Can You Really Train Your Vagus Nerve to Reduce Stress and Anxiety?
The body’s master regulator of calm is gaining attention as a potential tool for managing stress, but experts caution against swift fixes.
With stress levels soaring and burnout increasingly common, notably among younger adults, a growing number of techniques promising to “train” the vagus nerve are circulating online. From ear-poking with rubber tools to weighted vest-assisted gargling, these methods aim to stimulate the nerve and unlock a sense of calm. But do they actually work?
The vagus nerve – Latin for “wandering” – is a crucial component of the autonomic nervous system, acting as a two-way superhighway connecting the brain to major organs, constantly relaying information. it’s responsible for regulating essential functions like breathing, heart rate, and digestion. A key function is balancing the sympathetic nervous system – responsible for the “fight or flight” response – with the parasympathetic nervous system, which helps the body return to a state of calm. When this balance is disrupted, problems can arise.
To investigate the claims, a visit to a small, candle-lit studio in Stockport revealed a group engaged in a unique practice: humming.Participants were told that humming can stimulate the vagus nerve and slow the heart rate, and a palpable sense of relaxation began to emerge. The low vibrations were felt throughout the body, and a sense of mental quiet descended.
Yoga therapist Eirian collinge, of @cariad.connection, guides clients through sessions incorporating deep breathing, rocking, and cold water immersion – all believed to stimulate the vagus nerve. “The vagus nerve is like a muscle,” she explains. “The more you use it, the stronger it gets.”
Prof. McAllister-Williams, a consultant psychiatrist at King’s College London, is more cautious. He points out that while stimulating the vagus nerve has shown promise in treating conditions like epilepsy and treatment-resistant depression,but currently requires an implanted device – similar to a pacemaker – that delivers electrical pulses to the nerve. These pulses trigger the release of mood-regulating chemicals like serotonin and dopamine.
A growing market now offers non-invasive, wearable VNS devices, ranging in price from £200 to over £1,000. These devices, typically clipped to the ear, worn around the neck, or placed on the chest, aim to deliver similar stimulation. “There are some credible studies that suggest these external stimulators can possibly impact on brain activity,” Prof.McAllister-Williams conceded, “but there is a lot less evidence than for the internal devices.” He noted that the electrical impulses must travel through skin, tissue, muscle, and fat, making the process less direct.
Lucy Lambert, a former primary school teacher, found relief from burnout with a non-invasive VNS device after exhausting other medical options. She described feeling “stressed, tired, and anxious” and ultimately unable to cope with the demands of her life. “I noticed that when I started to feel overwhelmed, I would get a headache first,” she recalled.Using the device for 10 minutes twice a day alleviated the headaches and brought a sense of calm. While acknowledging the device didn’t “fix” her burnout, it created “conditions where real healing can happen.” .
Dr. Chris barker, a pain management specialist, emphasized that the understanding of the vagus nerve is still evolving. While there’s “clear evidence” of the impact an imbalanced nervous system can have on mental and physical health, the optimal methods for correction remain unclear. “It’s really rational to focus on something that’s problematic – and try to fix it,” he saeid, but cautioned against extremes, advocating for a personalized approach. He also stressed the importance of seeking medical advice if you have underlying heart or respiratory conditions before attempting to stimulate your nervous system.
now several years after experiencing burnout, Lucy, 47, is launching a buisness focused on building emotional resilience and confidence. She continues to use her devices daily,alongside meditation and regular self-reflection. While she acknowledges it’s difficult to isolate the impact of the devices from the benefits of prioritizing self-care, she believes they have played a notable role in her recovery. Understanding her nervous system and the importance of the vagus nerve has empowered her,she says. “It’s helped me take ownership of my own mental health and wellbeing,and that’s massive.”
