Understanding The Vagus Nerve and the Role it Plays in Anxiety

Many of us are familiar with the physical effects anxiety can have on our bodies, such as increased heart rate, shallow breathing, and muscle tension. But did you know that much of this stress-related discomfort is tied to a single nerve in your body?

In this blog post, we'll explore the essential vagus nerve and its important role in mental health, particularly when it comes to anxiety. In being aware of how intricately connected our body and mind are, we find strength, hope, and practical techniques for managing stress and anxiety.

Introduction to the Vagus Nerve and Our Central Nervous System

In order to understand the vagus nerve and how it works, we must first take a step back and explore the human body's autonomic (involuntary) nervous system and its two main branches: the parasympathetic nervous system and the sympathetic nervous system.

The parasympathetic nervous system (PNS) is responsible for restful, calming functions such as digesting food, slowing heart rate, enhancing blood flow to internal organs, and conserving energy.

On the other hand, the sympathetic nervous system (SNS) increases activity to prepare the body for periods of stress via a flight-or-fight response.

You've likely heard of the term "fight or flight" before but may have never heard of the vagus nerve. While it may have flown under the radar for years, it is finally gaining its rightful spotlight for its critical role in our autonomic nervous system and overall health.

Understanding each of these systems, their respective roles, and how stress and the vagus nerve come into play is helpful in experiencing optimal physical and mental health.

How the Nervous System Functions Under Stress

Stress is an important factor in this equation; in response to fear, trauma, or major life changes, our body releases cortisol (the "stress hormone") and adrenaline as part of its defense system.

The sympathetic nervous system is tasked with releasing these hormones that give us an energy boost when we need to take action in the face of stress.

It doesn't only release hormones; the SNS triggers useful bodily functions such as increasing heart rate for a burst of energy, dilating pupils for improved vision, and inhibiting digestion so that more resources are available to deal with stressors.

This is a glimpse into what the fight or flight response can look like, and it sounds pretty intense, right? Well, that's because "fight or flight" is an automatic, natural response that kicks in to save us from perceived or imminent danger. But soon, we'll explore why that's not always a good thing. 

So what about when it's time for the body to calm down and rest? The parasympathetic nervous system, also known as "rest and digest," is essentially an opposite counterpart that helps to calm your body's reactions to acute stressors.

In other words, the PNS helps our body relax while fighting stress by regulating homeostasis (balance) and keeping organs functioning normally.

So Where's the Harm in "Fight or Flight"?

It is certainly good that our bodies have a natural fight-or-flight response. This involuntary response allows us to protect ourselves when in danger and encourages us to minimize exposure to threats.

The problem, however, is that what causes one's fight or flight response is extremely subjective. For some people, a minor daily stressor, such as traffic or deadlines, can trigger their response and put them into a state of panic or fear. Over time this can become very harmful, both mentally and physically. But why? 

If you recall, the vagus nerve signals the adrenal glands to release adrenaline and cortisol when the body perceives a threat. As you've learned, these hormones increase heart rate and blood pressure and prepare the body for action.

So imagine what would happen if this response were constantly activated. For one, it can lead to chronic stress and anxiety, where these debilitating symptoms become the body's new natural responses.

As these disruptive symptoms take over, it becomes even more difficult for the body to return to a state of rest and repair. The more time a person spends in a stressful, anxious state of "fight or flight," the harder it is for them to "rest and digest" – to calm down and find balance.

In other words, those dealing with chronic stress and anxiety must find ways to "disarm" their activated parasympathetic nervous system when it isn't truly needed. The good news is that this is entirely possible, and it's where the vagus nerve comes into play.

The Influence of the Vagus Nerve on Mental Health and Anxiety

The vagus nerve (known as the tenth cranial nerve or the "wandering" nerve) is one of the most important nerves in the body, connecting our brain to our gut and other organs. This long and complex nerve runs from your brainstem down through your chest cavity and abdomen, functioning as a messenger within the central nervous system.

As a key component in the body's autonomic nervous system, it plays a major role in sending information back and forth between the brain and those other organs, regulating everything from digestion to immunity and heart rate.

Not only is it heavily involved in many of the body's involuntary functions, but in regulating mood and emotions. When someone experiences chronic stress or anxiety, their continuous heightened state of arousal can lead to overactivity in the vagus nerve.

The negative impacts of stress and anxiety on this nerve's functioning lead to higher levels of inflammation and a decrease in restorative activities such as sleeping well or digesting food properly. This overactivity can manifest as the physical anxiety symptoms many of us know too well, such as increased heart rate, sweating, nausea, and headaches – to name a few. 

