The Vagus Nerve and Implications for Mental Health

What is the Vagus Nerve?

Have you ever heard of the mind-body connection? This concept explains that the mind and

body are connected through neural pathways, hormones, and neural transmitters which relay

essential information to the body. Not only are the mind and body physically connected, but

research and certain psychological theories suggest that our thought content and emotions play a role in the mind-body connection, potentially impacting our physical health. The vagus nerve is a crucial star in the mind-body connection show.

The vagus nerve is the longest cranial nerve in your body. It connects the brain to several

different organs like the intestines, stomach, heart, and lungs. This nerve is responsible for the regulation of digestion, heart rate, respiratory rate, and vasomotor activity. It also regulates certain reflex actions like coughing, sneezing, swallowing, and vomiting. It is a main contributor to the parasympathetic nervous system.

There is much more to the vagus nerve than our information in this post. It plays an essential

role in several facets of wellness and mental health. A healthy vagus nerve allows us to access our creativity, higher cognitive functions, and complex decision-making. Understanding more about the vagus nerve can help you better understand and regulate your mental health.

What is vagal tone?

Your vagal tone is the internal biological process that represents the activity and functionality of your vagus nerve. Increasing your vagal tone activates your parasympathetic nervous system. Having a higher vagal tone can help your body relax faster after stress. Lower vagal tones indicate an easily activated fight or flight response which can indicate low resilience levels. Your vagal tone can be impaired by poor lifestyle choices, drinking, a lack of exercise, overworking, and a lack of good, quality sleep.

Research has pointed to a positive cycle of influence between your vagal tone, positive

emotions, and good physical health. This means that the more you increase your vagal tone,

the more likely you are to experience positive emotions and good health. It also works the other way around! Hence the cycle.

How do I measure my vagal tone?

Your vagal tone can be measured by tracking your heart rate, respiratory rate, and your heart

rate variability (HRV). HRV is the variance of time between heartbeats. It can be increased by:

hydration; quality sleep; a healthy diet, and more.

You can stimulate the vagus nerve through:

Cold Exposure

Deep & Slow Breathing

Singing/Humming

Chanting

Gargling

Meditation

Intake of Omega-3 Fatty Acids

Exercise

Massage

Socialization & Laughter

Stimulating the Vagus Nerve (Example)

If you are feeling anxious, panicked, or restless, try to stimulate your vagus nerve through cold exposure. Take a cold compress, ice pack, frozen veggies, or something with a similar cooling effect. Place this in the center of your chest and keep it there for about 15 minutes. Positive effects: decreased fight or flight response, and increase parasympathetic activity.

Resources and Disclaimer

There are several videos on YouTube that further describe the vagus nerve, its functions, and

how to increase your vagal tone. You can search for specific mental health topics like anxiety or depression and find potential exercises to experiment with and implement into your healing journey. Before implementing anything new, always be sure to conduct your own research, and seek professional advice or recommendations. Additionally, be wary of any video or source that claims to “cure” you or completely get rid of something (ex: Ways to Stop Anxiety Fast!) Nothing is truly guaranteed to permanently rid you of mental health issues, but many resources are available for mitigating symptoms and strengthening other facets of your mental health like coping skills and resilience levels.

This post was written by Shannon France, MS, MHC-LP, and published by Mandevilla Mental Health Counseling, PLLC