PTSD Flight to Freedom

How to Use the Vagus Nerve to Help with PTSD and C-PTSD

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How to Use the Vagus Nerve to Help with PTSD and C-PTSD: Tips and Tricks for Healing

Living with PTSD or C-PTSD (Complex Post-Traumatic Stress Disorder) is more than just battling memories. It’s often like being stuck on high alert, with your body constantly ready to fight, freeze, or flee—even when there’s no immediate danger. If you’ve been dealing with these overwhelming feelings, you might have come across the term “vagus nerve” in your search for ways to manage symptoms.

The vagus nerve is a powerful tool for helping your body shift from survival mode to a calmer state. Think of it as a kind of internal reset button that can help calm the storm inside. But before we jump into tips and tricks to activate your vagus nerve, let’s break down what this nerve does and why it’s so crucial for people with PTSD and C-PTSD.

What Is the Vagus Nerve, and Why Does It Matter?

The vagus nerve is one of the longest and most important nerves in your body. It connects your brain to vital organs like your heart, lungs, and digestive system. But what really sets it apart is its role in the parasympathetic nervous system—the part of your nervous system responsible for helping you rest, digest, and relax (Porges, 2009). You can think of the vagus nerve as your body’s chill-out command center.

When it’s working well, it helps your body recover after stress by slowing your heart rate, deepening your breath, and releasing calming chemicals. For those of us dealing with PTSD or C-PTSD, activating the vagus nerve means we can give our overworked nervous systems a break, dialing down that constant fight-or-flight response (George et al., 2000).

Why the Vagus Nerve is So Important for PTSD and C-PTSD

If you’re living with PTSD or C-PTSD, your autonomic nervous system can get stuck in overdrive. Maybe you feel constantly anxious or hypervigilant, unable to relax, or find yourself emotionally numb and disconnected. This is where vagal tone comes into play. Vagal tone is the measure of how well your vagus nerve can help your body return to a state of calm after stress. The higher your vagal tone, the quicker and better you can recover from stressful experiences (Thayer et al., 2012).

For people with PTSD or C-PTSD, enhancing vagal tone can help lower the frequency and intensity of symptoms. And the good news? There are simple, everyday things you can do to strengthen your vagus nerve. Let’s dive into some tips and tricks to help calm your nervous system, one vagal activation at a time.

1. Deep Breathing: Reset Your Nervous System, One Breath at a Time

Deep breathing is one of the simplest ways to stimulate your vagus nerve, and the beauty of it? You can do it anywhere, anytime. But not just any kind of breathing—diaphragmatic breathing (belly breathing) is what really gets the vagus nerve fired up.

Step-by-Step Guide to Diaphragmatic Breathing:

  1. Find a comfortable position—sitting or lying down works.
  2. Place one hand on your chest and the other on your abdomen.
  3. Inhale deeply through your nose for a count of four, feeling your belly rise (not your chest!).
  4. Hold the breath for a count of four.
  5. Exhale slowly through your mouth for a count of six, feeling your belly fall.
  6. Repeat this cycle for a few minutes, or until you feel a sense of calm wash over you.

By breathing this way, you’re not only sending more oxygen to your brain but also telling your vagus nerve it’s time to chill. With each slow exhale, your vagus nerve signals your heart to slow down, helping your body shift into parasympathetic mode. Deep breathing has been shown to improve heart rate variability (HRV), which is a great indicator of vagal tone (Lehrer & Gevirtz, 2014).

Pro Tip: Try this before bed if you’re feeling wired but exhausted, or first thing in the morning to set a calm tone for the day. A few minutes can make a noticeable difference.

2. Cold Exposure: A Cool (Literally) Way to Engage Your Vagus Nerve

Ever notice how your body feels after a cold shower? There’s a sharpness, a clarity, almost as if your system has rebooted. That’s your vagus nerve at work! Cold exposure has a long history of use in improving mental health, and studies back it up (Kox et al., 2014). When you expose your body to cold—whether it’s a cold shower or dunking your face in icy water—it stimulates the vagus nerve and activates the parasympathetic nervous system.

