964 - 4 Easy Ways to Stimulate the Vagus Nerve
Dr. Ruscio Radio, DC: Health, Nutrition and Functional Healthcare
Dr. Michael Ruscio, DC
4.5 • 774 Ratings
🗓️ 28 April 2025
⏱️ 46 minutes
🧾️ Download transcript
Summary
Learn how to stimulate your vagus nerve to heal our gut, stress & more! Tune in.
Work with us at our virtual clinic: https://drruscio.com/virtual-clinic/
Product mentions:
Vagustim: https://vagustim.io/products/
👇 Watch more videos like this:
➡️Breathwork Technique Proven To Reduce Cortisol:
https://www.youtube.com/watch?v=4xEhurZ58x0
➡️How the Limbic System Contributes to Dysbiosis:
https://www.youtube.com/watch?v=G85qiNwdNQ0
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Leave your questions in the comments!
👇Read these next:
➡️ Vagus Nerve Damage Symptoms & How to Deal:
https://drruscio.com/vagus-nerve-damage-symptoms/
➡️ What to Eat for Healthy Vagal Tone:
https://drruscio.com/vagus-nerve-diet/
Timestamps
00:00 Intro
00:47 Nervous system & stress
06:10 Dysfunction signs
12:51 Testing
14:12 Lifestyle changes
19:33 Jasmine’s success story
21:34 At-home stimulation devices
30:35 Nutrition
35:01 Probiotics
Featured Studies
📉Depression & Limbic System: https://pubmed.ncbi.nlm.nih.gov/34102346/
📉Amygdala activity, fear, & anxiety: https://pubmed.ncbi.nlm.nih.gov/20525501/
📉Inflammatory Diseases: https://pubmed.ncbi.nlm.nih.gov/37429263/
📉Stress & immune responses: https://pubmed.ncbi.nlm.nih.gov/34496250/
📉Amygdala, fear, & anxiety: https://pubmed.ncbi.nlm.nih.gov/20525501/
📉Adrenaline, cortisol, blood lipidome & ice bath: https://pubmed.ncbi.nlm.nih.gov/39779795/
📉Cholinergic Anti-Inflammatory Pathway for COVID-19: https://pubmed.ncbi.nlm.nih.gov/33633726/
📉Acetyl-L-carnitine on dysautonomia in Rett syndrome: https://pubmed.ncbi.nlm.nih.gov/16235010/
📉Probiotic therapy & hypertensive women: https://pubmed.ncbi.nlm.nih.gov/32756643/
📉 IBS: https://pubmed.ncbi.nlm.nih.gov/36178333/
Heart Rate Variability
📉Depression: https://pubmed.ncbi.nlm.nih.gov/31239003/
📉Anxiety disorders: https://pubmed.ncbi.nlm.nih.gov/35340102/
📉HRV & IBS https://pubmed.ncbi.nlm.nih.gov/33346998/
📉 Lupus:https://pubmed.ncbi.nlm.nih.gov/33352985/
📉Death & Cardio Events: https://pubmed.ncbi.nlm.nih.gov/31558032/
📉Type 2 diabetes: https://pubmed.ncbi.nlm.nih.gov/29608603/
📉Blood pressure: https://pubmed.ncbi.nlm.nih.gov/22339103/
📉Meditation: https://pubmed.ncbi.nlm.nih.gov/26116778/
📉Hypnosis & Psychotherapy: https://pubmed.ncbi.nlm.nih.gov/39625562/
📉Flow, Mood & Mental Stress During Yoga: https://pubmed.ncbi.nlm.nih.gov/27457341/
📉Music structure & HRV of singers: https://pubmed.ncbi.nlm.nih.gov/23847555/
📉Cold Water & Exercise Recovery: https://pubmed.ncbi.nlm.nih.gov/39918163/
📉Cold-Water & Apnea: https://pubmed.ncbi.nlm.nih.gov/37372152/
📉Sodium & blood pressure:https://pubmed.ncbi.nlm.nih.gov/18047481/
📉Fish-oil supplements:https://pubmed.ncbi.nlm.nih.gov/23515005/
📉Stress & magnesium: https://pubmed.ncbi.nlm.nih.gov/27933574/
📉Micronutrients: https://pubmed.ncbi.nlm.nih.gov/31942924/
📉Probiotics: https://pubmed.ncbi.nlm.nih.gov/35392286/
Vagal Nerve Stimulation
📉Ab pain & constipation: https://pmc.ncbi.nlm.nih.gov/articles/PMC8410029/
📉Social Media, Depression & Anxiety: https://pubmed.ncbi.nlm.nih.gov/29458520/
📉Smartphones, Depression, Anxiety, Stress, & Sleep: https://pubmed.ncbi.nlm.nih.gov/37858009/
📉High-intensity interval exercise: https://pubmed.ncbi.nlm.nih.gov/23591293/
📉Stimulator: https://pubmed.ncbi.nlm.nih.gov/32965846/
