Boost Cognitive Health Through Vagus Nerve Stimulation
Stimulating the vagus nerve through simple practices like humming and grounding may help support cognitive health by reducing stress and promoting brain function.
Stress, the Vagus Nerve, and Cognitive Health
The vagus nerve plays a vital role in maintaining brain health by supporting blood flow, oxygen delivery, and gut-brain communication. It fosters an anti-inflammatory environment that may protect against cognitive decline.
One key function of the vagus nerve is regulating the body’s response to stress. For people with nurturing and engaged parents during childhood, their vagus nerve may have the necessary vagal tone to help them bounce back quickly with resiliency if they have a stressful event or period of time.
However, many of us did not have the ability to develop resilient vagal tone during childhood so stress can easily overwhelm the nervous system and lead to chronic engagement of ‘fight or flight’ state (sympathetic nervous system) or a state called dorsal vagal shutdown.
If the body engages in sympathetic nervous system during stress, the cognitive function of the brain is focused on survival and can engage in repetitive, catastrophic thought patterns. If the body is in this state for many hours at a time, the body depletes the temporary energy used during this state and will then drop into a dorsal vagal state where brain function slows, causing mental fog, memory issues, and difficulty concentrating.
Managing one’s autonomic nervous system responses such as chronic engagement in sympathetic nervous system (‘fight or flight’) or a dorsal vagal state can help maintain mental clarity and overall cognitive well-being.
Dorsal vagal shutdown can be linked to unresolved emotional issues, such as trauma, attachment wounds, or chronic stress. For instance, excessive work-related stress can keep the nervous system in a dysregulated state, making it difficult to focus and think clearly. Addressing the root cause of this dysregulation—whether it’s workplace stress or deeper emotional wounds—is essential for long-term healing. Effective approaches may include trauma-focused therapy, exploring attachment styles, and identifying personal triggers.
Stimulating the Vagus Nerve Naturally
Strengthening the vagus nerve can help regulate the nervous system and improve cognitive health. While medical devices can stimulate the nerve, natural methods are widely accessible and effective:
Humming, Chanting, and Singing: The vagus nerve connects to the vocal cords, so using your voice mindfully can activate it. Studies show chanting “om” can calm stress-related brain activity.
Grounding Techniques: Walking barefoot, touching natural surfaces, and focusing on physical sensations can signal safety to the nervous system, reducing stress and enhancing brain function.
Gentle Movement and Mindful Exercises: Slow, intentional movements help reconnect the body and brain, improving focus, and mental clarity.
A Holistic Approach to Brain Health
Humming, singing, grounding, slow intentional movements, and mindful exercises can help manage cognitive challenges by developing improved vagal tone of the vagus nerve which in turn can help the whole body to cope with situational stressors. However, it is imperative to address underlying causes of chronic stress, environmental stressors, or trauma in order to attain long-term brain health.
Working with a trauma-informed, mindful, and holistic therapist in therapy can help you to process long-held stressful or traumatic experiences while also helping you develop a routine of mindfulness and lifestyle adjustments that can support a well-balanced nervous system that fosters lasting cognitive resilience.
By incorporating simple and holistic vagus nerve stimulation techniques such as the ones mentioned above into daily life, we can take proactive steps to maintain or improve cognitive health and overall well-being. Read more about the vagus nerve and tips to build vagal tone here.