Stimulating the vagus nerve is a significant piece of the puzzle in treating and relieving anxiety, depression and stress - high vagal tone has a calming effect. The good news is we can strengthen this nerve ourselves. Read on for more about this topic and some tips to activate this part of our own self-healing abilities.

Also known as the nerve of compassion, the vagus nerve is the longest nerve in the body. It plays a huge role in the parasympathetic nervous system, acting as a communication pathway between the brain and several organs in the body, including the heart, lungs, and digestive system. It helps regulate our heart rate, breathing, digestion, and other autonomic functions.

When the vagus nerve is in good tone we are helpful, compassionate, able to let go of day-to-day stresses more quickly, and even recover from the loss of a loved one more easily. We have a lower heart rate, balanced blood-sugar, improved digestion and sleep, lower inflammation and even a longer lifespan. David Hamilton writes in his book Why Kindness is Good for You: ‘It has been suggested that the vagus nerve might actually slow the ageing process by increasing the lifespan of telomeres’.

Low vagal tone, on the other hand, is linked with depression – the lower the tone the more severe the depression – as well as stress, anxiety, disrupted digestive functions, and pro-inflammatory responses.

Stimulating the vagus nerve can even prevent organ damage caused by severe infection – it’s a very significant part of our anatomy!

Tips to increase your vagal tone

1 Deep breathing – helps you switch into a parasympathetic state. Try lying on your back with your legs elevated and taking 10 slow deep breaths into your abdomen, if you feel your ribs expand outwards on the inhale you’re breathing deeply! Holding your breath for a few seconds also does it.

I have recently discovered Coherence’s album Respire 1, it has two tracks with soft bell tones to help you regulate and deepen your breathing. When I use it as a meditation tool, play it while writing or even when watching TV to feel more relaxed and grounded. I love it! You can find the album on Spotify and YouTube etc,.

2 Hum or sing – we can mechanically stimulate the vagus nerve, which travels through the throat, by singing, humming or chanting! Another reason to listen and sing along to your favourite music every day, or hum quietly when stressed at work.

3 Meditate/pray – anything that genuinely relaxes you deeply and takes your attention within, will strengthen the vagus nerve. Think yoga, qigong, meditation, metta meditation (for compassion), or prayer.

4 Cold water – splashed onto the face or a short blast of cold water at the end of your shower. The sudden exposure to cold temperatures can activate the body's stress response at first, followed by a relaxation response mediated by the vagus nerve. It is also refreshing and wakes you up!

5 Laughter and time with friends - genuine laughter and social interactions have been shown to stimulate the vagus nerve. What a great excuse to spend time with loved ones, do fun things, or watch a comedy show all to promote relaxation.

6 Massage or kinesiology - certain forms of bodywork, such as massage, acupuncture and kinesiology, can indirectly stimulate the vagus nerve by promoting relaxation, reducing muscle tension, and helping you to feel supported.

It just goes to prove that what brings us real joy is good for us and brings healing.