How Can Nervous System Regulation Improve Mood? 

Between the day-to-day stresses of daily life and the never-ending news cycle, our brains and bodies are constantly overstimulated. This can cause our bodies to stay in the fight-or-flight response, even when it’s unnecessary and detrimental to our health and well-being .

Fortunately, through science-based mindfulness techniques, you can reset your nervous system to improve your mood and mental health. Cue the vagus nerve. 

In the late 1800s, scientists first discovered the vagus nerve, which we now know is a key player in determining our mood. When the vagus nerve is activated, our mood is improved. In fact, in a study conducted during the early 2000s, researchers found that vagus nerve stimulation yields antidepressant effects in subjects that were previously otherwise resistant to treatment. 

So, why does the state of your present mood matter when talking about future well-being? According to the National Library of Medicine, “positive mood within the normal range is an important predictor of health and longevity.” In fact, studies have found that a more positive mood yields benefits like being able to foster stronger relationships and lowering the risk of disease and other health risks. 

Four Methods to Regulate Your Nervous System and Activate the Vagus Nerve

Breathwork

Physically, breathwork can work to lower levels of cortisol in the body, resulting in a feeling of relaxation and ease. It can even work to lower your blood pressure, slow your heart rate, and change your blood pH. Breathwork can also help activate the parasympathetic nervous system and calm the response to fight-or-flight. As you focus on your breath, you will notice a shift from the heightened mental state you were in, to a calm and more present feeling. This will help you reset your nervous system to make better and more clear decisions.

Start your practice: The Perfect Breath

Meditation

During meditation, you are directly activating the parasympathetic nervous system instead, our “rest-and-digest” function, which rewires our brain to reach a state of relaxation. This is especially beneficial when focusing on resetting your nervous system, which may be stuck in a perpetual state of “fight-or-flight” (also known as the sympathetic nervous system).

Start your practice: Open Awareness

Movement

Engaging in regular physical activity provides a multifaceted approach to resetting the nervous system and activating the vagus nerve, offering a range of physiological and psychological benefits. Physical movement has been linked to the release of neurotransmitters and hormones, including endorphins and serotonin, which contribute to an overall sense of well-being and happiness.

Start your practice: Feel Good Flow

Sound

Another way to improve your vagus nerve is through sound. Studies have indicated that exposure to certain types of music can elicit a parasympathetic response through the stimulation of the vagus nerve. For instance, slow-tempo music with a calming melody has been found to enhance vagal tone, promoting a state of relaxation and tranquility. By triggering this parasympathetic response, individuals may experience a reduction in stress, anxiety, and an overall improvement in mental well-being. This connection between sound, the vagus nerve, and the modulation of the nervous system highlights the potential of incorporating music as a therapeutic tool to foster a calmer state and reset the nervous system.

Start your practice: Focused Sound

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