Applying Ice to Underarms: Why Experts Recommend It to Activate the Vagus Nerve
Ever frozen just before an important event, or felt a pall of doom coming over you, out of nowhere? Anxiety and panic attacks are extremely common these days, and could be a really scary experience, felt through rapid heartbeat, clammy hands, dizziness and a feeling that one is going to die.
However, while panic attacks are not life threatening, they can be extremely uncomfortable, and can severely affect your quality of life. However, there are a couple of things you can do to get instant relief from them, and one of them is stimulating your vagus nerve the right way. Let's take a look...
What is the vagus nerve
The vagus nerve is a key player in our body's relaxation system, controlling heart rate, digestion, and stress responses.
Now, there is a simple way to activate this nerve: applying ice to certain areas of the body, including the underarms.
Why does it matter
The vagus nerve is one of the longest nerves in the body, running from the brainstem down to the chest and abdomen. It is a major part of the parasympathetic nervous system, often called the "rest and digest" system because it helps calm the body after stress by slowing the heart rate and promoting relaxation.
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Activating the vagus nerve can reduce stress, improve mood, and even enhance sleep quality. Because of these benefits, people look for easy ways to stimulate this nerve naturally.
How does cold stimuli work
Experts explain that exposing the body to cold triggers a reflex called the diving response, which activates the vagus nerve. For example, splashing cold water on the face or immersing it in cold water stimulates nerves in the face that connect to the vagus nerve, causing the heart rate to slow and the body to relax.
This effect is supported by scientific studies showing that cold stimuli on the face lead to increased vagal activity and reduced stress responses. The Cold Face Test, where a cold stimulus is applied to the face, has been used in research to demonstrate this calming effect on the nervous system.
Why
apply ice to underarms
While the face is commonly used for cold stimulation, applying ice to the underarms is emerging as another effective method.
The underarms are close to major blood vessels and nerves, including branches connected to the vagus nerve pathways.
Cold applied to the underarms can stimulate the vagus nerve indirectly by activating the parasympathetic nervous system. This leads to a drop in heart rate and promotes a state of calm. Some experts suggest this method is simple, non-invasive, and easy to do at home.
Benefits of Activating the Vagus Nerve with Ice
Reduces Stress and Anxiety
Stimulating the vagus nerve helps shift the body from the "fight or flight" mode to a relaxed state.
Applying ice to the underarms can trigger this response, reducing feelings of stress and anxiety. This natural calming effect can be especially helpful during tense moments or before sleep.
Improves Sleep Quality
The vagus nerve plays a role in regulating sleep. Activating it through cold exposure may help you fall asleep faster and enjoy deeper rest. Some small studies show that cold applied to the neck or chest improves vagal tone and heart rate variability, both linked to better sleep.
Supports Heart Health
By lowering heart rate and reducing stress, vagus nerve activation through ice therapy can support cardiovascular health. This effect mimics the body's natural way of protecting the heart during cold water immersion or sudden cold exposure.
Enhances Relaxation Without Medication
Using ice to stimulate the vagus nerve offers a drug-free way to relax. This can be a useful tool for people looking to manage stress or improve mood without relying on medication or complex devices.
How to do it
Use a clean ice pack or wrap ice cubes in a cloth to avoid direct skin damage.
Apply the ice to each underarm for about 1 to 2 minutes.
If you feel uncomfortable or numb, remove the ice immediately.
Avoid applying ice if you have circulation problems or skin sensitivity.
Combine this practice with deep breathing for enhanced vagal stimulation.
Other ways
Deep, slow breathing exercises
Splashing cold water on the face or neck
Singing, humming, or gargling
Meditation and mindfulness practices
Source
Vagus activation by Cold Face Test reduces acute psychosocial stress, PMC, 2022
Does TikTok-Fueled Vagus Nerve Icing Offer Calming Relief?, CU Anschutz News
The science behind cold therapy - Ice Barrel
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