Diets rich in whole foods, lean proteins, healthy fats, and vegetables can promote gut health, which is also closely linked to the vagus nerve and anxiety management.ģ. Eating a well-balanced diet can also help ease your anxiety and calm you down. Engaging in regular physical exercise can boost your well-being and help ease anxiety as physical movements can release endorphins and other mood booster neurotransmitters.Ģ. Other ways you can ease anxiety can include ġ. Using Cold Exposure:Ĭold compresses, cold showers, cold baths, drinking ice-cold water, or even splashing cold water on your face and neck can stimulate the vagus nerve into activating the parasympathetic nervous system, promoting relaxation and calm. When you practice gentle movement exercises, you stay in the moment, breathe deeply, and move your limbs that stimulate the vagus nerve. Gentle movement exercises such as yoga and tai chi combine movement, breathing, and mindfulness – all elements that help contribute to the increase in vagal tone.
Focus on your breathing and ground yourself in the present moment. This practice helps activate the parasympathetic nervous system, boosting the vagal tone as well. Mindfulness Meditation:Īnother way to stimulate the vagus nerve is by practicing mindfulness meditation. Repeat this exercise as many times as you need. Inhale deeply through your nose for a count of 4, hold your breath for a count of 4, and exhale through your mouth for a count of 6. You can practice deep breathing, especially diaphragmatic breathing, to stimulate the vagus nerve and trigger the relaxation response. If the idea of quickly calming down by stimulating the vagus nerve sound interesting to you, then here are some ways to stimulate the vagus nerve to ease your anxiety 1. In a similar study published in 2010, it was shown that when a person drank a glass of ice-cold water, it helped slow down their heart rate in the same way that applying a cold compress did. In a 2018 study, it was found that when you use a cold compress to cool the vagus nerve (especially the neck) it slows down the heart rate that becomes elevated due to anxiety. In an older study from 2008, it was found that cold exposure to the vagus nerve causes a shift in the parasympathetic nervous system. The cooling appears to regulate nerve activity and promote relaxation, contributing to the overall calming of the nervous system that is activated during the anxiety response. In a study published in 2016, it was found that mild cooling or icing of the vagal nerve led to a significant lessening of anxiety symptoms. The technique of cooling the vagus nerve is also known as vagus nerve stimulation (VNS) and has proven to ease anxiety. A high vagal tone can be linked to better management of stress response and lower levels of anxiety. Vagal toning refers to the activity level of the vagus nerve. Recently, researchers have uncovered an interesting relationship between the vagus nerve and anxiety, especially the concept of “vagal tone”.
How Can Cooling The Vagus Nerve Help with Anxiety? The stimulation of the vagal nerve has been linked to various health benefits including
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