How to Try Cold Exposure:

  1. Cold showers: If you’re brave enough, try finishing your warm shower with a blast of cold water for 30 seconds to a minute. This activates your vagus nerve and helps your body adjust to stress more easily.
  2. Cold face immersion: If the idea of cold showers is too intense, start smaller. Fill a bowl with ice-cold water, take a deep breath, and immerse your face for 10-30 seconds. This activates the diving reflex, a natural vagal response that helps slow your heart rate and calm your system (Panneton, 2013).

Pro Tip: You don’t need to become a polar bear to reap the benefits of cold exposure. Even splashing cold water on your face can help.

3. Singing, Humming, and Chanting: Using Your Voice to Activate Your Vagus Nerve

Singing in the shower isn’t just fun—it’s vagus nerve therapy! The vagus nerve runs through the vocal cords and inner ear, which means vocal activities like singing, humming, chanting, or even Om chanting in yoga can stimulate it. You might have noticed that after a long, deep hum or chant, you feel a little calmer. That’s your vagus nerve working its magic, sending calming signals to your brain and body (Porges, 2007).

Try This:

  • Sing or hum for a few minutes—whether it’s your favorite song or a simple hum, let your voice resonate.
  • Chanting: Try repeating calming phrases like “Om” or even mantras like “peace” or “calm.” It doesn’t have to be spiritual—just rhythmic and soothing.
  • Gargling: This one’s less glamorous but works well. Gargling activates the muscles at the back of your throat, which stimulates the vagus nerve. Try it for 30 seconds after brushing your teeth.

Pro Tip: Feeling anxious in public? Humming to yourself under your breath can help engage your vagus nerve without drawing attention. Just be mindful not to do this in meetings—unless it’s that kind of meeting!

4. Mindfulness and Meditation: Calm Your Mind, Heal Your Nerves

Mindfulness and meditation might feel like old news in mental health conversations, but they’re backed by science for a reason. They work. By helping you focus on the present moment, mindfulness can directly stimulate the vagus nerve and improve vagal tone. In fact, studies show that meditation and mindfulness practices increase HRV and reduce symptoms of PTSD by promoting parasympathetic activity (Krygier et al., 2013).

Step-by-Step Mindfulness Practice:

  1. Find a quiet space where you won’t be interrupted.
  2. Sit comfortably, with your back straight but not rigid.
  3. Close your eyes and focus on your breathing—how the air feels coming in and going out.
  4. When your mind wanders (and it will), gently bring your focus back to your breath.
  5. Continue for 5-10 minutes, allowing yourself to just be present.

If traditional seated meditation isn’t your thing, try walking meditation or body scans—both of which can be equally powerful in stimulating the vagus nerve.

Pro Tip: For a real vagal boost, combine mindfulness with deep breathing or humming.

5. Laughter: Yes, Laughter Helps

You’ve probably heard that laughter is the best medicine, and there’s truth to that. Laughing stimulates the vagus nerve and releases endorphins, the body’s feel-good chemicals. Even forced laughter—where you start laughing without a reason—can trigger a real response from your body and help ease stress (Berk et al., 1989).

Try This:

  • Watch a funny video: Five minutes of giggling at cat videos can be more powerful than you think.
  • Laugh out loud: Even if it feels fake at first, force a laugh. Your brain won’t know the difference, and soon enough, the real thing will follow.

Pro Tip: Incorporate more humor into your day. Watch funny shows, spend time with people who make you laugh, or try laughter yoga.

6. Social Connection: Bonding Can Heal Your Nervous System

This one might be tough for those with PTSD or C-PTSD, especially if you’ve experienced relational trauma. But studies show that positive social interactions—even simple ones like chatting with a friend or sharing a meal—activate the vagus nerve and improve emotional regulation (Kok et al., 2013). Social connection stimulates the ventral vagal complex, which promotes a sense of safety and calm.

