Vagus Nerve Stimulation for Heart Rate Regulation | Do HRV Exercises & Non-Invasive Treatments Work?

Key Takeaways

• Vagus Nerve Stimulation (VNS) can help manage heart rate and reduce stress, anxiety, and insomnia.
• The vagus nerve plays a crucial role in regulating heart rate by activating the parasympathetic nervous system.
• HRV exercises, breathing techniques, and cold showers can naturally improve heart rate variability (HRV).
• Pulsetto is a non-invasive VNS device that offers quick and effective stress relief and is a valuable tool for heart rate management.

Vagus Nerve Stimulation and Heart Rate

The heart rate is a fundamental measure of cardiovascular health. It refers to the number of times your heart beats in a minute, often abbreviated as BPM (beats per minute). 

Heart rate varies from person to person and can be influenced by factors like age, fitness level, and overall health. For most adults, the normal resting heart rate ranges from 60 to 100 BPM. Athletes or highly active individuals may have lower resting heart rates, sometimes as low as 40 BPM, indicating more efficient heart function.

Monitoring your heart rate regularly can help you spot health issues early. For example, consistently high resting heart rates may signal underlying health problems like stress or cardiovascular disease.

Heart Rate vs Heart Rate Variability

While heart rate gives you an idea of how fast your heart is beating, heart rate variability (HRV) measures the variation in time between each heartbeat. A higher HRV score indicates a well-functioning autonomic nervous system and better cardiovascular health.

• Heart Rate: Number of beats per minute.
• Heart Rate Variability: Variation in time between heartbeats.

High HRV is generally a sign of good health, while low HRV can indicate stress, fatigue, or underlying health issues. Improving HRV can lead to better heart health and overall well-being.

Role of the Vagus Nerve in Heart Rate Regulation

The vagus nerve is a critical component of the parasympathetic nervous system—often known as the "rest and digest" system. It extends from the brainstem to the abdomen, innervating major organs, including the heart. When the vagus nerve is activated, it releases neurotransmitters that slow down the heart rate and promote relaxation.

3D representation of the vagus nerve

By stimulating the vagus nerve, you can activate the parasympathetic nervous system, leading to a decrease in heart rate and an increase in HRV. This makes vagus nerve stimulation (VNS) an effective way to manage heart health.

A 2023 study monitored the effects of VNS on blood pressure and heart rate in patients with pharmacoresistant epilepsy. It involved 24-hour blood pressure monitoring before and after VNS device implantation. 

Results showed a significant reduction in mean heart rate from 77 bpm to 71 bpm in older patients after implantation. However, younger patients did not show any significant changes. The study concluded that while VNS did not significantly alter blood pressure, it led to a notable decrease in heart rate in some patients, indicating its potential for heart rate modulation.

Benefits of Vagus Nerve Stimulation

Vagus nerve stimulation has multiple benefits for heart rate modulation:

• Reduced Stress: VNS helps activate the parasympathetic nervous system, which can lower stress levels.
• Improved Sleep: By calming the nervous system, VNS can enhance sleep quality and combat insomnia.
• Enhanced Mental Health: VNS has been shown to reduce symptoms of anxiety and depression.
• Better Heart Health: Regular VNS can improve HRV and support cardiovascular health.

VNS can also aid digestion, reduce inflammation, and boost immune function.

Here are the health benefits of Pulsetto–a VNS device.

Using HRV Exercises for Heart Rate

HRV exercises enhance the body's natural ability to regulate heart rate. When you engage in these exercises, you activate the parasympathetic nervous system, which helps to calm the body and mind. 

This, in turn, leads to a more stable and lower heart rate. HRV exercises improve your heart rate variability—a key indicator of cardiovascular health. HRV exercises are easy to perform and are an excellent way to improve heart health naturally. 

Types of HRV Exercises

Breathing Techniques

Controlled breathing exercises, such as deep breathing and diaphragmatic breathing, can activate the vagus nerve and improve HRV. 

Sit or lie down in a comfortable position. Inhale deeply through your nose for four counts, hold for four counts, and exhale slowly through your mouth for six count. Repeat for 5-10 minutes.

Cold Showers

Exposure to cold water can stimulate the vagus nerve and enhance HRV. Gradually reduce the temperature of your shower until it is cold. Stay under the cold water for 1-2 minutes, focusing on deep, steady breaths.

Meditation

Mindfulness and meditation practices can reduce stress and increase HRV. Find a quiet place to sit comfortably. Close your eyes and focus on your breath, allowing your mind to settle. Practice this for 10-20 minutes daily.

