Vagus Nerve Stimulation: A Naturopathic Approach to Nervous System Healing
Medical Disclaimer: This content is for educational purpose only and is not medical advice. Always consult your healthcare provider before beginning any health-related practice or using medical devices. Some links may be affiliate links, which may provide a small commission to me at no cost to you. I only recommend products I personally use, trust, or would recommend to my patients and family. My recommendations are based on clinical judgment and experience, not compensation.*
If you’ve been hearing more about the vagus nerve lately, you’re in good company. It seems that more and more practitioners are learning and teaching about this powerful part of our neurobiology to help people utilize vagus nerve stimulation for nervous system healing and whole body health.
In clinical practice, I see the impact of nervous system imbalance on a daily basis. The vagus nerve is a key part of the path to bringing more balance to your nervous system.
In this blog we’ll talk about:
The neurobiology of the vagus nerve
What is vagal tone?
Signs and symptoms of decreased vagal tone - what conditions are correlated?
Methods for supporting vagal tone through vagus nerve stimulation
The Neurobiology of your Vagus Nerve
The vagus nerves are one of 12 sets of cranial nerves that originate in your brain, emerge from your brainstem, and exit your spinal column to innervate various parts of your head, neck, and internal organs.
Vagus is the 10th cranial nerve, and you have one on each side. These nerves descend through your neck (right next to your carotid pulse) to innervate your voice box (larynx), heart, lungs, and upper digestive tract all the way to your colon.
What is Vagal Tone?
Vagal tone refers to the level of vagus nerve activity and how effectively your vagus nerve is functioning.
High vagal tone creates physiologic and psychological flexibility, adaptibility, and resilience.
Low vagal tone is associated with sympathetic dominance (fight-or-flight nervous system turned up) and physiologic dysregulation.
Heart rate variability (HRV) is a common method for measuring vagal tone.
A high HRV indicates more variation from one heartbeat to the next, indicating a strong connection between the heart and brain and a flexible nervous system.
Low HRV is the opposite: lower variation from one heartbeat to the next means the heart-brain connection is less strong and less flexible and adaptive to stimuli. Low HRV is associated with high risk of chronic illness. The onset of illness is even sometimes preceded by a drop in HRV.
If you’re reading this blog, you probably care about creating a healthy nervous system, healing chronic patterns of illness or dysregulation, and helping yourself feel better naturally. HRV is one measure you can track over time, using wearable devices, to gauge how your habit changes (nutrition, supplementation, exercise) are impacting your nervous system.
Signs and Symptoms of Decreased Vagal Tone
Common symptoms include:
Chronic anxiety or stress
Poor digestion (bloating, constipation, reflux)
Rapid or irregular heart rate
Shallow breathing, shortness of breath, and hyperventilation
Difficulty calming down after stress
Chronic inflammation
Frequent infections
Poor sleep and insomnia
Fatigue, burnout
Sensory sensitivity
Conditions often associated with reduced vagal tone include:
IBS and other gastrointestinal disorders
Hypertension
Anxiety disorders
Depression
PTSD
Autoimmune conditions
Chronic fatigue
POTS
Mast Cell Activation Syndrome (MCAS)
Methods for Increasing Vagal Tone
One of the most fascinating and wonderful aspects of our neurobiology is that there is more than one way to rebalance the nervous system. Because of the interconnectedness of your nerves and brain regions, you can activate your vagus nerve through a variety of practices.
Paced diaphragmatic breathing
As you breathe naturally, every exhalation stimulates your vagus nerve. This stimulation happens because of pressure changes in your thoracic cavity. When you slow down your breathing, and keep a steady pace of 5-6 seconds inhale and 5-6 seconds exhale, vagal stimulation is maximized. With regular practice, this way of breathing strengthens the baroreceptors in your blood vessels—directly connected to your vagus nerve. This mechanism explains how paced breathing lowers blood pressure.
Humming, singing, and chanting
Your voice box (larynx) is innervated by vagal fibers. Vibration of your larynx through any and all sound (the louder, the better) stimulates these fibers to strengthen vagal tone.
Gargling
When you gargle, the mechanical simulation sends a signal through the vagal fibers to your brain to stimulate vagal activity, just like with singing.
Cold exposure
Splashing cold water on your face, or ending your shower with cool water, activates vagal pathways through what’s called the “diving reflex.” This is a homeostatic mechanism for conserving oxygen in response to stress.
Yoga
In addition to the paced diaphragmatic breathing patterns used in yoga practice, the stretching and strengthening of muscles in your head and neck have a direct impact on vagal tone. I practice poses such as thread the needle, chest stretch, gentle neck stretch, and heart openers to help shift my nervous system.
Meditation
Present-moment awareness, or mindfulness, improves vagal tone by reducing sympathetic nervous system activity, allowing parasympathetic pathways to predominate
Non-invasive Vagus Nerve Stimulation (VNS) Devices
Countless new and emerging auricular (meaning ear) VNS devices are available for purchase. These devices are relatively inexpensive, non-invasive, and generally safe for home use.
I personally and professionally use a brand called Neuvana. It’s a small device that plugs in headphones and sends a gentle electrical stimulation through the left ear bud to stimulate vagal fibers. Used regularly over time, this practice increases vagal tone and improves nervous system balance. Many people also note that the device helps to calm and ground them in the moment.
I like to set patients up with the Neuvana device during their office visit (especially when they come in with anxiety), and by the end they often remark how calm they feel!
You can use the code DRSAVANNAH at checkout for a discount on the device. Neuvana has a 30-day guarantee, so if you don’t like it, you can return it free of charge.
