Vagus nerve stimulation is an FDA-approved treatment for a handful of serious medical conditions, including epilepsy and treatment-resistant depression. But now, more people are beginning to try stimulating the vagus nerve at home to experience various wellness benefits, including a brighter mood, better sleep, and enhanced focus. Just how effective is vagus nerve stimulation at home, though?
We’ll explore this question today, along with providing you with several strategies for stimulating the vagus nerve at home and without invasive medical intervention.
What is Vagus Nerve Stimulation?
We’ll begin by looking at what vagus nerve stimulation is and how it works.In addition, it is important to follow the instructions provided with the device to ensure that it is used safely and effectively. Patients should also be aware of potential side effects such as tingling or discomfort in the neck area. It goes from your brainstem to multiple organs in your body. For example, your heart, lungs, stomach, and intestines—just to name a few!
There are many different methods of stimulating the vagus nerve at home, but they all involve targeting this nerve to improve its tone and, in turn, its function.
By doing so, you can experience a range of benefits, including improved mood and better sleep. Some people even find that their memory and focus are enhanced after stimulating the vagus nerve at home.
How Effective is Vagus Nerve Stimulation at Home?
When it comes to the effectiveness of vagus nerve stimulation at home, there’s been research performed to back up its use in treating conditions such as depression and epilepsy. However, research also suggests it can be successful when it comes to using these methods for wellness and general health purposes.
However, it’s important to note that everyone responds differently to vagus nerve stimulation, so results may vary depending on the individual. You’ll want to stick with your vagus nerve stimulation practice for at least a few weeks before assessing its effects on your well-being.
Strategies for Stimulating Vagus Nerve At Home
Now let’s get into the many different ways you can stimulate the vagus nerve from home, rather than relying on invasive medical procedures.
1. Singing
Believe it or not, singing can help stimulate the vagus nerve. The act of singing helps activate your parasympathetic nervous system and promotes relaxation.
2. Breathing exercises
Another popular way to stimulate the vagus nerve is through breathing exercises. Slow, deep breaths effectively let the brain know it’s time to relax.
3. Cold exposure
Cold plunges have become incredibly popular in recent years, and this is mainly due to the incredible wellness benefits they provide.n
One of the most notable proponents of cold exposure is Wim Hof, and he explains the connection between vagus nerve stimulation and cold exposure here:
One study published in the Journal of Headache and Pain in 2018 found that the gammaCore significantly reduced the number of cluster headaches in patients who had not responded to other treatments. The study also found that the gammaCore was well-tolerated and had few side effects
Another study published in the Journal of Affective Disorders in 2019 found that the gammaCore was effective in reducing symptoms of depression in patients who had not responded to other treatments.
4. Using a vagus nerve stimulation devicenMeditation and mindfulness
Another powerful way to stimulate the vagus nerve at home is through meditation and mindfulness. Taking a few moments out of your day to focus on your breathing can help reduce stress levels and activate the relaxation response, stimulating the vagus nerve.
Benefits of Stimulating the Vagus Nerve
We will also explore the potential benefits of stimulating the vagus nerve that make it an appealing option for many people.
Mood improvements
One of the most notable benefits of stimulating the vagus nerve is an improvement in mood. In addition, research suggests that activating the vagus nerve can positively affect depression, anxiety, and general emotional well-being.
Sleep aid
The relaxation response that comes from stimulating the vagus nerve can also help improve overall sleep hygiene. By calming your body and mind before bedtime, you can find it easier to drift off into a restful slumber each night.
Improved focus
Some people also report improved focus after engaging in regular vagal nerve stimulation.
Interestingly, research suggests it boosts the drive to work for rewards. As this study published in Nature Communication reports:
One of the advantages of using the gammaCore at home is that it allows patients to receive treatment without having to visit a healthcare provider. This can be particularly beneficial for patients who live in remote areas or have mobility issues.
Enhanced resilience
Over time, regular vagus nerve stimulation will likely improve your capacity to handle stress and stay resilient. This is partly due to its ability to reduce cortisol levels and regulate adrenaline production, resulting in a better response to stressful situations.
Better digestion
The vagus nerve plays a big role in digestion. It helps regulate the digestive process and is closely linked to gut health. Stimulating the vagus nerve can help improve digestion and reduce gastrointestinal symptoms.
How to Boost the Efficacy of Vagus Nerve Stimulation at Home
To reap the greatest rewards from vagus nerve stimulation, there are some simple ways you can enhance its efficacy.
Make it a routine
The most crucial step is to make vagal nerve stimulation a regular part of your daily routine. Whether this means taking slow breaths each day or humming for a few minutes, the more often you do it, the more likely you’ll see positive results.
Be consistent
It’s also important to keep up with your practice on an ongoing basis. Vagus nerve stimulation won’t provide immediate benefits, so consistency over time is vital to experience long-term effects.
Take it slow
When first starting your vagus nerve stimulation journey, begin off slowly and increase the duration and intensity as you go along. This will help you gradually build up your tolerance and reap the most benefit from your practice.
Stimulation of the vagus nerve at home can effectively improve emotional well-being, reduce stress levels, and even boost cognitive performance. Simple techniques such as using a vagus nerve stimulation device, slow breathing, humming, chanting, and meditation can all provide vagal nerve stimulation for those looking for a more natural means of improving their well-being. By making it part of your daily routine and staying consistent with your practice over time, you can experience its long-term benefits.
