Vagus Nerve Hangovers: Understanding the Connection

That glass of wine after a long day can feel like a lifesaver. But when one glass turns into a nightly ritual, you might notice the relaxing effect wears off. Instead, you're left feeling anxious and on edge, even the next day. This isn't just in your head. It's a physiological response linked to your body's master regulator: the vagus nerve. The relationship between alcohol and the vagus nerve is complicated. Alcohol directly disrupts this crucial nerve's function, leading to that awful, anxious feeling. It’s a specific kind of misery many of us know too well: the vagus nerve hangover.

Enter vagus nerve stimulation, a treatment option that’s been making waves not just for its use in epilepsy and depression, but also for its potential in treating alcohol use disorder (AUD). Let’s delve into the science of vagus nerve stimulation and examine whether and how it works to support us on a journey towards a future with less or no alcohol.

What Is the Vagus Nerve?

The vagus nerve, commonly referred to as one nerve, is actually a system of nerves that controls our parasympathetic nervous system. It serves as a kind ofsuperhighway that carries information within our brain and from our brain to the rest of our body. Its purpose is calming the body and promoting “rest and digest” activities.

This system of nerves delivers information to help us carry out involuntary functions such as digestion, heartbeat, and respiration. It’s also involved in reflex actions such as coughing, sneezing, swallowing, and vomiting. The vagus nerve connects the brain to other systems, which affect such functions as muscle sensations, taste, speech, and our immune response. Last but not least, the vagus nerve plays a key role in promoting and protecting brain function. 

As we can see, the vagus nerve impacts our entire body and is essential to almost all body functions. Let’s understand why we would want to stimulate it and what conditions it might benefit.

The "Wandering" Nerve

Key Functions and Anatomy

The name "vagus" comes from the Latin word for "wandering," which is a perfect description of this nerve's path. It’s not a single, straight line but a sprawling network that travels from your brain down through your neck and into your chest and abdomen, connecting to major organs like your gut, heart, and lungs. Think of it as the body's primary communication channel, constantly sending messages back and forth to keep things running smoothly. It's the main component of your parasympathetic nervous system, the part of you responsible for the "rest and digest" state that helps you feel calm and balanced. This system manages all the background functions you don't consciously control, from your heart rate and breathing to your digestion and immune response.

The Brain-Immune System Connection

One of the vagus nerve's most fascinating roles is its ability to bridge the brain and the immune system, acting as a natural anti-inflammatory agent. When working correctly, it sends signals to calm an overactive immune response, which is why scientists are exploring its potential to help with various health conditions. Unfortunately, alcohol is known to be harmful to the vagus nerve, disrupting this vital function. When impaired by alcohol, the nerve can't effectively send its calming signals, which can lead to increased inflammation throughout the body. This interference essentially disables one of your body's key defenses, creating a cycle that can negatively impact your overall health and well-being.

Symptoms of Poor Vagus Nerve Function

Because the vagus nerve is so extensive, think of it as a communications network running through your body. When there’s a disruption in the signal, you can experience a wide range of symptoms. Poor vagal function, or low vagal tone, means the nerve isn’t working as efficiently as it should. This can show up in our digestion, our mood, and even our heart rate. Understanding these signs is the first step in figuring out how to support this crucial part of our nervous system. Let's look at some of the most common symptoms associated with poor vagus nerve function.

Physical and Digestive Issues

The vagus nerve is the main manager of our “rest and digest” system. When it’s not functioning well, our digestive process can go haywire. You might experience symptoms like bloating, abdominal pain, acid reflux, or constipation. In some cases, people may even have difficulty swallowing or find their gag reflex is less sensitive. According to the Cleveland Clinic, the vagus nerve is a long pathway that goes from the brain down to the belly, and it helps control many of these essential digestive functions. If this communication line is weak, your stomach may not get the signal to process food properly, leading to discomfort and irregularity.

Neurological and Cardiovascular Symptoms

Your vagus nerve is also deeply connected to your mental and emotional state. Chronic stress is one of the biggest factors that can negatively impact vagal function. When we’re constantly stressed, the vagus nerve’s ability to calm the body is diminished, which can worsen feelings of anxiety and depression. Research from Verywell Mind explains how long-term stress affects the vagus nerve, making us more vulnerable to mental health challenges and even a weakened immune response. You might also notice physical symptoms like an unusually high heart rate, dizziness, or a general feeling of being on edge. Learning healthier ways to process stress, such as mindful drinking, can support both your mental well-being and your vagal tone.

