Arielle Schwartz, PhD

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Natural Vagus Nerve Stimulation-Dr. Arielle

Schwartz
Posted on July 19, 2015 by Arielle Schwartz

Trauma, Health, and the Vagus Nerve

When working with clients with chronic trauma I commonly hear stories of seizures,
migraines, gastrointestinal problems, and autoimmune disorders. The connection between
trauma and health is complex, not surprising because there is still so much to learn about
our bodies. One component that has been in the news recently is the vagus nerve, an
extensive nerve that is taking center stage as a potential “off switch” for disease.

I find this of interest because one’s mental health can have a significant influence on the
vagus nerve. So it is no surprise that vagus nerve regulation can be important for
responding effectively to the emotional and physiological symptoms of depression,
anxiety, and PTSD.

“Do you have a sensitive nervous system that adversely impacts your health?
By developing an understanding of the workings of your vagus nerve you
may find it possible to work with your nervous system rather than feel
trapped when it works against you. Fine tune your self-care with vagus nerve
regulation strategies that can be practiced in the comfort of your home.“
-Dr. Arielle Schwartz

Get to Know Your Vagus Nerve

The vagus (Latin for wandering) nerve is far reaching, extending from the brainstem down
into your stomach and intestines, innervating your heart and lungs, and connecting your
throat and facial muscles. Furthermore, Stephen Porges’ polyvagal theory proposes that
there are three evolutionary stages of the vagus nerve and that regulation of nervous
system states is critical for the treatment of mental health conditions (you can read here in
my blog about polyvagal theory).

Did you know that nerve fibers existing throughout your stomach and intestines are
referred to as your enteric brain? That is because 90% of those nerve fibers connect back
up to the brain through the vagus nerve. A key player in the body-mind connection, the
vagus nerve is behind your gut instinct, the knot in your throat, and the sparkle in your
smile. You can think of the vagus nerve as a two-way radio communication system
helping you stay in touch with your sensations and emotions. What happens in vagus
definitely doesn’t stay in vagus.

Vagus Nerve in the News

Several recent articles have discussed medical interventions that provide a potential cure
for many physical and mental health conditions (wired.com; businessinsider.com,
huffingtonpost.com). The vagus nerve is taking center stage as a potential “off switch”
for inflammation related diseases such as epilepsy, rheumatoid arthritis, and inflammatory
bowel syndrome. Regulation of the vagus nerve also plays a significant role in mental
health care allowing you to effectively respond to the emotional and physiological
symptoms of depression, anxiety, and PTSD.

The field of bio-electronic medicine offers Vagus Nerve Stimulation (VNS) as an

intervention to treat rheumatoid arthritis, epilepsy and depression by surgically implanting
tiny electronic devices that can send shocks to the vagus nerve. Further research is
looking at noninvasive external devices, not yet approved by the FDA, that provides vagus
nerve stimulation through the skin. The long term implications of these “electroceuticals”
may provide promise for those suffering from chronic disease, depression, and PTSD.

Vagus Nerve Stimulation and Inflammation

The vagus nerve is essential for keeping your immune system in-check. There is a close
connection between chronic stress, immune functioning, and inflammation. In brief, short-
term activation of your sympathetic nervous system releases of cortisols and helps keep
your immune system at healthy levels. Long-term stress suppresses immunity. However,
chronic traumatic stress has an inverse reaction, leaving your immune system unchecked
which leads to inflammation in the body (you can read more here in my blog on chronic
stress and disease).

Activation of the vagus nerve keeps your immune system in check and releases an
assortment of hormones and enzymes such as acetylcholine and oxytocin. This results in
reductions in inflammation, improvements in memory, and feelings of relaxation. Vagus
nerve stimulation has also been shown to reduce allergic reactions and tension
headaches.

The Goldilocks Principle

Regulation of the nervous system relies upon the goldilocks principle. We recognize we
are “too hot” when we feel keyed up, anxious, irritable, or panicky. We are too “too cold”
when we are shut down, depressed, or feeling hopeless. Sometimes we alternate between
the two which is like driving with one foot on the gas and one on the brakes. Practices
that regulate the vagus nerve are aimed towards either relaxing or re-energizing ourselves
depending upon what is needed to feel “just right.”

