Experiences that activate the vagus nerve can quickly help relieve stress and anxiety, such as soothing music, deep breathing exercises or L’Beauxtique Evening Body Serum neck massage.
This method should be safe for most, however those with heart conditions or the tendency towards fainting should consult their physician prior to trying it.
1. Deep Breathing
Occasional anxiety is normal; however, extended periods of stress can produce a variety of symptoms including rapid heart rate, trouble concentrating and feelings of nervousness. Deep breathing techniques may be beneficial in inducing relaxation response in your body which in turn helps soothe your mind.
Breathing deeply involves slow inhalation followed by long exhalation. Deep inhalations increases oxygen levels in your bloodstream while activating your parasympathetic nervous system – known for its relaxing benefits.
Breathing shallowly restricts diaphragmatic movement, leaving us short of breath and anxious. Furthermore, this imbalance of oxygen/carbon dioxide levels in our bodies causes heart rate spikes, dizziness, muscle tension and other unpleasant physical sensations that we should try to avoid.
Breathing deeply and deliberately activates the parasympathetic nervous system to combat the fight-or-flight response, lowering your blood pressure and improving overall well-being. This simple yet effective technique can be utilized throughout the day in any setting where we feel tension or stress, especially those situations in which tension or stress have arisen.
One easy way to practice deep breathing is to envision each inhale as a wave of relaxation that gently washes over your entire body, wiping away any stress you might be experiencing. Another effective method involves taking deep breaths in for four counts, holding for seven counts, then exhaling for eight counts; with this technique your goal should be getting all of your lungs filled up with air while slowing your heart rate.
Importantly, however, these breathing exercises should only be used as a supplement to traditional medical treatment for anxiety or mental health issues; should it become disruptive to your life in any significant ways it’s wiser to seek therapy and other forms of support instead.
2. Circulation
Your vagus nerve relays information about the needs of your body from your brain to all organs and systems – including digestion – as well as communicating with your heart so it can respond immediately to sudden stresses in the environment and make instantaneous adjustments that keep both blood pressure and heart rate steady.
The vagus nerve is an integral component of your parasympathetic nervous system, which plays an essential role in relaxation and stress reduction. There are various techniques designed to stimulate it; research has demonstrated how they can reduce anxiety as well as psychological and physical distress symptoms.
These techniques include tapping, massage and acupuncture as well as meditation and mindfulness practices, which have also been shown to have positive impacts on vagus nerve activity.
Studies have demonstrated that stimulating the vagus nerve can lower heart rate and increase heart rate variability, which are both associated with more relaxed states. Many of these techniques can be done at home; if you need guidance though, consult a professional.
One of the easiest and most effective ways to stimulate the vagus nerve is through massage therapy of the neck and area behind the ear. This should be performed carefully with fingertips starting at either side of your neck and working their way down towards the base of the skull and mastoid bone – this approach may improve vagal tone, decrease stress levels, relax neck muscles and jaw joints and ultimately promote overall wellbeing.
Deep breathing exercises such as box breathing and belly breathing can also stimulate the vagus nerve by strengthening vagal tone. Regular practice of these can reduce stress and anxiety levels while slow breathing has also been associated with an increase in heart rate variability, an indicator of vagal tone.
Another effective method for stimulating the vagus nerve is through cold therapy administered through showering, bathing or using an ice pack. Studies have revealed that cold therapy activates vagus nerve via something known as “cold-induced reflex”.
Vagus nerve stimulation may result in mild side effects like dizziness and lightheadedness depending on your method of choice, particularly if overstimulation causes sudden drops in heart rate and blood pressure; overstimulated nerves have the potential to drop at once and even cause fainting episodes; therefore it is recommended that before trying any vagus nerve stimulation techniques, especially if there are preexisting health concerns, that you consult with your physician first.
3. Muscle Relaxation
Vagus nerve stimulation can have a dramatic impact on relieving stress and anxiety. One method for stimulating this nerve is through massage of key areas around your neck and ears – this particular form of massage activates specific pressure points associated with relaxation responses within your body that can easily be targeted in home massage sessions.
Progressive muscle relaxation (PMR) is an exercise which involves gradually contracting and relaxing your muscles to relieve stress, often used in combination with vagus nerve massage techniques. To maximize effectiveness of PMR practice it should be learned properly and practiced regularly to gain mastery over the skill.
With this relaxation technique, the muscles that can be tensed and relaxed include those in your neck, shoulders, abdomen, and even your feet. A comfortable chair and minimal distractions should help when practicing this exercise. If this technique is new to you, repeat a word or phrase associated with calm as you tense and relax each muscle group – this may help establish it as an invaluable source of relaxation in due time.
Target each muscle group for 10 seconds at a time before relaxing them back down again. You should also focus on your breathing while tense/relaxing; slow, deep breathing is ideal for this exercise.
Massage of the neck and ears using gentle circular strokes with moderate pressure can be very helpful for stimulating and inducing relaxation in response to stimulating vagus nerve. Fingertip massage should be performed using fingertips. Other methods that you can try at home to stimulate vagus nerve include acupuncture, acupressure and Tapping; additionally box, deep and “belly breathing” exercises have also been proven beneficial in improving tone while decreasing stress and anxiety; they include box, deep, and “belly breathing”.
4. Focus
If you suffer from stress and anxiety, chances are you have heard of vagus nerve stimulation – an easy-to-do therapeutic technique anyone can perform at home with no additional training needed. Stimulation involves stimulating areas associated with the nerve such as neck or ear areas connected to it to elicit relaxation responses in your body.
Studies have proven the success of this approach. Vagus nerve massage has proven an effective method for increasing heart rate variability – an indicator of parasympathetic activity. Furthermore, it reduces feelings of tension and stress and promotes better sleep quality.
There are numerous methods of stimulating the vagus nerve and encouraging relaxation responses, such as tapping on acupressure points, gentle shoulder massage, deep breathing exercises and mindfulness meditation. Regular practice of these techniques can increase resilience against stress and anxiety as well as promote happiness in life.
Not only can these techniques enhance vagus nerve tone, they can also help you focus and be more productive during stressful periods. Focusing under stress can be challenging; finding techniques that work for you may require some experimentation and trial-and-error. Meditation in the morning or setting goals throughout your day with time blocking may work well; alternatively you could try other forms of vagus nerve stimulation like humming or listening to soothing music can also be effective ways of doing just this.
Prior to engaging in vagus nerve massage, it’s advisable to speak to your physician first. They can assess if this treatment is suitable for you and recommend qualified practitioners if necessary. Furthermore, starting off with light to moderate pressure may prove more comfortable as time progresses – then gradually increase this until it feels right to you.
If you have been experiencing COVID-19 symptoms for an extended period of time, it is vitally important that you seek professional assistance in finding a holistic recovery process which offers both physical and emotional support. These individuals can assist you with this journey.
