The Vagus Nerve & Your Anxiety
If you are reading this, chances are you are one of the millions suffering from anxiety, you know the impact it can have on your well-being, everyday functioning, and overall quality of life.
Anxiety affects nearly everything about us–our thoughts, emotions, physical sensations, and more. This unwelcome exchange between our minds and bodies can leave us feeling unsettled, on edge, and constantly looking for relief.
As we search for a solution, understanding the mechanisms underlying anxiety is critical. Although there are many factors that lead to anxiety, this blog will focus on a physiological element that is an important piece of the puzzle; the vagus nerve.
Understanding the Vagus Nerve
The vagus nerve originates in the brainstem and travels throughout the body. It influences many bodily functions and plays an important role in regulating the autonomic nervous system (which controls our body's involuntary responses). From heart rate and digestion to the stress response, the vagus nerve is an essential component that links our brain to our body.
When activated, the vagus nerve acts like a built-in relaxation switch, prompting a decrease in heart rate and has a calming effect on our body's physiological reactions to stress.
The Vagus Nerve & Anxiety
Anxiety often triggers our body's fight-or-flight response, flooding us with stress hormones and heightening our physiological arousal. This is where the vagus nerve comes in, countering this response by initiating relaxation and calmness.
When the vagus nerve is activated, it prompts a lower heart rate, calmer breathing, and reduces the production of stress hormones. Conversely, a less active or under-stimulated vagus nerve can lead to heightened anxiety responses and difficulty in regulating emotions.
How to Stimulate the Vagus Nerve to Reduce Stress
Understanding the vagus nerve's role in anxiety can help you use it to your advantage. Here are techniques to stimulate the vagus nerve and promote physiological relaxation within your body:
Deep Breathing Exercises
Controlled, deep breathing techniques can activate the vagus nerve, promoting relaxation and reducing anxiety responses.
Singing & Humming
The act of vocalizing, whether through singing or humming, involves the use of various muscles in the throat. This engagement of muscles may contribute to vagal stimulation. The vagus nerve has branches that innervate muscles in the throat and vocal cords.
Mindfulness and Meditation
Practices that focus on mindfulness and meditation can boost what’s called “vagal tone.” This term refers to the strength and efficiency of the vagus nerve’s activity. When the vagus nerve is stronger and more effective, it can help regulate and reduce anxiety levels over time.
Yoga
Certain yoga poses and practices, particularly those involving deep breathing and gentle stretches, can stimulate the vagus nerve. Poses like Child's Pose, Cat-Cow, and Corpse Pose can be especially beneficial.
Creative Expression
Engaging in creative activities like painting, drawing, sculpting, or any form of artistic expression can induce a relaxation response, indirectly stimulating the vagus nerve.
Related: How Arts Based Psychotherapy Regulates the Nervous System
Holistic Approaches to Anxiety Management
While understanding the vagus nerve's role in anxiety offers promising avenues, it's important to note that anxiety disorders are complex, with multifaceted origins. A holistic approach that combines understanding the mind-body connection, lifestyle modifications, and personalized therapeutic strategies is often key in managing anxiety effectively.
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