Vagus Nerve Stimulation
Lately, I’ve been reading about how vagus nerve stimulation (VNS) might be an avenue of exploration in treating the symptoms of inclusion body myositis (IBM) by reducing inflammation and affecting the immune system. So I’ll give a quick tech-y explanation, then talk about breathing exercises that can be used at home.
VNS has been extensively studied for its anti-inflammatory effects, primarily through the modulation of the inflammatory reflex—a neural circuit that regulates immune responses. This reflex involves the vagus nerve transmitting signals that can suppress the production of pro-inflammatory cytokines, such as tumor necrosis factor (TNF), thereby reducing inflammation. Clinical research has yet to explore the specific application of VNS to IBM.
IBM is characterized by both inflammatory and degenerative muscle processes, and traditional immunosuppressive therapies have generally been ineffective. Given VNS's ability to modulate immune responses, there is a theoretical basis for its potential application in IBM. However, clinical studies are necessary to evaluate its efficacy in this context. Some other studies have provided several key findings, such as the effective reduction of inflammation in people with rheumatoid arthritis and inflammatory bowel disease/ulcerative colitis. en.wikipedia.org TIME
A 2018 study in Frontiers in Human Neuroscience found that slow breathing techniques increased heart rate variation (HRV) and vagal tone, reducing stress and inflammation. A 2021 study in Brain Sciences showed that deep breathing exercises helped regulate inflammatory markers, suggesting benefits for autoimmune and inflammatory conditions.
Breathing Techniques to Stimulate the Vagus Nerve
The following techniques are not meant to be used as your regular breathing pattern. Instead, they are meant for shorter, intentional periods or for use in times of stress. I am, of course, not a physician, so I am not suggesting any of these directly to you. Please check with your physician to see if these are appropriate for you.
2:1 Breath Technique (exhale twice as long as inhale) (Instructions HERE)
Breathe in deeply through the nose, allowing the belly to expand as it wishes.
Exhale very slowly through the mouth or nose, aiming to take twice as long as it took to inhale.
This strengthens the vagal response and improves oxygenation.
This is a great tool for this type of breathing, which can also help calm you in stressful situations.
4-7-8 Breathing (Dr. Andrew Weil's Method) (Instructions HERE)
Inhale for 4 seconds.
Hold for 7 seconds.
Exhale slowly for 8 seconds.
Longer exhalations stimulate the vagal nerve and calm the nervous system.
Do not breathe this way for long periods; if you feel lightheaded, breath normally.
Resonant or Coherent Breathing (~5-6 Breaths per Minute) (Instructions HERE)
Relax and breathe in for 5-6 seconds. It’s best to breathe naturally and not worry about form.
Breathe out for 5-6 seconds.
This rhythm aligns with the body’s natural cardiorespiratory resonance, optimizing HRV and vagus nerve function and giving you a relaxed feeling. Make sure you’re sitting or lying down comfortably.
While breathing exercises alone may not reverse IBM, they could help regulate inflammation and support overall autonomic balance. Combining breathing with other vagus nerve-stimulating practices might have cumulative effects. My next blog post covers even more ways to care for your vagus nerve and what I learned about the vagus nerve and dysphagia. See you then.
Let me know in the comments if you’ve tried any of these breathing exercises and what you found.
“All we have to decide is what to do with the time that is given us.”
We have a bookshop store HERE where you can find books Linda has read or that look helpful for folks dealing with chronic diseases of various kinds. You may see links to those books in the text of our blog posts. We do get a small financial reward if you purchase a book through the shop, but the price to you is the same. It also helps support independent booksellers. Thanks!
This blog post is based on personal experiences and is not meant to provide medical advice.
Always consult your healthcare professional for personalized guidance on your health journey.