Do you need a device to tone your vagus nerve? Absolutely not? The reason I included this option at the very bottom is to emphasize that most of the time, you don’t actually need anything outside of yourself to help regulate your nervous system. A device such as Neuvana is not necessary; your body has built-in tools and resources for regulation.
However, we live in a high-stress world. Many of us are burning the candle at both ends, overstimulated, undernourished and underslept. Adding this kind of VNS into your daily routine is a simple, easy practice that you don’t have to think about. You plug it in, turn it on, and let it support you. A new routine to establish, yes; but it’s not another thing to do that requires a bunch of energy and effort. This is why I like using Neuvana. I work with people who are burned out and under-resourced, without a lot of bandwidth to implement new and complex routines. I find that with a VNS device such as Neuvana, the barrier to self care is low. It’s easy to incorporate and for many individuals brings a palpable feeling of relief.
Social connection, Co-Regulation, and the Vagus Nerve
This one is so important that it deserves it’s own section.
As mammals, us humans are social animals. Mammals have particularly evolved neurobiology that allows us to communicate and connect with other mammals in creative, playful, and intimate ways.
The idea of the social engagement system is a part of the Polyvagal Theory, coined by Dr. Stephen Porges. This theory explains how humans are wired for connection, and the ways we communicate with one another can create and experience of safety (called co-regulation).
The vagus nerve is a part of the social engagement system of your brain, originating in a region called the ventral vagal complex. This ventral vagal complex includes not only the vagus nerve, but nerves responsible for animating the muscles of your face, tongue, throat and neck.
Together, these nerves allow us to communicate with one another—through facial expressions, tone and volume and pitch of your voice, the movement of your head and shoulders, and expression of our eyes.
Because all of these nerves originate from the same brain region, vagal one is highly connected to these other actions.
Ever noticed that when someone is depressed, they have very little vocal intonation, facial expression, and motion through their head and neck? They likely have low vagal tone.
Non-invasive vagus nerve stimulation is now used to successfully treat symptoms of depression.
Have you ever noticed that the more you put yourself out there, make effort to spend time with the people you love, the more content, fulfilled, and joyful you feel? This is your social engagement system at work, supporting an increase in vagal tone and heart rate variability (HRV).
Social connection reduces stress and increases HRV through vagal toning. Positive social interactions directly stimulate your vagus nerve and improve your health.
Eliminate the stressful, toxic, and traumatic situations in your life
Stress lowers your vagal tone. Of course, removing these stressors is easy to suggest and often challenging to carry out.
I’ve met with so many patients dealing with chronic anxiety, gut issues, immune system dysregulation, and multisymptom chronic illnesses that, at their root, were maintained largely by stress.
These types of toxic stress decrease vagal tone and inhibit your body’s ability to function and repair adequately. Over time, the imbalance and damage can build up and eventually reach the surface, expressed as symptoms.
The types of stress that I see impacting vagal tone include relationship conflict, high-demand or toxic work environments (for example, a narcissistic or abusive boss or coworker), unresolved childhood traumatic events, perfectionism and self-criticism, and the burnout that comes from overworking and under-resting.
If you sense that chronic stress might be impacting your vagal tone, consider asking yourself:
How can I reorient to this stressor so that it has less of a negative impact on my nervous system?
How can I reduce or remove my exposure to this stressor?
Is my exposure to this stressor necessary? Is it worth my health and happiness?
I don’t mean to turn this blog post into a therapy session, but truly—taking stock of the stressors in your life can make a world of difference for your health.
I’ve watched patients’ quality of life (and vagal tone) skyrocket after leaving a toxic job. You are worthy of health and happiness, and you are capable of honoring what you need to make that happen.
Okay; now back to the science.
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Yes. Most non-invasive methods are very safe. Electrical devices should not be used in individuals with certain implanted medical devices or without medical guidance if there are significant cardiac conditions.
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It varies. Some people feel calmer immediately and each time they engage in the practice. Long-term changes in HRV and resilience typically require consistent practice over weeks to months.
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VNS is rarely a standalone cure but plays an important role in the context of a holistic and individualized plan for healing.
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Vagus nerve stimulation comes in many forms, including diaphragmatic breathing, yoga and stretching, humming, gargling, meditation, and social connection.
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There is no single nutrient that supports the vagus nerve. Nerves in general require a collection of essential nutrients to function, including B vitamins, magnesium, zinc, choline, fatty acids, and many others.
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While a nerve cannot technically be “reset,” it can certainly be stimulated to increase its activity. Common forms of stimulation include cold water on the face, paced breathing, and vocalization (humming, chanting, and singing).
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*Medical Disclaimer: This information procided on this website and blog is for educational and informational purposes only and is not intended as medical advice, diagnosis, or treatment. The content shared here reflects a Naturopathic perspective on health and wellness and should not be used as a substitute for personalized medical care.
Always consult with your physician or other qualified healthcare provider before starting, stopping, or changing any medication, supplement, or treatment plan. Never disregard professional medical advice or delay seeking care because of information you have read on this website.
Some blog posts may include affiliate links for products that I personally use, trust, or commonly recommend in clinical practice. If you choose to purchase through these links, I may earn a small commission at no additional cost to you. I only recommend products I personally use, trust, or would recommend to my patients and family. My recommendations are based on clinical judgment and experience, not compensation. Affiliate relationships do not influence the educational content or integrity of the information shared. Product recommendations are not a guarantee of results and may not be appropriate for everyone.