Exploring the Vagus Nerve: Techniques and Perspectives

The vagus nerve is often dubbed the body’s superhighway, facilitating communication between the brain and major organs. Interestingly, many people might not even know it exists, let alone that they could train it.

A quick scroll through social media reveals countless tips about the vagus nerve—how to stimulate or reset it, perhaps in an effort to alleviate stress and anxiety. Techniques like poking your ear with what seems to be a rubber toothbrush, shifting your eyes side to side, or even gargling while wearing a weighted vest are being touted as ways to enhance well-being.

With rising stress levels and increased reports of burnout, especially among those under 35, it’s little wonder that such posts have gone viral, garnering millions of views.

Some of these methods might seem a bit far-fetched. But can you actually train this vital internal messenger, and could it provide relief from life’s pressures?

A Hands-On Experience

To investigate, I found myself at a cozy, candle-lit studio in Stockport. There, a small group of us engaged in humming—a practice that supposedly stimulates the vagus nerve to help slow the heart rate. It was surprising, but I did start to feel more relaxed. The low hum resonated in my body, and I noticed my thoughts slowing down.

This somatics class, led by yoga therapist Eirian Collinge, combined gentle movements with deep breathing. While Eirian is skeptical about many social media techniques, she incorporates elements like breathwork and eye movements in her practice.

“It’s a process,” she emphasizes, cautioning that there’s no quick fix. The idea is rooted in a theory suggesting we can ease our nervous system by connecting more deeply with our bodies.

Some experts argue this view oversimplifies our complex systems. Yet, others maintain that these methods can indeed provide moments of calm in our busy lives.

One participant named Sarah shared that her experience has been transformative. “I actually cried after the first session,” she said, noting it was as if her mind had finally switched off. She likened the practice to “flossing her brain,” a vivid description of how it helps her mental health struggles.

Understanding Emotions

Sarah’s partner, Xander, echoed her sentiments, stating his newfound awareness of his emotions. “As a man, we aren’t really taught to do that,” he mentioned. He has faced depression for much of his life but has learned to accept his feelings rather than trying to fight them. Now, when overwhelmed, he opts to step back from work and go for a run.

The vagus nerve, which means “wandering” in Latin, has branches extending from the brain to every major organ. It’s part of the autonomic nervous system, managing involuntary processes like heart rate and digestion.

This system comprises two parts: the sympathetic nervous system, which prepares us for “fight or flight,” and the parasympathetic nervous system, which relies on the vagus nerve to restore calm. Imbalances in this system can lead to various issues. So, can we really reset this balance through vagus nerve activation?

Expert Opinions

Professor Hamish McAllister-Williams expresses skepticism. While there’s evidence that vagus nerve stimulation can help with certain neurological disorders and severe depression—often using invasive devices akin to pacemakers that send electrical impulses—there’s little support for non-invasive methods.

Recent wearables that claim to stimulate the vagus nerve without surgery are becoming popular, ranging in price from £200 to over £1,000. They can be worn on the ear, neck, or chest, but comparing these to surgical devices is challenging.

“While some studies show these external devices might impact brain activity, there’s considerably less evidence than for the internal ones,” Professor McAllister-Williams notes.

Lucy Lambert, a mother of three who once felt completely consumed by burnout, found help through such devices after she had exhausted other medical options. Initially overwhelmed, Lucy noted how she would feel a headache before becoming anxious. Wearing a vagus nerve stimulator relieved her headache and helped her relax.

Though she insists these tools didn’t cure her burnout, they created a space for genuine healing.

Looking Ahead

Dr. Chris Barker, who specializes in pain management, mentions that understanding the vagus nerve is still an emerging field. Despite acknowledging the significant impact of an unbalanced nervous system on our health, he also points out that solutions may not be straightforward.

“Our bodies are incredibly complex,” he says, suggesting that sometimes the visible problems are part of a broader imbalance.

Lucy, now 47 and ready to launch her business focused on emotional resilience, still incorporates her devices into her daily routine while frequently checking in with her own mental health. “The devices prompt me to rest and disconnect,” she explains, though she is unsure if the improvement stems from them or from her newfound self-care practices.

Ultimately, while robust scientific evidence remains scant, for Lucy, understanding her nervous system and the vagus nerve’s importance has been empowering. “It’s given me ownership over my mental health and well-being, and that’s a huge deal,” she affirms.