Related Medical Conditions and Diagnosis

In some instances, persistent symptoms of poor vagal function can point to an underlying medical condition. Since the nerve travels to so many different organs, the specific symptoms often depend on which part of the nerve is affected. For example, issues with the part of the nerve connected to the stomach will present differently than issues with the part connected to the heart. If you're experiencing ongoing or severe symptoms, it's always a good idea to chat with a healthcare professional. They can help determine if your symptoms are part of a larger diagnosis and guide you toward the right support and treatment options.

Gastroparesis and Vasovagal Syncope

Two specific conditions directly related to vagus nerve dysfunction are gastroparesis and vasovagal syncope. Gastroparesis occurs when damage to the vagus nerve prevents the stomach from emptying food properly, leading to nausea, vomiting, and feeling full quickly. Vasovagal syncope is a condition where the vagus nerve overreacts to certain triggers, such as intense stress, anxiety, pain, or even the sight of blood. This overreaction causes a sudden and dramatic drop in your heart rate and blood pressure, which can make you feel dizzy or faint. Both conditions highlight just how critical healthy vagal function is for everyday well-being.

How Doctors Test Vagal Function

If your doctor suspects an issue with your vagus nerve, they won’t test the nerve directly. Instead, they will look for evidence of conditions caused by poor nerve function. To diagnose gastroparesis, for example, they might recommend a gastric emptying study to see how quickly food moves through your stomach. They may also use imaging tests like a CT scan or an MRI to check for any blockages or other structural issues in your digestive tract. For heart-related symptoms, a doctor might use an electrocardiogram (EKG) to monitor your heart’s electrical activity. These tests help build a complete picture of what’s happening inside your body.

What Is Vagus Nerve Stimulation?

Vagus nerve stimulation (VNS) is a technique that sends electrical pulses to the vagus nerve to stimulate it, thereby impacting physiological functions. There are two methods for conducting VNS: via an implant similar to a pacemaker or noninvasively with the electrical pulses delivered through the skin, known as transcutaneous vagus nerve stimulation.

VNS is designed to change how our brain cells work by stimulating nerves in certain areas of the brain, known as neuromodulation. Currently, VNS is FDA-approved to treat epilepsy, depression, and aid in stroke rehabilitation. However, it’s also being studied for other uses, including treatment for migraines, obesity, bipolar disorder, Alzheimer's and Parkinson’s diseases. Recently, VNS has been studied as a potential treatment for AUD. To understand why, let’s understand how the vagus nerve and alcohol affect one another.

Implanted vs. Non-Invasive VNS

When we talk about VNS, it’s important to know there are two main ways to do it. The first is implanted VNS, which involves a minor surgical procedure to place a small device, similar to a pacemaker, under the skin in the chest. This device sends regular, mild electrical pulses to the vagus nerve. The second, more recent method is non-invasive and is known as transcutaneous VNS (tVNS). This approach uses a small, external device that you hold against the skin—usually on a specific part of the ear—to deliver the electrical stimulation. It requires no surgery and can be done at home, making it a much more accessible option for many people.

Emerging Research for Other Conditions

While VNS might sound like a cutting-edge concept, it’s already an established, FDA-approved treatment for managing epilepsy, treatment-resistant depression, and aiding in stroke rehabilitation. But the potential applications don’t stop there. Researchers are actively studying how VNS could help with a wide range of other health issues, including chronic migraines, obesity, and even complex conditions like Alzheimer's and Parkinson's diseases. This growing body of research highlights just how influential the vagus nerve is to our overall health and why finding ways to support its function is becoming a major focus in modern medicine.

Most relevant to our conversation, recent studies have begun to explore VNS as a potential tool for addressing alcohol use disorder (AUD). The idea is that by stimulating the vagus nerve, we might be able to influence the brain pathways involved in cravings and rewards, offering a new way to support those looking to change their relationship with alcohol. While more research is needed, it’s an exciting development that aligns with a more holistic, brain-based approach to well-being. Exploring these new frontiers in treatment can empower us with more tools and knowledge on our personal health journeys.

How Does Alcohol Affect the Vagus Nerve?

Alcohol negatively impacts the vagus nerve in several ways. When we drink, alcohol enters our bloodstream and targets our central nervous system, causing symptoms of intoxication. As our liver works to get rid of the alcohol, it starts by breaking it down into acetaldehyde, a compound that’s toxic to our body. The toxins damage our vagus nerve, leading to many different health issues.

