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Vagus nerve stimulation has become increasingly popular in recent years due to its reported health benefits. Stimulating the vagus nerve through simple massage techniques can support relaxation for the mind and body. With growing research of its many health advantages, this article will explore whether vagus nerve massage can be considered a natural solution to manage stress and anxiety.
What is the vagus nerve?
Located from the brainstem down to the abdomen, the vagus nerve is the longest cranial nerve in the body. It plays an important role in balancing the nervous system by supporting communication signals between the brain and almost every major organ in the body.
The vagus nerve is part of the parasympathetic nervous system, this is responsible for the regulation of stress and often referred to as “rest and digest” mode. These stress responses can affect many functions of the body, including digestion, heart rate, the immune system, and sleep quality.
Vagus nerve massage: can it reduce stress and anxiety?
Practices to stimulate the vagus nerve are increasingly popular, including cold exposure, yoga, meditation, and breathing exercises. Massage is a simple and convenient way to activate the parasympathetic nervous system and reduce levels of cortisol, one of the body’s main stress hormones.
Gentle massage of the vagus nerve triggers a relaxation response which is shown to:
- Reduce inflammation
- Lower blood pressure
- Improve respiratory and heart health
- Enhance the immune system
- Improve digestion
- Reduce anxiety and depression
In some cases, vagus nerve stimulation devices can further enhance the effects of vagus nerve massage.
Is it safe?
Stimulation of the vagus nerve through massage is generally a safe and effective technique. However, in some circumstances it is possible to overstimulate the vagus nerve and caution should be taken.
Who should avoid stimulating their vagus nerve?
It is advised to take caution and seek medical advice from your doctor before practicing vagus nerve massage if:
- You are pregnant
- Taking medication
- Have low blood pressure
- Have been diagnosed with a medical health condition
How to perform a vagus nerve massage
Below you will find some different ways to perform a vagus nerve massage on yourself. Everyone is different, so you may find that some of the techniques are more effective for you, or more convenient to use when out and about. You can practice these vagus nerve massages individually, or all together, beginning from the ears, then the neck, and working down towards the feet.
Ear
Ear massage is a simple and effective way to stimulate the vagus nerve and can be easily practiced on yourself at any time of day. You can massage one ear at a time, or use both hands to massage both ears at the same time.
You can perform this massage while seated comfortably in a chair. It is best to remove any ear jewelry before the massage.
- Beginning at the top of the ear, gently hold the ear cartilage between your thumb and finger
- With a gentle pressure, massage in small circular motions slowly working your way down the ear
- Once you get to the earlobe, gently squeeze and hold for 3-4 seconds as you inhale
- As you exhale, very gently pull on the earlobe to feel a slight stretch
- You can repeat this again lower down the earlobe
- To finish the ear massage, move one or two fingers up and down behind the outer ear to create a gentle vibration
Neck
Neck massage may help to soothe mild neck pain and tension and stimulate the vagus nerve. This can be done at any time of day and is best to perform while seated.
This massage may be most beneficial in the evening before going to sleep, or in the morning if you wake up with any neck stiffness.
- Start by placing the fingertips of both hands at the back of your neck and gently feel for the base of the skull.
- With your fingertips on either side of the spine, very gently at first, massage in small circles.
- Slowly begin to work your way down the back of the neck while focusing on long deep breaths.
- If it feels comfortable to do so, you may like to apply a little more pressure in some areas.
- When you get to the bottom to the neck, place your finger tips onto the muscle just above the clavicle.
- Massage in small circles from the center, then outwards towards the shoulders.
- Finish by stroking the fingertips down from the ears to the shoulders a few times.
Abdomen
Stress can be related to digestive disorders such as irritable bowel syndrome. So, reducing stress through abdominal massage and vagus nerve stimulation may be helpful in reducing symptoms.
An abdominal massage is best performed while lying down somewhere comfortable. This can be a good way to start and end your day, or at any time of day if you are experiencing some digestive discomfort.
- Begin lying down on a comfortable surface, close your eyes and focus on your breath.
- Allow your stomach to relax, start to notice it rise and fall as you breathe – take 5 to 10 breaths here.
- Place your right hand on your stomach slightly above your naval.
- Slowly begin to draw circles in a clockwise direction – notice if you can start to synchronize the circles with your breath – take another 5 to 10 breaths here.
- If it feels comfortable to do so, you may like to repeat this massage with slightly more pressure.
- Finish by placing both hands on your stomach and breathing deeply for 1-2 minutes.
Feet
There are pressure points in the feet that can help to stimulate the vagus nerve and calm the nervous system.
This simple foot massage can be beneficial before bed to help you wind down for a deep, restful night’s sleep.
- Start seated, lift your right foot and slowly rotate your ankle in circles.
- With your thumb on the sole of your foot and your fingers on top, gently squeeze along the ball of your foot, beneath the big toe, then the second toe, and so on.
- Then down the center of the foot towards the heel.
- Gently squeeze the big toe, then the second toe, third toe, and so on.
- Repeat on the left foot.
Who should consider vagus nerve massage?
Almost anyone can benefit from the positive effects of vagus nerve massage, such as improved digestion and sleep quality. However, people with ongoing digestive issues, anxiety, or regular stress should consider trying these techniques and monitor any improvement in their symptoms.
Other ways to stimulate your vagus nerve
While massage is an effective way to stimulate the vagus nerve, below you will find some other techniques to experiment with.
Yawning
Yawning signals that the vagus nerve has been stimulated. Try this simple exercise to induce yawning and notice how it makes you feel.
- Begin seated or lying down and place one hand on your stomach and one on your chest.
- Become aware of your breath and how it moves the body, begin to consciously slow down your breathing.
- Relax around your jaw and throat, then tilt your head back and allow your mouth to open
- As the yawn comes, allow yourself to extend into it.
- Repeat as many times as you like, you will likely feel yourself able to relax further with each yawn.
Humming or singing
Humming and signing create a vibration in the body which is thought to stimulate the vagus nerve. Allow yourself to explore this through humming or singing any melody that you enjoy.
You can also try simple mantras such as “Om” while extending the sound for as long as you can.
Vagus nerve massage is generally a safe and effective technique that you can practice at any time of day. It supports the parasympathetic nervous system which allows the body to “rest and digest”, reduce feelings of anxiety, and increase immune function, boosting overall health.
We would love to hear your experience with the vagus nerve massage techniques in the article and are always happy to answer any questions you may have. Always consult a doctor for advice on whether these exercises are suitable for you.
Additional section:
FAQs:
- Is it good to massage the vagus nerve?
Vagus nerve massage can reduce stress and anxiety which provides a variety of benefits, including, improved digestion, better sleep, and reduced anxiety.
- Where is the best place to massage the vagus nerve?
This may vary from person to person. Notice what works best for you by trying ou some of the different methods described above.
- Is vibration good for the vagus nerve?
Vibration can help to stimulate the vagus nerve. This can be done manually or using a vagus nerve stimulation device.
- Can I combine vagus nerve massage with other relaxation techniques?
Yes, vagus nerve massage is effective when combined with other techniques such as breathing exercises, visualization, and meditation.
- Do I need special oils or tools for vagus nerve massage?
You do not need any special tools to perform a vagus nerve massage. However, you may be able to enhance your massage with a vagus nerve stimulation device.
