing – Taking slow, controlled deep breaths signals your brain to relax through vagus nerve pathways.
– Guided imagery – Visualizing soothing scenes engages memory pathways that activate vagal parasympathetic stimulation.
– Meditation – Quieting your mind through regular meditation practice helps lower stress hormones linked to sympathetic overstimulation.
– Yoga – Gentle yoga postures to relax muscles can stimulate the vagus nerve.
Stay hydrated
Dehydration causes blood volume to drop, which your vagus nerve senses as a need for your heart rate to speed up. Drinking enough water helps maintain blood pressure and circulation regulated via the vagus nerve.
Manage chronic stress
Your vagus nerve can become overstimulated when high stress is chronic. Find healthy ways to manage life and emotional stress through counseling, exercise, social connection, or taking breaks. This helps rebalance parasympathetic activity.
Stimulate the vagus nerve
Certain physical therapies can provide mild electrical stimulation to the vagus nerve which may help regulate various functions it controls. These include:
– Vagus nerve stimulation (VNS) devices
– Transcutaneous VNS (non-invasive nerve stimulators)
– Acupuncture that targets vagus nerve branches
– Chirp wheel exercise applying pressure to the chest
– Massaging the carotid sinus reflex points on the neck
– Singing, gargling, humming
Consider medications if necessary
Your doctor may prescribe certain medications to help control rapid heart rate or strong digestive symptoms if they become severe, such as:
– Beta-blockers to slow heart rate
– Antispasmodic drugs to reduce intestinal cramping
– Anti-nausea medication
However, always discuss medication options with your doctor first. Natural ways to calm the vagus nerve should be explored before prescription drugs.
How to stimulate an underactive vagus nerve
If you have symptoms of an underactive vagus nerve like depression, inflammation, poor circulation or high blood pressure, here are tips to help stimulate it:
Exercise regularly
Physical activity stimulates vagus nerve activity and parasympathetic tone. Aerobic exercise helps signal the brain to turn down sympathetic “fight or flight” signaling. Strength training also activates vagus nerve pathways.
Follow an anti-inflammatory diet
A diet high in refined carbs, sugar and unhealthy fats promotes inflammation while fruits, vegetables, whole grains and omega-3s help reduce it. Eating more anti-inflammatory foods assists healthy vagus nerve function.
Practice deep breathing
As mentioned, diaphragmatic breathing techniques that allow you to breathe deeply into your abdomen increase vagus nerve stimulation and relaxation.
Stay socially connected
Positive social interaction is linked to increased activity in vagus nerve pathways connected to mood and stress regulation. Make regular time for socializing.
Increase omega-3 intake
Omega-3 fatty acids found in fish, walnuts and flax help support healthy inflammatory response which is governed by the vagus nerve. Up your omega-3s to promote nerve function.
Try vagus nerve stimulation therapy
There are minimally invasive devices that provide electrical stimulation to the vagus nerve through gentle zaps, activating its pathways. Studies show VNS therapy benefits treatment resistant-depression.
Optimize gut health
The vagus nerve is linked to your digestive tract. When gut microbiome balance is compromised, it can affect vagus nerve signaling. Take probiotics and eat prebiotic fiber to improve gut health.
When to see a doctor
You can try the lifestyle measures above to help calm or stimulate an irritated vagus nerve. However, if symptoms like fainting, digestive problems, chest pain, high blood pressure or mood changes become severe or debilitating, it’s important to see your doctor.
They can check for underlying conditions that may be causing vagus nerve dysfunction, such as:
- Cardiac problems
- Gastrointestinal disorders
- Nerve damage
- Virus infections like Epstein-Barr
- Brain disorders
- Vitamin or mineral deficiencies
Based on evaluation of your health history and symptoms, your doctor may recommend additional tests to determine if the vagus nerve is being compressed or irritated by another condition. These might include:
- Heart rate monitors
- Ultrasound
- MRI
- CT scan
- Blood tests
If no underlying condition is found, prescription medications or transcutaneous nerve stimulation may be options for symptom relief. In severe cases, a procedure to implant a vagus nerve stimulator device could be warranted.
When to seek emergency treatment
In some instances, problems with the vagus nerve require immediate emergency medical care, for example if you experience:
- A sudden, extremely slow heart rate along with dizziness, lightheadedness or fainting
- Difficulty swallowing foods or liquids
- Severe gut pain along with vomiting and difficulty passing stool or gas
- Facial drooping, slurred speech, confusion or weakness
These could signal a heart arrhythmia, nerve damage or stroke that requires prompt treatment. Call 911 or go to the nearest emergency room if you have any severe vagus nerve-related symptoms.
Conclusion
The vagus nerve plays an important role in regulating many bodily functions. There are many natural ways to calm down an overstimulated vagus nerve or stimulate an underactive one – from relaxation techniques and exercise to dietary changes and direct nerve therapies. Try these steps first to help rebalance an irritated vagus nerve. But if problems become severe or debilitating, see a doctor to rule out underlying medical conditions that may require treatment. With a little patience and TLC focused on optimizing your lifestyle habits, you can get your vagus nerve back into a healthy state.