How to Use Your Nerves To Calm Yourself: Vagal Nerve Stimulation for Anxiety Relief

The episode, hosted by psychiatrist Dr. Tracey Marks, delves into the profound impact of the vagus nerve on anxiety and offers practical methods for its stimulation to induce calm. Dr. Marks begins by defining the vagus nerve as a cranial nerve originating in the brain, distinguishing it from peripheral nerves. She explains its extensive pathway through the neck, chest, and abdomen, highlighting its control over vocal cords and internal organs, and its crucial role in gut-brain communication and heart regulation. The core argument is that by understanding and intentionally stimulating this nerve, individuals can actively manage their physiological stress responses.

A key distinction is drawn between the autonomic nervous system's two branches: the sympathetic and parasympathetic systems. The sympathetic system is characterized as the "accelerator," responsible for the fight-or-flight response, increasing heart rate and breathing in response to stress or even physical exertion. Conversely, the parasympathetic system acts as the "brakes," slowing bodily functions back to a resting state and producing a relaxation response. Dr. Marks emphasizes that the vagus nerve is the primary conduit for activating this parasympathetic "brakes" system, directly counteracting the physiological manifestations of anxiety.

The podcast provides five actionable vagal maneuvers designed to stimulate the vagus nerve and trigger relaxation. These include deep abdominal breathing, aiming for 6-10 breaths per minute, which overrides the automatic breathing rate. Humming, particularly the "ohm" sound, is recommended due to the vagus nerve's control over vocal cords, causing vibrations that stimulate it. Splashing cold water on the face or applying a cold compress to the neck is another technique, leveraging sudden temperature changes to activate the parasympathetic response. Finally, two forms of the Valsalva maneuver are described: forcefully exhaling with a pinched nose and briefly holding one's breath, both increasing internal pressure to stimulate the nerve, though caution is advised for individuals with heart conditions or increased intracranial pressure.

These techniques are presented as versatile tools, most effective for physical symptoms of anxiety like heart racing or sweating, but also useful for general tension or as a "reset." The episode touches upon the vagus nerve's role in hiccups, explaining how breath-holding can sometimes manually override diaphragm contractions. The broader implication is that individuals possess an inherent capacity for self-regulation through conscious manipulation of their nervous system, offering immediate, drug-free methods to regain control over their physiological and emotional states. Dr. Marks personally endorses the "ohm" humming for its effectiveness, underscoring the accessibility of these simple yet powerful interventions.

"how you can stimulate your vagus nerve to calm your anxiety."

"The vagus nerve is called a cranial nerve because it starts in your brain."

"the parasympathetic nervous system is the equal and opposite reaction to the sympathetic system."

"The sympathetic system is the accelerator and the parasympathetic is the brakes that slows things back down to their resting state."

"This is the science behind how the vagus nerve works and how it produces a relaxation response."

"Your brain via the vagus nerve controls your resting breathing rate. But you can override that resting rate by slowing your breaths, holding your breaths, or hyperventilating."

"when you hum, you cause vibrations in your vocal chords that stimulate your vagus nerve."

"The sudden change in skin temperature triggers a parasympathetic response and therefore a relaxation response."

"These vagal stimulation maneuvers work best for anxiety that you feel physically like heart racing, body sweating, or even feeling lightheaded."

"I find the ohm humming particularly useful when I want to calm myself."