The Link Between Poor Vagal Tone and Risky Drinking

Think of “vagal tone” as the health and responsiveness of your vagus nerve. When your vagal tone is strong, your body can efficiently shift from a stressed state back to a relaxed one. However, chronic alcohol use can weaken this tone. Research shows a clear connection between poor vagal function and risky drinking behaviors. A weakened vagus nerve struggles to regulate your body's stress response system, which can make you more vulnerable to stress-induced drinking and relapse. It creates a difficult cycle: alcohol damages the nerve, and studies suggest this damage can actually increase alcohol cravings and make you want to drink more. This disruption makes it harder to manage impulses and find healthier ways to cope with stress.

1. Changes to Your Voice

After consistent exposure to alcohol, vagus nerve damage, known as “vagal neuropathy,” can occur. This affects vocal motor branches of the vagus nerve, resulting in chronic cough, or vocal discomfort. Ever wake up the day after drinking with a sore throat or hoarse voice? Vagal neuropathy is that feeling, but long term, not just the day after drinking.

2. Heart Rate and Rhythm Issues

Drinking also reduces function of the nerves in our heart (decreased cardiac vagal tone), which makes our heart work harder and signals our brain to send a fight-or-flight response. Reduced cardiac vagal tone is associated with an increased risk of heart failure. 

3. Chronic Inflammation

Alcohol inhibits the anti-inflammatory effects of alpha7 nicotinic acetylcholine receptor, or a7-receptor, which plays a role in inflammation of the vagus nerve. Research shows that alcohol’s impact on our immune activity is one of the reasons the vagus nerve, hangovers, and chronic inflammation are connected. This is because alcohol impairs cytokines, proteins found in our immune system and vagus nerve that control our body’s inflammatory response. 

4. The Vagus Nerve's Role in Hangovers

Decreased vagus nerve activity has many risks, but so does excessive vagus nerve activity. Especially when fluid levels aren’t optimal (which happens when we drink), increased vagus nerve activity can trigger a number of issues, including loss of consciousness, organ damage, atrial fibrillation (AFib), ringing in the ears, and more. 

5. Other Long-Term Health Risks

Since the vagus nerve involves many systems in our body, disruptions can cause other health issues. Alcohol’s impact on the vagus nerve can interfere with sleep patterns, raise blood pressure, and increase risk of heart disease, asthma attacks, arthritis, and obesity. 

Clearly, alcohol is harmful to the vagus nerve in many ways. However, the same is true when the script is flipped. Research shows that damage to the vagus nerve can increase alcohol intake. This is because the vagus nerve regulates the hypothalamic-pituitary-adrenal (HPA) axis, which can affect cues and cravings for alcohol. Vagus nerve disruptions also impact alcohol use disorder. Let’s learn more about what AUD is to understand how it’s connected to the vagus nerve. 

Can Vagus Nerve Damage From Alcohol Be Reversed?

The Role of Abstinence and Nutrition in Recovery

If you're worried about the long-term effects of alcohol on your body, here’s some encouraging news: vagal neuropathy caused by alcohol can often be reversed. The most critical step in this healing process is stopping or significantly reducing your alcohol intake. Studies show that with prolonged abstinence, the vagus nerve can begin to recover its function. One found that individuals with alcohol-related vagal neuropathy experienced significant improvement in heart rate responses after they stopped drinking, while another noted that many people with abnormal vagal function showed recovery after a year of abstinence. Alongside abstinence, nutrition is the framework that supports recovery. A balanced diet rich in essential vitamins and minerals supports overall nerve health, providing the building blocks for nerve regeneration and helping to mend the damage caused by alcohol. This holistic approach is key to making lasting changes for your well-being.

What Is Alcohol Use Disorder (AUD)?

Alcohol use disorder (AUD) is characterized by the impaired ability to quit or cut back on alcohol despite its negative effects. Diagnosis and severity of AUD is determined using criteria from the DSM-5. AUD ranges from mild to severe, but involves physical and neurological dependence, making it difficult to stop drinking even when we want to. 

The vagus nerve, which involves our brain and multiple systems in our body, controls the neurological and physiological processes that AUD affects. Let’s go into further detail on the science behind the effects of VNS on AUD to understand why it’s being proposed as a potential treatment option. 

Can Vagus Nerve Stimulation Help Treat AUD?