Yoga

Yoga combines physical postures, breathing exercises, and meditation to boost HRV. Incorporate yoga poses that emphasize deep breathing and relaxation, such as the Child’s Pose, Legs up the Wall Pose, and the Reclined Spinal Twist. Practice these for at least 20-30 minutes, a few times a week.

Here’s how the forward bend yoga pose looks.

Non-Invasive Vagus Nerve Stimulation Devices for Heart Rate Management

In addition to HRV exercises, non-invasive vagus nerve stimulation (VNS) devices are a convenient and effective way to lower the heart rate. These devices are designed to stimulate the vagus nerve without surgical intervention, making them accessible to most people.

How These Devices Work

Non-invasive VNS devices deliver gentle electrical impulses to the vagus nerve, which activates the parasympathetic nervous system. This activation promotes relaxation, reduces stress, and can lead to a decrease in heart rate. The devices are typically worn on the neck or chest, where they can effectively target the vagus nerve.

Because these devices are non-invasive and worn on the neck, they are generally safe and easy to use. 

Comparison with Invasive Methods

Invasive VNS methods involve surgically implanting a device that delivers electrical impulses to the vagus nerve. While these methods can be effective, they come with risks and potential complications associated with surgery. Non-invasive VNS devices, on the other hand, are a safer and more convenient alternative.

Popular Non-Invasive Devices

Several non-invasive VNS devices are available on the market, each with unique features and benefits. Some popular options include:

• Pulsetto: A stylish and user-friendly device that provides quick stress relief and heart rate management. Pulsetto features various intensities and programs.
• gammaCore: A handheld device that delivers electrical impulses to the vagus nerve through the skin. It is commonly used for migraine relief but can also help with heart rate management.
• Vagustim: A device that targets the vagus nerve through the ear to improve HRV and overall well-being.

Pulsetto Vagus Nerve Stimulation

Pulsetto is a non-invasive VNS device that has gained popularity for its effectiveness and user-friendly design—and is an excellent tool for managing heart rate and improving overall health. The device is designed to be worn on the neck, where it can effectively target the vagus nerve and deliver gentle electrical impulses.

The Pulsetto device.

Programs Offered by Pulsetto

The Pulsetto app (free version) has various programs for you to personalize your experience. These programs are designed to target specific aspects of well-being, such as stress, anxiety, sleep, burnout, and pain.

The Premium Pulsetto app offers access to additional programs (i.e., inflammation, gut health, and headaches). You can now make the most of your Pulsetto experience to manage your heart rate, reduce stress, or enhance your overall well-being.

How to Use Pulsetto Effectively

Here are some steps to help you get started:

• Ensure that your Pulsetto is fully charged before use.
• Press the button to turn on the device, then sync it with the app to begin.
• Apply a small amount of conductive gel to the electrodes on the device or on the neck. This improves the conductivity and therefore, the effectiveness of the stimulation.
• Place the device on your neck so the electrodes are in contact with your skin.
• Use the app to choose a program. Adjust the intensity and duration as required.
• Begin the stimulation and relax. You can use the device while sitting, lying down, or even on the go.

Follow these steps to maximize the benefits of Pulsetto and effectively manage your heart rate.

Experience the calming effect of Pulsetto today!

Frequently Asked Questions (FAQ)

How Long Before I See Results?

Many users report feeling the effects of Pulsetto within just four minutes of use. However, individual experiences may vary, and it may take some time to see significant improvements. Consistent use over several weeks can lead to more noticeable benefits.

• Immediate relief from stress and anxiety
• Improved sleep quality within a few days
• Enhanced heart rate variability over several weeks

Use the device regularly and follow the recommended guidelines to achieve the best results.

Are There Any Side Effects?

While Pulsetto is generally safe and well-tolerated, some users may experience minimal side effects. These can include mild skin irritation at the site of application or a slight tingling sensation during use. If you experience any discomfort, reduce the intensity of the stimulation or consult with a healthcare professional.

Who Should Avoid Vagus Nerve Stimulation?

Vagus nerve stimulation may not be suitable for everyone. Individuals with certain medical conditions, such as heart disease, and epilepsy, or those with implanted medical devices like pacemakers, should avoid using VNS devices without consulting a healthcare professional. Pregnant women and children should also seek medical advice before using such devices.

Always consult with a healthcare provider if you have any concerns or underlying health conditions before starting vagus nerve stimulation.