5 Vagus Nerve Stimulation Exercises

Unless you have a surgically implanted device you actually cannot directly stimulate your
vagus nerve; however, you can indirectly stimulate your vagus nerve to relieve keyed up or
shut down nervous system states. Remember, your vagus nerve passes through your
belly, diaphragm, lungs, throat, inner ear, and facial muscles. Therefore, practices that
change or control the actions of these areas of the body can influence the functioning of
the vagus nerve through the mind-body feedback loop. You can try these from the comfort
of your living room:

Humming: The vagus nerve passes through by the vocal cords and the inner ear and
the vibrations of humming is a free and easy way to influence your nervous system
states. Simply pick your favorite tune and you’re ready to go. Or if yoga fits your
lifestyle you can “OM” your way to wellbeing. Notice and enjoy the sensations in your
chest, throat, and head. (Learn about Vagus Nerve Stimulation with Yoga here).
Conscious Breathing: The breath is one of the fastest ways to influence our nervous
system states. The aim is to move the belly and diaphragm with the breath and to slow
down your breathing. Vagus nerve stimulation occurs when the breath is slowed from
our typical 10-14 breaths per minute to 5-7 breaths per minute. You can achieve this by
counting the inhalation to 5, hold briefly, and exhale to a count of 10. You can further
stimulate the vagus nerve by creating a slight constriction at the back of the throat and
creating an “hhh”. Breathe like you are trying to fog a mirror to create the feeling in the
throat but inhale and exhale out of the nose sound (in yoga this is called Ujjayi
pranayam).
Valsalva Maneuver: This complicated name refers to a process of attempting to exhale
against a closed airway. You can do this by keeping your mouth closed and pinching
your nose while trying to breathe out. This increases the pressure inside of your chest
cavity increasing vagal tone.
Diving Reflex: Considered a first rate vagus nerve stimulation technique, splashing
cold water on your face from your lips to your scalp line stimulates the diving reflex.
 You can also achieve the nervous system cooling effects by placing ice cubes in a
ziplock and holding the ice against your face and a brief hold of your breath. The diving
reflex slows your heart rate, increases blood flow to your brain, reduces anger and
relaxes your body. An additional technique that stimulates the diving reflex is to
submerge your tongue in liquid. Drink and hold lukewarm water in your mouth sensing
the water with your tongue.
Connection: Reach out for relationship. Healthy connections to others, whether this
occurs in person, over the phone, or even via texts or social media in our modern
world, can initiate regulation of our body and mind. Relationships can evoke the spirit
of playfulness and creativity or can relax us into a trusting bond into another. Perhaps
you engage in a lighthearted texting exchange with a friend. If you are in proximity with
another you can try relationship expert, David Snarch’s simple, yet powerful exercise
called “hugging until relaxed.” The instructions are to simply “stand on your own two
feet, place your arms around your partner, focus on yourself, and to quiet yourself
down, way down.”

Knowing practices for self-care are important. However, it is also important to know how
and when to seek out professional therapeutic help. Asking for help can often be the
hardest step. You do not need to walk the healing path alone.

Further reading:
Vagus Nerve Stimulation Explained
Therapeutic Yoga for Anxiety
Polyvagal Theory informs healing PTSD
Mind-Body Therapies and your DNA

Build your Resilience

Within The Post Traumatic Growth Guidebook, you will find an invitation to see yourself
as the hero or heroine of your own life journey. A hero’s journey involves walking into the
darkness on a quest for wholeness. This interactive format calls for journaling and self-
reflection, with practices that guide you beyond the pain of your past and help you
discover a sense of meaning and purpose in your life. Successful navigation of a hero’s
journey provides opportunities to discover that you are more powerful than you had
previously realized. Click here to order the book on Amazon.
Bestselling Workbook on C-PTSD

In The Complex PTSD Workbook, you’ll learn all about Complex PTSD Recovery and
gain valuable insight into the types of symptoms associated with unresolved childhood
trauma, while applying a strength-based perspective to integrate positive beliefs and
behaviors. This is a great add-on with the Post Traumatic Growth Guidebook…Click here
to order.

Heal and Learn with Dr. Arielle Schwartz

For therapists,The EMDR Therapy and Somatic Psychology book, teaches you how to
integrate two of the best known trauma recovery modalities into your practice. Click to
order it here and increase your toolbox for healing using this integrative and effective
approach to healing.

About Dr. Arielle Schwartz

Dr. Arielle Schwartz is a licensed clinical psychologist, wife, and mother in Boulder, CO.
She offers trainings for therapists, maintains a private practice, and has passions for the
outdoors, yoga, and writing. She is the developer of Resilience-Informed Therapy which
applies research on trauma recovery to form a strength-based, trauma treatment model
that includes Eye Movement Desensitization and Reprocessing (EMDR), somatic (body-
centered) psychology and time-tested relational psychotherapy. Like Dr. Arielle Schwartz
on Facebook,follow her on Linkedin and sign up for email updates to stay up to
date with all her posts. Dr. Schwartz is the author of three books:

The Complex PTSD Workbook: A Mind-Body Approach to Regaining Emotional

Control and Becoming Whole (Althea press, 2016)
EMDR Therapy and Somatic Psychology: Interventions to Enhance Embodiment in
Trauma Treatment (Norton, 2018).
The Post-Traumatic Growth Guidebook: Practical Mind-Body Tools to Heal
Trauma, Foster Resilience, and Awaken your Potential (Pesi Publications, 2020)
Posted in anxiety, depression, Health Psychology, mind-body therapies, neuropsychotherapy, PTSD
Tagged anxiety, depression, Health Psychology, mind-body therapies, neuropsychotherapy, PTSD
permalink [https://drarielleschwartz.com/natural-vagus-nerve-stimulation-dr-arielle-schwartz/]

Comments
Natural Vagus Nerve Stimulation-Dr. Arielle Schwartz — 18
Comments

Zoe Dewe-Mathews
on July 22, 2015 at 2:03 pm said:

This is really helpful. I am convinced that the Vagus nerve is a major key in the
mind/body connection – if it is the cause of a problem, it can also be the solution:)

Leckey
on July 25, 2015 at 2:58 am said:

Good article!

