Whether you need relief from IBS symptoms or are looking to improve your digestive health, you can take advantage of the incredible link between the vagus nerve and gut function, experts say.
Our digestive system is a complex network of organs responsible for processing the food we eat. Sometimes, however, this system doesn’t work as well as it should, causing gut issues that range from a mild stomachache to chronic gastrointestinal issues, like irritable bowel syndrome (IBS).
One potential key to improving gut function is to stimulate the vagus nerve, a crucial component of the parasympathetic nervous system that plays a pivotal role in regulating digestion, as well as many other critical bodily functions. Though many things can cause gut dysbiosis — an imbalance in your gut’s bacteria — and seeking medical care from a board-certified gastroenterologist can help you pinpoint the exact causes of your digestive issues, you may help improve some of your symptoms by activating the vagus nerve and promoting relaxation.
Whether you are looking to boost your gut function, need relief from symptoms like belly bloat and gas, or have a diagnosis of IBS, read on to learn about the link between the vagus nerve and digestive health, and how you can tap into the vagus nerve’s power to improve your overall well-being.
The Connection Between Gut Function and the Vagus Nerve
According to Deepak Vadada, MD, a board-certified gastroenterologist based in New York City, the vagus nerve plays a vital role in the functioning of our gastrointestinal system. “The vagus nerve is the longest cranial nerve. It helps manage the complex processes in your digestive tract, and controls the process of digestion by stimulating the production of stomach acid and digestive enzymes,” Dr. Vadada tells DailyOM.
The vagus nerve is able to affect digestion because it contains both efferent (motor) and afferent (sensory) nerve fibers, says UK-based gastroenterologist Sara Mesilhy, member of the Royal College of Physicians. Efferent fibers carry impulses away from the central nervous system (brain and spinal cord) while afferent fibers carry impulses toward it.
“The vagus nerve’s afferent fibers sense signals from the gut environment and transmit them to the brain, influencing behavior,” Dr. Mesilhy explains. “The efferent fibers can regulate gastrointestinal function. A healthy gut with beneficial bacteria can create [signals] that are communicated via the vagus nerve to the brain, helping to reduce inflammation.”
Mesilhy also says that multiple studies reveal that the gut microbiota (the microorganisms in our GI tract) communicate with the brain through the vagus nerve. “The vagus nerve is also able to modulate the permeability of the intestinal barrier accelerating the resolution of inflammation,” the expert says. “With bad bacteria or viruses that cause gut inflammation, the vagus nerve will inform the brain immediately. The brain in turn starts the physiological processes for reducing that inflammation. If the vagus nerve isn’t healthy, then this communication may be weak and the inflammation may be augmented.”
Take the Course: The Vagus Nerve Miracle
How Stimulating the Vagus Nerve Can Help Reduce IBS Symptoms
Research shows that psychological stress can have a significant impact on gut function, particularly when it comes to irritable bowel syndrome. This link between emotional well-being and gastrointestinal health is often referred to as the gut-brain axis.
“When we experience stress, our bodies react by altering hormone levels and slowing gastric secretions, potentially leading to a variety of gastrointestinal issues, such as irritable bowel syndrome and indigestion,” Vadada says, and may contribute toward the development of stomach ulcers.
Stimulating the vagus nerve activates communication between the stomach and brain, and may support a healthy gut — meaning you have a good balance of beneficial bacteria that aid digestion and support overall health, and your digestive system is able to absorb nutrients effectively, helping your body get essential vitamins and minerals.
Tracey Randell, a nutritionist, Institute for Functional Medicine certified practitioner, and founder of IBS Clinics in London, tells DailyOM that activating the vagus nerve has been shown to help improve gut function in the following key ways:
- Reducing inflammation
- Strengthening gut motility (ensuring that food moves properly through the intestines)
- Helping to optimize gut microflora balance (and therefore aiding digestion)
- Reducing visceral pain (which translates to alleviating abdominal pain from IBS)
- Lowering intestinal permeability (also known as leaky gut)
If you have stress-induced IBS specifically, vagus nerve stimulation can also turn your body’s attention away from anxiety and back to its essential functions, including digestion, explains functional medicine practitioner Jabe Brown, founder of Melbourne Functional Medicine in South Melbourne, Australia.