Understanding how the vagus nerve works in these cases can be important for anyone struggling with chronic stress or anxiety. There are lifestyle changes and somatic techniques that can help combat this issue by allowing one to gain better control over their emotional regulation.

How to Stimulate the Vagus Nerve with Slow, Deep Breathing

If you're dealing with chronic stress or anxiety, your sympathetic nervous system may stay active for too long. Aside from increasing the chances of developing an anxiety disorder or other mental health disorders, this can lead to health problems like high blood pressure, heart problems, and insomnia if left unaddressed.

Especially as the physical symptoms take over and worsen, managing stress and anxiety is no walk in the park. Fortunately, the vagus nerve is the body's built-in mechanism for relaxation and restoration of balance, and while it's part of an involuntary response, it can be intentionally activated.

Activating our vagus nerve can help us become more relaxed by reducing cortisol levels and increasing endorphins. Because it runs from the brain down through the organs, engaging the vagus nerve helps stimulate a holistic sense of calm.

One of the best ways to activate the vagus nerve is through slow-paced breathing—a simple yet powerful way to rewire our brains toward relieving anxiety and calming down.

To activate the vagus nerve, take cycles of deep breaths centered around a 4-7-8 breath count - breathing in for four seconds, holding the breath for seven seconds, then slowly releasing the breath across eight seconds.

This is just one of many breathing exercises that can help slow racing thoughts, reduce tightness in your chest, muscles, or throat, and invite an overall feeling of relaxation into your system.

Other Ways to Stimulate the Vagus Nerve to Ease Anxiety

In addition to deep breathing exercises, there are many ways that you can stimulate the vagus nerve to ease anxiety, including:

Incorporate cold temperature:

Drink ice-cold water or splash it on your face. Or, apply a cold compress to your neck and face, which will help increase activity in your parasympathetic nervous system as your body adjusts to the cold.

Stimulate your vocal cords (a.k.a., sing!):

Another way to stimulate the vagus nerve is by singing. But if you aren't a fan of singing (or rather, those around you aren't a fan of it), humming, chanting, and gargling water work just as well.

Do interval exercises daily:

Exercise is also a great way to stimulate the vagus nerve. Try alternating short bursts of higher-intensity exercises with low-intensity recovery intervals; for example, jogging for a few minutes and then walking for one. 

It's worth noting that all forms of exercise are helping in combatting anxiety. Yoga is also a terrific form of exercise as it is centered around breathwork for achieving calmness.

Improve your gut health with supplements like probiotics:

Digestive issues are a common symptom of anxiety, mostly thanks to the vagus nerve that runs between the gut and the brain, allowing them to communicate.

Put simply, the gut is home to billions of microbes (or bacteria), making it receptive to all emotions - including anxiety. And because communication goes both ways, up and down the vagus nerve, an upset, anxious stomach can also trigger mental distress.

To maintain effective communication, the bacteria in your gut must maintain good health and balance. When the bad bacteria in your gut outweigh the good, it leads to internal distress that can be the cause or result of your anxiety.

The goal of probiotics is to help your gut maintain equilibrium and avoid the distress that can impair your digestion and overall mental and physical health. Put simply, improving your gut health with probiotics can reduce your anxiety.

This communication process also helps explain why slow, deep breaths can ease anxiety, but taking a series of quick, shallow breaths can potentially heighten your anxiety. In other words, anxiety works both ways because the mind and body work together.

Whichever techniques you try, the idea behind vagal nerve stimulation remains the same: destress and heal your vagus nerve and improve your overall health. Between exercise, breathing techniques, and supplements, to name a few, making even small changes in your daily routine can greatly reduce the impact of anxiety and help you manage your reactions to life's stressors – big and small.

When to Seek Help For Anxiety

When it comes to treating anxiety, it is important to remember that stimulating the vagus nerve is not a miracle cure-all. Rather, awareness of its importance in overall mental health gives us a greater appreciation of how interconnected our minds and bodies are.

This understanding offers hope that anxiety can be successfully managed when we recognize the complexity of this link between mind and body. Recognizing the influence of somatic (voluntary) elements on the experience of anxiety and learning about this crucial nerve helps us understand our bodies better and reminds us that plenty of tools are at our disposal to feel more balanced in life.

If you've tried to manage your anxiety on your own but haven't been successful, professional help may be right for you. As a Texas-based therapist specializing in anxiety, I can help you understand and manage your anxiety with tools that work for you to provide relief and equip you to make positive life changes.