New Research Highlights vagus Nerve as Key to Stress Management
A growing body of research suggests the vagus nerve plays a crucial role in regulating the body’s response to stress, offering potential new avenues for managing anxiety and improving wellbeing. The vagus nerve is a key component of the parasympathetic nervous system, responsible for the “rest and digest” functions that counterbalance the “fight or flight” response of the sympathetic nervous system (SNS).
Traditionally, the SNS prepares the body for immediate action in perceived threatening situations. However, in modern life, the brain often struggles to differentiate between genuine physical threats – like a lion attack – and perceived stressors, such as an upsetting message. This can lead to the SNS becoming dominant, creating a chronic stress loop.
“If our SNS is heightened, the brain reduces the number of signals going through the vagus. Once we feel more relaxed, the vagus is turned back up,” explains Hamish McAllister-Williams, professor of affective disorders at Newcastle University. “It’s thought that if we enhance its activity, then we may well be able to enhance the parasympathetic side and tilt the scales in that more relaxing direction.”
While surgically implanted vagus nerve stimulation (VNS) devices have shown significant benefits for individuals with treatment-resistant depression – a study by Washington University School of Medicine demonstrated positive impacts on symptoms and quality of life – the effectiveness of non-invasive devices is less clear. gadgets like the Nurosym (£599), which clips to the ear, and the Pulsetto (from £542), which sits around the neck, deliver gentle electric pulses, but McAllister-Williams notes, “We have much less evidence for their effectiveness.” Similarly, the scientific backing for exercises like deep breathing and humming as vagus nerve stimulants remains limited.
Though,certain activities have shown promise.Research indicates that immersing the face in cold water can stimulate the vagus nerve. Endurance exercise, such as jogging or cycling, and gentle massage may also be beneficial, though further research is needed.
McAllister-Williams also points out the potential benefits of simply dedicating time to relaxation, even when using a VNS device. “If you’re using them for 30 minutes, sitting quietly, that alone is beneficial for stress,” he says. “Even if the stimulator does nothing, it may be encouraging people to spend time in a more meditative state and that can do their mental wellbeing a lot of good.”