📉 Brain-Gut in Psychiatric & Inflammatory Disorders:
https://pubmed.ncbi.nlm.nih.gov/29593576/
📉 Inflammatory System: https://pubmed.ncbi.nlm.nih.gov/38795094/
📉Mechanism & Applications: https://pubmed.ncbi.nlm.nih.gov/39996843/
📉Crohn's disease: https://pubmed.ncbi.nlm.nih.gov/32515156/
📉IBD: https://pubmed.ncbi.nlm.nih.gov/37849000/
📉Crohn's: https://pubmed.ncbi.nlm.nih.gov/37738465/
📉Arthritis: https://pubmed.ncbi.nlm.nih.gov/27382171/
📉POTS: https://pubmed.ncbi.nlm.nih.gov/37999672/
📉Reflux: https://pubmed.ncbi.nlm.nih.gov/38516311/
📉IBS-C: https://pubmed.ncbi.nlm.nih.gov/39689011/
📉Chronic pain: https://pubmed.ncbi.nlm.nih.gov/39131814/
📉BOLD fMRI deactivation of limbic & brain structures: https://pubmed.ncbi.nlm.nih.gov/17564758/
📉Depression: https://pubmed.ncbi.nlm.nih.gov/37230264/
📉Anxiety: https://pubmed.ncbi.nlm.nih.gov/20633378/
📉Fatigue, fibromyalgia & RA: https://ard.bmj.com/content/80/Suppl_1/1057.3?utm_source=chatgpt.com
📉Lupus: https://pubmed.ncbi.nlm.nih.gov/33144299/
📉 Insomnia: https://pubmed.ncbi.nlm.nih.gov/39680406/
📉Hypertension: https://pubmed.ncbi.nlm.nih.gov/39291497/
📉Female Sexual Dysfunction: https://pubmed.ncbi.nlm.nih.gov/30247794/
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*Full transcript available on YouTube.
Transcript
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| 0:00.0 | Welcome to Dr. Rucho Radio, providing practical and science-based solutions to feeling your best. |
| 0:14.8 | To stay up to date on the latest topics, as well as all of our prior episodes, make sure to subscribe in your podcast player. |
| 0:22.2 | For weekly updates, visit Dr.ruciot.com. |
| 0:25.6 | Is it possible that simulation of the vagus nerve could counter chronic stress and inflammation? |
| 0:32.6 | Might it help with persistent brain fog, gut issues, anxiety, and even poor sleep. |
| 0:39.0 | The answer is yes, with a few caveats, and this is an important therapy I think you need |
| 0:44.2 | to know more about due to how it can regulate inflammation, the immune system, and some key |
| 0:49.5 | centers in the brain. |
| 0:51.5 | So today we'll cover why your symptoms might be an indication that the vagus nerve |
| 0:58.0 | is dysfunctional and then the four key evidence-based methods you can utilize at home so as to |
| 1:05.3 | improve your vagus nerve and reap all of the associated benefits. Okay, so the context for the vagus nerve occurs within your autonomic nervous system. |
| 1:14.9 | These are functions that you don't actively think about. |
| 1:17.8 | You can't consciously control your blood pressure or when you go to the bathroom, things like this. |
| 1:23.1 | So within that autonomic function, there are two arms of this nervous system. |
| 1:29.3 | You've probably heard of the sympathetic or the fight or flight on the one hand. |
| 1:34.3 | This gives you energy. |
| 1:36.3 | And on the other hand, the parasympathetic, this is rest and recover. |
| 1:42.3 | Probably not surprising that most people tend to be a bit skewed toward the sympathetic, |
| 1:48.1 | the fight or flight, but this is also where the problem starts from, in that the nervous system |
| 1:56.5 | should be able to swing like a pendulum from sympathetic when you need to be on, like me right now, |
| 2:03.4 | I need to be sympathetic, attentive, you know, pulling these different pieces together, |
| 2:08.4 | having this conversation. But then after I eat lunch, let's say, or dinner, my nervous system |
... |
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