Vagus Nerve Part II
As discussed in my prior post, the vagus nerve plays a role in avoiding and correcting inflammation and immune system response. However, stimulating the vagus nerve is not limited to devices and breathing. Below are some more ideas.
Meditation. Take a few minutes daily to focus on your breath and forego electronics. There are many styles of meditation, but mindfulness practice is the most commonly researched. Do not worry about sitting in the traditional cross-legged or lotus position—what’s important is relaxation and breathwork. Instructions are here: Mindfulness; Body Scan; Walking Meditation; and Gratitude. There are many styles. Find one that works for you. Some apps help with guided meditations, relaxing music, or ringing bells to tell you when to return to your day-to-day.
Nature. Fresh air, natural light, and the calming sounds of birds or rustling leaves help lower stress hormones, boost mood, and even strengthen the immune system. One reason is the vagus nerve, which plays a considerable role in relaxation and recovery. When you’re out in nature—especially near trees, water, or wide open spaces—your vagus nerve gets activated, slowing your heart rate, easing tension, and promoting a sense of calm.
Tai Chi, Qigong, and Yoga. Movement is essential for everyone, regardless of their current abilities. Both yoga and tai chi/qigong have seated versions of their movements, which are safe for those with limited mobility or who have balance issues and should not start a practice where they might increase the chances of falling. I have downloaded an app and am trying this. A great resource, though not specifically yoga or qigong, is https://justinagustin.com/. He is excellent for beginners and for folks with limited mobility who need chair-based exercises or who need to ease in slowly. He also has an app and is on Instagram.
Some other ways to stimulate the vagus nerve include:
Cold therapy. Splash your face with cold water. This is a great way to diminish stress or anxiety while you are in the thick of it. If you’re super stressed out, try this easy fix to slow your heart beat and calm down.
Gargling. Gargle with water for up to 30 seconds in the morning and evening. The reasons for this are similar to how humming is helpful.
Acupuncture and massage. Body care treatments can help with relaxation, pain, and other ailments. If you let your provider know you hope to focus on vagus nerve stimulation, they should be able to do so. As I have posted before, I have tried these last 2 and am still doing regular massage and benefiting from it.
The Vagus Nerve and Dysphagia
The vagus nerve plays a pivotal role in coordinating the muscles involved in swallowing. While damage or dysfunction of this nerve can lead to dysphagia, or difficulty swallowing, the dysphagia present for some in IBM is more likely caused by muscle degeneration, primarily the paryngeal and esophageal muscles.
While VNS has been explored for neurogenic dysphagia (e.g., stroke, ALS, or vagus nerve dysfunction), its potential for IBM-related dysphagia is uncertain. However, below are some theoretical reasons it might indirectly help.
Anti-Inflammatory Effects. IBM has an inflammatory component, and VNS has been shown to reduce pro-inflammatory cytokines (TNF-alpha, IL-6). If inflammation contributes to muscle dysfunction in IBM, vagus nerve activation might provide some benefit.
Improved Coordination of Swallowing. Some studies suggest that VNS enhances motor control and reflexive swallowing in patients with neurogenic dysphagia. If IBM patients experience any secondary neurological dysfunction, VNS could offer mild benefits.
Potential for Neural Plasticity: VNS stimulates brainstem circuits involved in swallowing. Even though IBM is a muscle disease, some compensatory neural effects that improve swallowing coordination could exist.
For IBM-related dysphagia, therapies like neuromuscular electrical stimulation (NMES) for the swallowing muscles, swallowing therapy, and diet modifications are likely to have more direct effects. It's essential for IBM patients experiencing dysphagia to consult with healthcare professionals specializing in neuromuscular disorders and swallowing dysfunction to develop a personalized management plan.
Tell me about your experiences trying some of the vagus nerve stimulation modalities above. See you soon.
“All we have to decide is what to do with the time that is given us.”
This blog post is based on personal experiences and is not meant to provide medical advice.
Always consult your healthcare professional for personalized guidance on your health journey.
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