Have you ever wondered why people suggest activities like meditation and deep breathing activities to those dealing with bad emotional health?
These activities stimulate your vagus nerve, which connects the brain to major organs and plays a crucial role in managing stress and emotional well-being. We spoke to Dr Amit Mittal, HOD and Senior Consultant, Department of Gastroenterology, SHALBY Sanar International Hospitals, Gurugram, who explained the connection between vagus nerve stimulation and emotional health.
“The vagus nerve is a key part of the parasympathetic nervous system, influencing functions like heart rate, digestion and mood. The Vagus nerve connects the brain to major organs and plays a crucial role in managing stress and emotional well-being,” said Dr Mittal. Activities like deep breathing, meditation, cold exposure and humming can activate the vagus nerve. Medical devices for Vagus Nerve Stimulation (VNS) are also used to treat conditions like depression and epilepsy.
What is Vagus Nerve Stimulation?
Vagus nerve stimulation is a technique in which a device is used to send electrical impulses to the vagus nerve. An electrical impulse is sent to areas of the brain when the device fires. This treatment changes brain activity to treat epilepsy, depression, and stroke rehabilitation.
People with breathing problems, active peptic ulcers, insulin-dependent diabetes mellitus, heart arrhythmias, pregnant ladies, and those with a history of schizophrenia, delusional disorders, or rapid cycling bipolar disorder should not receive vagus nerve stimulation.
Benefits for Mood and Emotional Health
The vagus nerve plays a crucial role in regulating the body’s stress response, which directly impacts emotional health.
Boosts production of neurotransmitters like serotonin and dopamine
Reduces inflammation, which is linked to depression and anxiety
Promotes relaxation and reduces stress hormones
A 2020 study involving people with treatment-resistant depression found that the addition of an implantable VNS device to standard care led to a reduction in depressive symptoms by approximately 30-44% over two years, showing greater effectiveness than standard care alone.
Another 2020 study, shows particular potential in treating Posttraumatic Stress Disorder (PTSD), with studies demonstrating its ability to regulate the body’s stress response to traumatic memories and promote recovery.
Vagus Nerve Stimulation: 5 Benefits You Can Reap
Simple Ways to Stimulate the Vagus Nerve
You can also stimulate the vagus nerve naturally by adding these practices to your daily routine:
Deep Breathing Exercises
You must have noticed people advising you to take a deep breath when dealing with stress. This is because breathing techniques like diaphragmatic breathing, where you focus on breathing deeply into your abdomen, can stimulate the vagus nerve and activate the parasympathetic nervous system. Deep breathing helps reduce stress and promotes relaxation.
Meditation and Mindfulness Practices
Mindfulness and meditation can help calm the mind and trigger vagus nerve activity. These practices focus on cultivating awareness and present-moment attention, which can reduce anxiety and improve emotional health.
Cold Water Splashes or Showers
Cold showers or even splashing your face with cold water have been shown to activate the vagus nerve. This type of exposure triggers a response that can boost mood and enhance alertness.
Singing, chanting or humming
These activities create vibrations in the body that stimulate the vagus nerve. Many people find that singing or chanting can improve their mood, providing a natural and enjoyable way to activate this crucial nerve.
Bottomline
Dr Mittal concluded, “While vagus nerve stimulation shows promise, consistent practices or medical intervention (when necessary) are needed for significant results. Stimulating the vagus nerve can have a profound impact on emotional health, acting as a natural way to promote relaxation and resilience.”