Actionable Steps:

  • Reach out to a friend or loved one when you’re feeling overwhelmed, even if it’s just for a quick chat.
  • Join a support group for people with PTSD or C-PTSD—having a shared space where you can talk about your experiences can help activate the social engagement system.
  • Physical touch: A hug, a pat on the back, or even petting your dog can engage the vagus nerve.

Pro Tip: Not feeling up to deep conversation? Start small. Even a short text exchange can trigger the social engagement system and boost your mood.

Final Thoughts: You’ve Got the Tools—Now Use Them

Living with PTSD or C-PTSD isn’t easy, and finding ways to manage the overwhelming flood of emotions can feel daunting. But by tapping into the power of your vagus nerve, you have an incredible built-in tool to help regulate your body’s response to stress.

Each of the practices we’ve covered—from deep breathing and cold exposure to singing and laughter—provides a simple, accessible way to strengthen your vagal tone and give your nervous system the break it deserves. Try incorporating one or two of these methods into your daily routine. You might be surprised by how much calmer, more grounded, and resilient you feel.

After all, healing isn’t a one-time event; it’s a daily practice. Keep going, one vagal activation at a time.

References

Berk, L. S., Tan, S. A., Fry, W. F., Napier, B. J., Lee, J. W., Hubbard, R. W., & Eby, W. C. (1989). Neuroendocrine and stress hormone changes during mirthful laughter. The American Journal of the Medical Sciences, 298(6), 390-396. https://doi.org/10.1097/00000441-198912000-00007

George, M. S., Sackeim, H. A., Rush, A. J., Marangell, L. B., Nahas, Z., Husain, M. M., … & Goodnick, P. J. (2000). Vagus nerve stimulation: A new tool for brain research and therapy. Biological Psychiatry, 47(4), 287-295. https://doi.org/10.1016/S0006-3223(99)00308-X

Kox, M., van Eijk, L. T., Zwaag, J., van den Wildenberg, J., Sweep, F. C., van der Hoeven, J. G., & Pickkers, P. (2014). Voluntary activation of the sympathetic nervous system and attenuation of the innate immune response in humans. Proceedings of the National Academy of Sciences, 111(20), 7379-7384. https://doi.org/10.1073/pnas.1322174111

Kok, B. E., Coffey, K. A., Cohn, M. A., Catalino, L. I., Vacharkulksemsuk, T., Algoe, S. B., … & Fredrickson, B. L. (2013). How positive emotions build physical health: Perceived positive social connections account for the upward spiral between positive emotions and vagal tone. Psychological Science, 24(7), 1123-1132. https://doi.org/10.1177/0956797612470827

Krygier, J. R., Heathers, J. A., Shahrestani, S., Abbott, M., Gross, J. J., & Kemp, A. H. (2013). Mindfulness meditation, well-being, and heart rate variability: A preliminary investigation into the impact of intensive Vipassana meditation. International Journal of Psychophysiology, 89(3), 305-313. https://doi.org/10.1016/j.ijpsycho.2013.06.017

Lehrer, P. M., & Gevirtz, R. (2014). Heart rate variability biofeedback: How and why does it work? Frontiers in Psychology, 5, 756. https://doi.org/10.3389/fpsyg.2014.00756

Panneton, W. M. (2013). The mammalian diving response: An enigmatic reflex to preserve life? Physiology, 28(5), 284-297. https://doi.org/10.1152/physiol.00020.2013

Porges, S. W. (2009). The polyvagal theory: New insights into adaptive reactions of the autonomic nervous system. Cleveland Clinic Journal of Medicine, 76(Suppl 2), S86-S90. https://doi.org/10.3949/ccjm.76.s2.17

Thayer, J. F., Ahs, F., Fredrikson, M., Sollers, J. J., & Wager, T. D. (2012). A meta-analysis of heart rate variability and neuroimaging studies: Implications for heart rate variability as a marker of stress and health. Neuroscience & Biobehavioral Reviews, 36(2), 747-756. https://doi.org/10.1016/j.neubiorev.2011.11.009

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