Remember how we discussed that VNS is used to treat various conditions? Well, that’s because the vagus nerve impacts many processes in our body. VNS has physical and mental health benefits that help mitigate symptoms of AUD and alcohol withdrawal. A 2021 study found that VNS improved sleep quality and depression in patients with AUD. Similarly, a current clinical trial is testing how VNS modifies the perception of bodily sensations of distress associated with AUD. The hope is that VNS can reduce the urge to drink for relief and become a noninvasive treatment option for AUD. 

Aside from reducing symptoms of AUD and alcohol withdrawal, VNS is being studied as a potential treatment to reduce alcohol cravings and promote recovery. A study discussing how VNS could improve AUD treatment found that VNS directly stimulates GABA and catecholamines (neurotransmitters and hormones responsible for physical and emotional stress) that are negatively affected by alcohol. This study concludes that VNS can be an effective supporting treatment for AUD. Several animal studies also show promising results for VNS reducing drug cravings and developing positive behaviors. A preclinical study on rats found that VNS helped develop new behaviors that replaced drug-seeking ones. Another study utilized cocaine but found the same results, suggesting that this idea can be translated to other substances such as alcohol. 

More Treatment Options for AUD

VNS can be even more beneficial in treating AUD when it is used in conjunction with other methods. Other effective treatment options for AUD include the following: 

• Peer support groups. Research shows that social support is a cornerstone of recovery because it helps fuel change. 
• Medication. Over time, our brain and body can expect a certain level of alcohol. Medication is commonly used with other treatment approaches to help us adapt to not having alcohol and aid in severing neurological and physical dependence.
• Behavioral therapies. Cognitive behavioral therapy and dialectical behavior therapy are frequently used to treat AUD as they help us identify behaviors we want to change and develop skills to build more positive habits.
• Psychological therapy. Talk therapy is helpful in AUD treatment as it helps us identify the root causes of our drinking habits. 
• Holistic healing. This includes mindfulness strategies, herbal supplements, physical activity, art and music therapy, and more. The idea is to bridge physical healing and rehabilitation of the mind to work towards an alcohol-free lifestyle. 

While these options have proven to be effective in treating AUD, the benefits of VNS suggest another path to healing. Let’s get into some tips for stimulating the vagus nerve naturally to support our journey to quitting or cutting back on alcohol. 

Simple Ways to Stimulate Your Vagus Nerve

Vagus nerve stimulation puts us in a more relaxed “rest and digest” state. We can get there using a number of different practices. 

• Take deep breaths. When we’re stressed, we tend to breathe more shallowly, which deprives the vagus nerve. Focus on the rhythm of the breath while engaging in slow, deep belly breathing to reduce stress and activate the vagus nerve.
• Meditate. Meditation activates the vagus nerve by lowering our heart rate and blood pressure. Use guided meditations or practice mindfulness strategies such as mental body scans or expressing gratitude. 
• Exercise. Physical activity increases blood flow to the brain, which helps stimulate the vagus nerve. Research shows that endurance activities such as cycling, running, and swimming help control parasympathetic activity in the brain, which reduces stress. Vagus nerve stimulation accounts for the feeling we call “runner’s high.”
• Get a massage. Gentle, moderate pressure to all areas of the body helps stimulate the vagus nerve. Refrain from deep tissue or painful massages, as they can trigger the body’s sympathetic nervous system or “fight-or-flight” response.
• Get into the cold. Short-term exposure to cold temperatures (known as cryotherapy) helps reduce the body’s natural stress response by stimulating the vagus nerve. Finish your shower with a cold-water rinse or dip your face into ice-cold water. 
• Feel inspired. The experience of awe and wonder during activities such as walks in nature, connecting with others, or listening to inspiring music inhibits the body’s stress response. This can reduce pain, reduce inflammation, and improve our sleep quality and mood. 

These practices improve our overall mental and physical well-being, empowering us on the journey to improving our relationship with alcohol. 

               

Managing Chronic Stress

Chronic stress is a major adversary of the vagus nerve. When we’re constantly in a state of high alert, our vagal tone weakens, making it harder for our body to shift back into that calm “rest and digest” mode. This can worsen feelings of anxiety and depression and even make us more susceptible to getting sick. It often creates a difficult cycle: we feel stressed, so we reach for a drink to unwind, but the alcohol further damages the vagus nerve, which in turn makes us less resilient to stress. Learning to manage stress through healthier outlets is key to breaking this pattern and supporting your nervous system’s health.

