If you’ve been dealing with anxiety, the numbers say that you’re far from alone. According to the Anxiety and Depression Association of America (ADAA), 6.8 million Americans live with generalized anxiety disorder (GAD), and 15 million report dealing with social anxiety disorder (SAD). However, less than half of the people dealing with these issues seek help when they need it. While it’s critical to consult with a medical professional to determine the best way to manage your anxiety, it can also be helpful to know some alternative methods that can support your mental well-being. The good news is that certain nerve exercises may offer benefits, according to a recent study.
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The 2025 study aimed to determine a possible link between vagus nerve stimulation and alleviating symptoms of anxiety or depression. Participants in the study were athletes who hadn’t been previously diagnosed with major depression, schizophrenia, or bipolar disorder in the past five years or diagnosed with anxiety or depression in the past three months. The 35 participants were randomly divided into the experimental and control groups.
Those in the experimental group were given daily vagus nerve stimulation exercises for four weeks. The stimulation was done using a noninvasive auricular stimulator designed for mental health enhancement, which delivered stimulation through electrodes attached to the auricle of the outer ear. This placement is significant as it’s where vagus nerves are concentrated.
To assess changes in their mental state, all participants were given psychological assessments at the beginning, mid-point, and end of the study. At the mid-point and end of the study, those in the experimental group reported a decrease in their stress, anxiety, and depression levels. Comparatively, the participants in the control group saw little change in their anxiety during the study. While their levels of depression dipped slightly at the mid-point, they returned to their pre-study levels by the end. Interestingly, their stress levels were even higher than at the end.
While more research needs to be done, the results suggest that vagus nerve stimulation may be helpful for people who are dealing with stress, anxiety, and depression.
The human body has 12 nerves that run from the brain to different parts of the body called cranial nerves. These nerves pass information back and forth between the brain and other systems. The largest one is the vagus nerve, which has two main nerve bundles running along either side of the neck. The vagus nerve extends from the brainstem to various parts of the body, including the heart, lungs, stomach, digestive tract, pancreas, spleen, kidneys, and liver.
As a result, the vagus nerve is integral to essential functions such as breathing, heart rate regulation, digestion, blood pressure regulation, mood regulation, sleep, and a healthy immune system. The vagus also shuts down excessive inflammation in the body.
When the vagus nerve isn’t working as it should, though, you can experience serious disruptions in how your body works. You may also develop chronic inflammation, which can increase your risk of being diagnosed with certain illnesses like heart disease, diabetes, cancer, asthma, Crohn’s disease, and rheumatoid arthritis. You may also have a higher chance of dealing with anxiety and depression.
While different factors can affect the vagus nerve, a few common ones include aging, chronic stress, physical trauma, exposure to environmental toxins, drinking alcohol in excess, smoking, having a poor diet, a lack of regular exercise, being overweight, and not sleeping well.
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Given that the vagus nerve controls or interacts with multiple systems, researchers have been intrigued by how it may help with various chronic conditions. As early as the 1880s, an American neurologist, James Corning, started exploring how vagus nerve stimulation could help to manage epilepsy. While it took some time, the Food and Drug Administration (FDA) approved the first vagus nerve stimulation implant device in 1997 for refractory epilepsy. Since then, the FDA has also approved similar devices for the treatment of depression, migraines, cluster headaches, and obesity.
Researchers continue to explore ways that stimulating the vagus nerve can help with other conditions as well. For example, vagus nerve stimulation is being studied to potentially manage or treat conditions caused by chronic inflammation, such as diabetes, Alzheimer’s disease, cardiovascular disease, and arthritis.
While the work continues, some health professionals feel it may be beneficial to investigate the effectiveness of noninvasive vagus nerve stimulation as well. That’s where stimulation exercises come in. They may be a good way to quickly reap some of the benefits.
While interest in the vagus nerve isn’t new, that doesn’t mean there isn’t more to discover. As researchers delve into all the potential benefits of vagus nerve stimulation, you can figure out if doing these exercises is beneficial to your mental health. It’s important to remember, though, that these exercises aren’t a replacement for medical care, so be sure to see a doctor about your symptoms when you can.
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