What is the Vagus Nerve and How Does it Affect the Stress Response?

With the rising popularity of mental health awareness, we are learning more about the connection between the vagus nerve and our physical, cognitive, and emotional well-being. It is said that if you can “tone” (calm or condition) the vagus nerve through mind-body practices, you may begin to see positive results in the state of your mind and body. These benefits can include a higher capacity for stress, decreased heart rate, lower blood pressure, and more. When going through the struggles that come with a pediatric cancer diagnosis, these tools can be beneficial. Being a support system for a child with cancer can be very taxing on your body, mind, and spirit. Remember, it’s just as important to take care of yourself while caring for others.

What is the Vagus Nerve?

The vagus nerve is the longest cranial nerve in the body. It runs from the brain and wanders throughout the head, neck, and torso, connecting with various areas such as the heart, lungs, and abdomen. These nerves make up most of our parasympathetic nervous system, or as many people know it, the “rest and digest” nervous system. It is the counterpart to the sympathetic nervous system (our “fight or flight” nervous system) that together make up our autonomic nervous system. Collectively, these nerves carry signals from our brain to our body, telling us to do things “automatically” without consciously thinking about it. (Professional, C. C. M. (n.d.))

How Does the Vagus Nerve Affect the Stress Response?

In modern society, you are increasingly exposed to more and more stress. You have instant access to the internet, which provides you with a large amount of information at any given time of day. Additionally, you may be coping with life stressors such as financial budgets, loneliness, social discrimination, health issues, a lack of time, unhealthy relationships in work or personal life, poor sleep quality, and beyond. All of these factors together can easily be overwhelming, especially when your child has recently been diagnosed with cancer.

Our bodies were designed to activate the stress cycle to protect ourselves and survive dangers such as predators in the wilderness. Ideally, after the stressor goes away, our bodies are allowed time to wind down and complete the stress cycle by exerting the energy to run away or solve the problem another way before resting. Nowadays, you don’t often have the luxury to complete stress cycles with the rest you need following exposure to stressful stimuli. Instead, you can learn to cope with this ever-increasing exposure to stress by finding a routine of mindfulness practices.

A 2018 study of the vagus nerve as the modulator of psychiatric and inflammatory disorders noted that vagal tone is correlated with the capacity to regulate stress responses. Stress levels can be influenced by breathing and using other mindfulness practices that include breathwork which contribute to an individual’s resilience, increase in mood, and decrease in anxiety symptoms (Breit, et al, 2018). For parents, caregivers, and families of children with cancer, these practices can help support you in feeling more grounded and present while devoting time to the processes that come with a pediatric cancer diagnosis.

5 Ways to Tone the Vagus Nerve

Here are 5 practices to help tone the vagus nerve and increase your body’s capacity for stress:

• Meditation
• Breathwork
• Massage
• Weighted Blankets
• Cold Water Therapy

Meditation

Meditation is a practice of quieting the mind. There is no wrong way to do this practice, and you can easily tailor it to your preferences and lifestyle. Beginning a practice like this may feel daunting, but it doesn’t have to be long and complicated to be effective. It can be as simple as taking a few minutes to close your eyes and focus on your breath, a sound, or a mantra. If you can quiet your mind, even for a moment, this allows you the time and space to be more aware of how you feel physically, mentally, and emotionally. Many say acknowledging your feelings is the first and biggest step to internal healing. For more support, consider downloading an app such as Calm or Headspace or searching for free guided meditations on YouTube.

Breathwork

Similar to meditation, breathwork is a tool you can use to get out of your busy mind and focus on your body. Breathwork increases oxygen in the blood which is beneficial to your cardiovascular and other body systems. A few moments of deep breathing can also activate your parasympathetic nervous system which may increase your mood and general sensation of calm. Conscious, slow, deep breaths can reap many benefits including the release of endorphins, our “feel good” hormones. Consider apps such as Open or Breathwork, as well as free guided YouTube videos.

Massage

Massage is a therapeutic practice that releases tension in the physical body as well as the mind through physical touch. Receiving therapeutic touch can have similar effects as meditation and breathwork. It can help you focus your mind on one thing and release the feel-good chemicals in your body, allowing you time to recover from stress. If an appointment with a licensed massage therapist isn’t available to you, consider asking a trusted loved one or practicing self-massage with tools such as a foam roller to reap some of the same benefits.

Weighted blankets

Covering yourself with a weighted blanket is a form of pressure therapy that simulates the act of being hugged, cuddled, or held. This activates the parasympathetic nervous system and triggers your body to rest, potentially lowering your heart rate and blood pressure. You can find a variety of weighted blankets online, or you can use what you have at home. Try doubling up on comforters and blankets, crafting a rice or bean bag, or cuddling up with a loved one or pet.

Cold water therapy

Immersing yourself in cold water, more commonly known as a “cold plunge,” may have a positive impact on your body. Although research has not caught up to the popularity of cold water therapy, a 2018 study on the effects of cold stimulation on cardiac-vagal activation in healthy patients suggests that benefits may be due to the sudden constriction of blood vessels. Benefits may include increased metabolism and immune system strength, decreased inflammation, increased muscle recovery, and an increase in a sense of calm (Jungmann, et al. 2018). As this is not a risk-free activity, it is important to consult your healthcare provider before participating in extreme cold therapy, especially if you have any cardiovascular health history.

As the busyness of life catches up to you, your nervous systems may feel “fried” at the end of each day, leaving you exhausted. This is especially true for families navigating a pediatric cancer diagnosis. With awareness of how stress affects your body, plus the use of daily mindfulness tools, you can better take care of yourself physically and mentally. This can further empower you with the ability to cope better and, in turn, show up more grounded and refreshed while caring for and supporting your child on their cancer journey. 

---

References:

Breit S, Kupferberg A, Rogler G, Hasler G. Vagus Nerve as Modulator of the Brain-Gut Axis in Psychiatric and Inflammatory Disorders. Front Psychiatry. 2018 Mar 13;9:44. doi: 10.3389/fpsyt.2018.00044. PMID: 29593576; PMCID: PMC5859128.

Professional, C. C. M. (n.d.). Vagus Nerve. Cleveland Clinic. https://my.clevelandclinic.org/health/body/22279-vagus-nerve

Jungmann, M., Vencatachellum, S., Van Ryckeghem, D., & Vögele, C. (2018). Effects of cold stimulation on Cardiac-Vagal Activation in healthy participants: randomized controlled trial. JMIR Formative Research, 2(2), e10257. https://doi.org/10.2196/10257