The Importance of Gut Health

The connection between our gut and brain is a two-way street, and the vagus nerve is the superhighway that connects them. This gut-brain axis means that the state of our digestive system can directly influence our mood and mental clarity. Alcohol is known to disrupt the delicate balance of our gut microbiome, which can impair the signals sent along the vagus nerve. Supporting your gut health with a balanced diet rich in fiber and probiotics doesn’t just help with digestion; it’s a powerful way to support your vagal tone and overall well-being. A happy gut contributes to a calmer, more resilient mind.

A Note on Vagus Nerve "Hacks"

You might see the term “vagus nerve hacks” online, but you don’t need complicated tricks to support its function. The most effective methods are simple, daily practices that you can easily integrate into your routine. Things like deep, slow breathing, humming, splashing your face with cold water, or even just laughing with a friend can gently stimulate the vagus nerve. The goal is to consistently send your body signals of safety and relaxation. At Reframe, our neuroscience-backed program helps you build these kinds of small, sustainable habits that support mindful drinking and empower you to feel your best, both mentally and physically.

Your Next Step Toward Vagal Health

The vagus nerve is a crucial part of our parasympathetic nervous system that connects our brain and other systems in our body. The positive benefits of VNS on physical and mental health include the management of withdrawal symptoms and reduction of alcohol cravings. This novel approach may not only serve as a new treatment for AUD but also suggests a new avenue to change and heal in other ways.

Frequently Asked Questions

Why does alcohol sometimes make my anxiety worse instead of better? That feeling of relaxation from a drink is temporary. Alcohol disrupts the vagus nerve, which is your body's primary system for calming down. When the alcohol wears off, your nervous system can rebound with a vengeance, leaving you feeling more on edge and anxious than you were before. It’s a physiological response that creates a difficult cycle where you might feel the need for another drink just to calm the anxiety caused by the last one.

I'm worried I've damaged my vagus nerve with alcohol. Is it too late to fix it? It’s completely normal to worry about the long-term effects of drinking, but the body has an incredible capacity to heal. The most powerful step you can take is to stop or significantly reduce your alcohol consumption. Research shows that with time away from alcohol, the vagus nerve can begin to recover its function. Supporting this process with good nutrition gives your body the tools it needs to repair itself, so it's definitely not too late to make a positive change.

What exactly is vagus nerve stimulation, and is it a common treatment for alcohol-related issues? Vagus nerve stimulation, or VNS, is a technique that sends mild electrical pulses to the vagus nerve to help regulate its activity. While it is an established, FDA-approved treatment for conditions like epilepsy and depression, its use for alcohol use disorder is still being explored by researchers. The initial findings are promising, but it is not yet a standard treatment. For now, think of it as an exciting area of science that highlights how important this nerve is to our overall well-being.

Besides cutting back on alcohol, what are the most effective ways to support my vagus nerve? You don't need any fancy gadgets. The best methods are simple, daily practices that signal safety and calm to your nervous system. Consistently practicing slow, deep belly breathing is one of the most effective tools. Other simple things like humming, singing, splashing your face with cold water, or even just sharing a good laugh with a friend can gently stimulate the vagus nerve and help improve its tone over time.

How would I even know if my vagus nerve isn't functioning well? Since the vagus nerve connects to so many parts of your body, the signs can be widespread. You might notice issues with digestion, like bloating or acid reflux. It can also show up in your mood, contributing to feelings of anxiety or depression. Other physical signs can include an unusually high resting heart rate or feeling dizzy. These symptoms are your body's way of communicating that its "rest and digest" system is out of balance and needs support.

Key Takeaways

• Alcohol Weakens Your Body's Stress Regulator: Drinking directly interferes with the vagus nerve, your body's main tool for shifting out of "fight-or-flight" mode. This is why alcohol can leave you feeling anxious and unsettled, creating a cycle that worsens the very stress you might be trying to soothe.
• You Can Heal Your Vagus Nerve From Alcohol's Effects: The damage alcohol causes to your nervous system isn't always permanent. By reducing or stopping your alcohol intake, your vagus nerve can begin to recover its function, helping you build a stronger, more resilient response to stress.
• Strengthen Your Vagal Tone With Simple, Daily Actions: You don't need complicated tools to support your vagus nerve. Simple activities like deep belly breathing, humming, gentle exercise, or splashing your face with cold water can help activate your body's natural calming response.

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• Long-Term Effects of Alcohol on the Nervous System | Reframe App