One thing I as an emergency responder experience, and I am today, is that when a

call, even a simple call like last night’s simple fire, topped off with short sleep,
activates my PTSD symptoms, the LAST thing I want to do is connect. Maybe after a
good night’s sleep, this will change. Of course it will, everything is impermanent.

I do however, use humming, and the 4-7-8 breathing technique, and at times when I
feel avoidant, sitting still with nature.

Arielle Schwartz
on August 11, 2015 at 2:11 pm said:

Great to hear from you, Lecky. I love connecting with others who have a passion
for resilience and resilience practices. Nature, humming, 4-7-8. Excellent. I took
a moment to check out your website and see you do TRE. Fantastic exercises to
release trauma from the body. Whidbey Island is lucky to have you and Petra.
Glad to know you are out there. Are you on Facebook? Connect with me there at
https://www.facebook.com/drarielleschwartz
Dr. Arielle Schwartz
 Leckey Harrison
on August 11, 2015 at 3:15 pm said:

Thank you. We are getting more out there. I travel to Georgia to teach
emergency responders in FEMA region IV next month. Five more next year.
Petra is moving towards women who gave traumatic births, as that was her
experience.

I am on Facebook, https://www.facebook.com/RobertLeckeyHarrison.
Also LinkedIn, https://www.linkedin.com/profile/preview?
vpa=pub&locale=en_US.

Steve
on August 11, 2015 at 12:03 pm said:

Please sign me up for email updates of new posts

Arielle Schwartz
on August 11, 2015 at 2:12 pm said:

Got you on the list! Great that you’ll stay up to date on what I’m posting.
Dr. Arielle Schwartz

Robyn
on December 14, 2015 at 3:47 am said:

I would like to try these techniques and everyone does a great job of explaining how
to do them however no one talks about duration. Should humming be done for 1-3
minutes or 15, 30 or how long?
Should the breathing exercises be done in 15 minute durations three or four times a
day?

I’m really looking for a bit of guidance. Thank you for any info you can share.

Arielle Schwartz
on January 28, 2016 at 2:54 am said:
 Robyn,
Great questions! I think the answer is very personal. Experiment for yourself.
How long do you need to practice any of the exercises until you feel a shift
internally? Listen to your body and your intuition. Personally I find that one
longer (45-60 min) mindfulness or yoga practice each day accompanied by mini
breath awareness and movement breaks works for me. I’d love to hear what you
learn as you explore what works for you.
With Care,
Dr. Arielle

Sandy
on March 31, 2016 at 2:55 pm said:

Thank you.

Arielle Schwartz
on April 15, 2016 at 3:24 am said:

Sandy,
You’re welcome.
So glad you found this helpful.
Dr. Arielle Schwartz

There's Reid
on August 19, 2016 at 3:46 am said:

A really helpful article. I am only recently learning about the role off the vagus nerve
in chronic pain conditions and ptsd as well as the polyvagal response. I appreciate
your outline of the vagal nerve stimulation exercises. Some I have been practicing for
years and others I am learning the value of.
Theresa. ( New Zealand ).

Arielle Schwartz
on August 28, 2016 at 2:54 pm said:
 Theresa,
I am so glad that you found this article helpful. It is always great to get feedback.
Warmly,
Dr. Arielle

Rebecca kalajian
on September 12, 2016 at 12:32 pm said:

I teach how to access the parasympathetic response in my yoga classes and now
know the root of the response!! Fabulous information. Thank you for posting!

Arielle Schwartz
on September 29, 2016 at 1:24 am said:

Rebecca,
Yes, applying this for yoga classes is so helpful. I am glad you found this
information helpful.
Dr. Arielle Schwartz

Kristine Genier
on September 15, 2016 at 7:51 pm said:

Thank you for this information.

Arielle Schwartz
on September 29, 2016 at 1:23 am said:

I am so glad you found this helpful.

Dr. Arielle Schwartz

Hans
on October 16, 2016 at 11:05 am said:
 Hi Arielle, did you know that there´s an app that can stimulate your
vagus nerve? ORIC for iPhone turns your music into medicine. It´s amazing:
http://www.ORIC.com

marianna chryst chryst

on May 10, 2017 at 1:08 am said:

Think vegus nerve is at the root of my gerd and ibs.i have scoliosis and whiplash and
broke my back as a child. Interested .