Psychological stress can have a significant impact on gut function, particularly when it comes to irritable bowel syndrome. This link between emotional well-being and gastrointestinal health is often referred to as the gut-brain axis.
“If your body is not prioritizing digestion because it is allocating its resources and attention to something it perceives to be more important — like the myriad modern-life psychosocial stressors we are all exposed to, which the body sees as survival threats — then doing something to draw the body’s attention back to digestion as being a priority can help a lot,” he tells DailyOM. “This is what vagal stimulation is doing: telling the body to prioritize digestion.”
5 Ways to Stimulate the Vagus Nerve for Digestive Health Benefits
According to the experts who spoke with DailyOM for this story, there are five key ways to stimulate the vagus nerve to help ease digestive issues or try to alleviate the symptoms of IBS, alongside any other treatments you’re following under your doctor’s care. For best results, practice vagus nerve stimulation before eating, Brown advises.
1. Diaphragmatic Breathing
Diaphragmatic breathing, also known as slow abdominal breathing, is a technique that involves contracting the diaphragm on inhaling and relaxing it on exhaling (also referred to as belly breathing). It is particularly helpful for alleviating IBS symptoms that are sensitive to stress.
“This type of breathing stimulates the vagus nerve, which triggers the parasympathetic nervous system’s relaxation response,” Mesilhy explains. “By stimulating the vagus nerve, diaphragmatic breathing may have beneficial effects on gut health, particularly in managing issues like abdominal bloating, diarrhea, and constipation.” Engaging the diaphragm initiates a soft massaging motion for the intestines and stomach to help soothe these symptoms.
2. Meditation
Mind-body techniques, like focused vagus nerve meditations, can significantly help manage stress and therefore improve digestive health, Vadada says.
“These techniques stimulate the vagus nerve through mindfulness and deep breathing, which helps reduce the body’s stress response and promote relaxation,” he explains. “This, in turn, can improve symptoms of digestive disorders like IBS by reducing muscle tension and decreasing the frequency of flare-ups.”
3. Vagus Nerve Stimulation Devices
According to Randell, initial pilot research on using noninvasive vagus nerve stimulation devices have shown promising results, “particularly when combined with lifestyle interventions, such as meditation and breathwork to help alleviate IBS symptoms,” she says.
While she notes that large-scale human studies are needed to determine full efficacy, these devices may be able to activate the vagus nerve to harness its anti-inflammatory effects as well as improve digestion. Before using any medical device, however, always consult with your doctor.
4. Throat Vibration
Creating vibration around the throat, whether it’s through singing, humming, or forceful gargling, stimulates the vagus nerve, Brown says. Chanting during meditation or even just saying a long “Ommm” sound can also be a powerful way to combine two vagus nerve-activating practices.
5. Tasting Bitters
A bitter taste stimulates the vagus nerve, research shows, as well as helps boost saliva production and signals your body to create stomach acid, according to Brown. If your doctor gives the okay, you can try putting a few drops of digestive bitters on your tongue before meals or even munch on a bitter herb like arugula to get these gut health-boosting benefits. While many cocktails use bitters for flavor, the effects may not be as potent since they will be diluted (and mixed with other ingredients, which may affect digestion in different ways).
According to Brown, the more methods of vagal stimulation you do, the better the effect will be, but he cautions that not everyone finds relief from their IBS through vagus nerve stimulation. “For some with IBS, vagal stimulation can be an absolute game changer. For others, not so much,” Brown explains, adding that even when IBS presents similarly in two people, the cause can be different. But experimenting with safe and gentle practices like the ones above might be worth exploring, and they may provide clues as to what’s contributing to your symptoms.
Of course, any new or concerning digestive issue warrants a check-in with your healthcare provider. If you’re over 45 (or younger with certain underlying health issues or a family history of certain types of cancer), you should be screened for colorectal cancer, the Centers for Disease Control and Prevention (CDC) advises.
Once you know what’s going on, having new tools in your toolbox like vagus nerve stimulation can help you manage your digestive issues more efficiently. Whether you have a diagnosis of IBS or are experiencing gastro issues on their own, such as bloating, chronic gas, diarrhea, or constipation, stimulating your vagus nerve can offer significant benefits to your overall digestive well-being.
Medically reviewed: August 24, 2023, Russell H. Greenfield, MD
