{"id":3686,"date":"2025-01-20T14:58:47","date_gmt":"2025-01-20T14:58:47","guid":{"rendered":"https:\/\/integrativa.pt\/?p=3686"},"modified":"2026-02-06T11:53:16","modified_gmt":"2026-02-06T11:53:16","slug":"how-stimulating-the-vagus-nerve-can-help-with-anxiety-and-depression","status":"publish","type":"post","link":"https:\/\/integrativa.pt\/en\/como-estimular-o-nervo-vago-pode-ajudar-na-ansiedade-e-na-depressao\/","title":{"rendered":"How stimulating the vagus nerve can help with anxiety and depression"},"content":{"rendered":"
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Anxiety and depression are prevalent mental health conditions, affecting millions of people globally. While conventional treatments, such as cognitive-behavioural therapy and medication, are key to managing these conditions, complementary self-care practices can play an important role in reducing symptoms. The vagus nerve, a key structure of the autonomic nervous system, plays a vital role in emotional regulation and the response to stress.<\/em> This article explores how vagus nerve stimulation can be an additional strategy to reduce symptoms of anxiety and depression, based on scientific evidence, including the polyvagal theory.<\/p>\n

What is the vagus nerve?<\/h4>\n

The vagus nerve is the tenth of the twelve cranial nerves and the largest nerve in the autonomic nervous system, extending from the brainstem to vital organs such as the heart, lungs, stomach and intestines. It establishes direct communication between the brain and various parts of the body, facilitating the regulation of involuntary functions such as heart rate, breathing and digestion. The vagus nerve is part of the parasympathetic system, one of the divisions of the autonomic nervous system, responsible for the \u201crest and digest\u201d response (Porges, 2007).<\/p>\n

The polyvagal theory, proposed by Stephen Porges, suggests that the vagus nerve not only plays a fundamental role in physiological regulation, but is also essential in emotional regulation. According to this theory, the activation of the vagus nerve is closely linked to the body's ability to re-establish equilibrium after situations of distress. stress,<\/em> and its function is essential to promote feelings of security and relaxation (Porges, 2007).<\/p>\n

When the parasympathetic system is active, it acts in the opposite way to the sympathetic nervous system, which is responsible for the \u201cfight or flight\u201d response, helping to reduce the physiological effects of stress.<\/em> Therefore, a functional vagus nerve is essential for emotional balance and for mitigating the body's response to stress.<\/em><\/p>\n

How the vagus nerve influences anxiety and depression<\/h4>\n
Regulation of the response to stress<\/em><\/h5>\n

Anxiety often results from the chronic activation of the sympathetic nervous system, which puts the body in a constant state of alert, preparing it to react to an imminent threat. This causes physiological responses such as increased heart rate, shallow breathing and a feeling of agitation. Stimulation of the vagus nerve activates the parasympathetic system, slowing down these effects and inducing a state of calm (Thayer & Lane, 2000). By stimulating the vagus nerve, the body can inhibit the \u201cfight or flight\u201d response, facilitating recovery and relaxation. The polyvagal theory emphasises that the activation of the vagus nerve contributes to a state of security, which is fundamental for emotional regulation and the reduction of the stress of the body. stress<\/em> (Porges, 2007).<\/p>\n

Possible effects of the vagus nerve on mood regulation<\/h5>\n

Scientific research suggests that the function of the vagus nerve is closely linked to the production of neurotransmitters such as serotonin and dopamine, which are essential for mood control. Serotonin, often called the \u201chappiness hormone\u201d, plays a key role in emotional regulation, while dopamine is involved in feelings of pleasure and motivation. Stimulation of the vagus nerve can help to increase the levels of these neurotransmitters, promoting an improvement in mood and a reduction in depressive symptoms (Friedman & Thayer, 1998). In addition, activation of the vagus nerve can contribute to increased neuroplasticity, which makes it easier for the brain to adapt to stressful situations. stress<\/em> emotional, helping to reduce symptoms of apathy, sadness and demotivation often seen in depression.<\/p>\n

Reducing inflammation<\/h5>\n

Chronic inflammation is a factor often associated with both anxiety and depression. Studies indicate that activation of the vagus nerve exerts an anti-inflammatory effect, modulating the production of inflammatory cytokines such as TNF-\u03b1, IL-1\u03b2 and IL-6, which are elevated in states of chronic inflammation (Kox et al., 2014). The vagus nerve regulates the inflammatory response through the vagal inflammatory reflex, a mechanism mediated by the parasympathetic system, which helps to decrease the production of these inflammatory substances. By reducing systemic inflammation, vagus nerve stimulation can attenuate the symptoms associated with mental disorders, including anxiety and depression, promoting a neurochemical environment more favourable to emotional balance.<\/p>\n

How to stimulate the vagus nerve naturally<\/h4>\n

There are various practices that can be integrated into everyday life with the aim of favouring modulation of the vagus nerve and supporting the balance of the autonomic nervous system.<\/p>\n