The glymphatic and meningeal lymphatic systems have been described as methods by which the brain maintains a healthy homeostasis and removes waste without a traditionally defined lymphatic system. In particular, the glymphatic system relates to the interchange of cerebrospinal fluid (CSF) and interstitial fluid (ISF) whose net effect is to wash through the brain parenchyma removing metabolic waste products and misfolded proteins.

Vagus nerve stimulation refers to any technique that stimulates the vagus nerve, including manual techniques. Studies have shown that vagus nerve techniques can have a positive effect on ‘vagal tone’, which refers to the activity and responsiveness of the vagus nerve and the ability to handle stress. It is a simple and easy way to support vagal function.

Massaging the Vagal Nerve can offer many Potential Benefits:

1. Reduces Stress & Anxiety –By activating the parasympathetic nervous system, which is responsible for the body’s ‘rest and digest’ response, it helps to counteract the sympathetic nervous system, which is associated with the ‘fight or flight’ response. Stimulation decreases cortisol levels, reducing stress and anxiety. This can lead to better sleep and improved mood.

2. May help improve Gut Health –The vagus nerve is a major player in the gut-brain axis. It connects the brain to the digestive system, influencing digestive processes such as gastric motility, secretion of digestive enzymes. It is thought to help reduce inflammation in the gut and may help manage issues like constipation. It might help prevent gut dysbiosis, support nutrient absorption, help alleviate symptoms of disorders such as IBS and IBD.

3. Supports Immune Function &Inflammation – Your gut houses 70 to 80% of your immune system, and an unhealthy gut can contribute to inflammation, as well as related issues like blood sugar dysregulation and autoimmune conditions. Additionally, the vagus nerve possesses anti-inflammatory and analgesic properties, so stimulating it might reduce pain and discomfort from such conditions like migraine, arthritis, diabetes and fibromyalgia

4. Supports Hormonal Balance –By promoting a healthy gut and immune system, the vagus nerve supports hormonal balance. Gut health is essential to brain health, while the brain ( specifically the hypothalamus and pituitary gland) sends signals to the gut to help coordinate hormone production – the hypothalamic-pituitary-adrenal (HPA) axis. By enhancing vagal tone, performing a vagus nerve massage may help alleviate symptoms related to hormonal imbalances, such as stress, anxiety, mood swings and brain fog.

5. May Enhance Brain Function & Mental Health – Optimal vagal tone isassociated with improved cognitive function, emotional resilience, and stress management, promote a sense of calm and well-being. In general, massages can help to reduce levels of cortisol and increase serotonin. Serotonin is a key hormone to promote feelings of happiness and a positive mood.

How to Massage the Vagus Nerve

Massaging the vagus nerve involves gentle techniques aimed at stimulating this crucial pathway, which runs down the centre of the body from the brainstem, through the neck and into the abdomen, where the nerve is accessible. Do these while practising deep breathing to further promote relaxation. Practiced prior to bedtime they can induce a state of relaxation inducive to sleep. Begin from the back of thehead and work down the sides of the neck with circular strokes or gentle feathering strokes to under the collar bone, this is the most basic massage but you will find a more in depth system from the self help guide below.

There is an excellent self-help guide available online from Dr Raymond Perrin DO PhD with use at home techniques.

Search theperrintechnique.com/self-help-guide/ to access a short demo video.

There are Further Ways you can Stimulate the Vagal Nerve.

1. On my website there are downloads for Auricular Therapy with the link to Self Help Sheet.

Also, Cross Crawl for Reflex Coordination and Walking stability. Both found on the Treatments page after the statement of therapy.

These are beneficial too:

2. Singing, Humming and Gargling are stimulating

3. Breathing exercises

4. Exercising regularly

5. Eating a nutrient-rich, balanced diet, especially foods rich in Omega-3 fatty acids, fibre, and antioxidants that can support vagal tone and overall health . Incorporating fermented foods like sheep yogurt, kefir and sauerkraut which can also promote gut health, which is so closely linked to vagus nerve function.

6. A regular sleep schedule. Circadian biology alignment is important to maintain normal functioning of the vagus nerve. Meaning you go to bed and get up at roughly the same time each day even on non-workdays. Read my Blogs on Circadian rhythm and the TCM body clock.

7. Cold Therapy – cold exposure, such as taking cold showers or immersing yourself in cold water, can stimulate the vagus nerve’s parasympathetic response. This triggers the cardio-vagal response and can lead to improved mood, reduce inflammation, and enhance stress resilience. Start with brief exposures, such as 30 seconds and gradually increase as tolerated, up to two to three minutes. For a gentler start, splash your face with cold water after washing, then your arms, or being by turning the shower head to cold and spraying your lower legs.

I hope you enjoy these simple exercises and include them in your daily routine, to promote well-ness and the ability to manage stress, maintaining an active healthy life.