There’s a “serenity hack” located inside our bodies that most of us have no idea about! It’s called the vagus nerve. While learning how to use this superhighway within our nervous system isn’t a replacement for seeking therapy for grief, trauma, anxiety, and other struggles, this is great information to have in your kit for mental health. Here’s the rundown on what you need to know about the vagus nerve and mood regulation.
What Is the Vagus Nerve?
The vagus nerve is part of the parasympathetic nervous system that plays a role in controlling digestion, heart rate, and immune function. As the longest nerve in the body, the vagus nerve extends from the brainstem to the abdomen. It impacts the function and performance of essentially all of our vital organs. While most people have never heard of the vagus nerve, it is one of the biggest influences on our digestion, blood pressure, breathing rate, mucus production, speech, taste functions, urine output, and mood. Did you catch that last one?
Using the Vagus Nerve to Regulate Mood: Understanding the “OM” Connection
Stimulating the vagus nerve can be a way to calm anxiety and feel more “present” in your body. In fact, you may have already done this before without actually realizing that you were calling out to your vagus nerve. Anyone who has ever chanted “OM” in a yoga class or meditation session was utilizing one of the most common ways to stimulate the vagus nerve. Researchers have discovered that the vibration experienced during audible “OM” chanting has the potential for vagus nerve stimulation.
In 2024, a major clinical trial revealed that vagus nerve stimulation relieves severe depression. What is especially promising about this trial involving 500 people from across the United States is that many of the participants suffered from severe treatment-resistant depression. In fact, a majority of the participants involved were too ill to work. The average participant had tried 13 different treatments before enrolling in the trial. Despite this, the trial revealed statistically significant, measurable improvements in depressive symptoms, quality of life, and functional outcomes.
There have actually been multiple studies in recent years showing vagus nerve stimulation to be a safe, well-tolerated, and effective treatment for depression and mood issues. One notable one from 2024 found that vagus nerve stimulation increased invigoration and wanting in people suffering from depression.
How to Stimulate the Vagus Nerve
The Food and Drug Administration (FDA) has actually approved vagus nerve stimulators (VNS) for treatment-resistant depression. However, people who simply want the mood-boosting benefits of vagus nerve stimulation during stressful events also have options. The easiest way to stimulate the vagus nerve is to simply practice breathing exercises. By taking slow, deep breaths through the belly instead of holding in breath when stressed, you can activate the vagus nerve. As Cedars Sinai suggests, breathe in through your nose for a count of six before breathing out through your mouth for a count of eight. As you inhale and exhale, you may suddenly notice that you’ve gone from frenzied to calm. Exercise, massage, and cold exposure can all also be used to stimulate the vagus nerve.
Speak With a Therapist About Mood Regulation
Learning how to naturally turn off your body’s alarm system to enter a calm state is empowering! Therapy can also be a tool for managing depression, mood issues, anxiety, grief, and other mental health concerns. Bloom Therapy offers science-backed therapy options that include talk therapy, behavioral therapy, art therapy, and EMDR. We offer in-person and virtual visits from our office in PA. Book a consultation today!