The Vagus Nerve: Your Body’s Superhighway for Calm

The vagus nerve is one of the most important nerves in your body, playing a key role in regulating your nervous system, digestion, heart rate, and even mood. It’s the longest cranial nerve, running from your brainstem down through your heart, lungs, and digestive tract. This nerve is a vital part of the parasympathetic nervous system, which controls your body’s ability to rest, relax, and recover.

When the vagus nerve is functioning well, it helps reduce stress, lower inflammation, and improve overall well-being. However, chronic stress or trauma can weaken vagal tone, making it harder for your body to shift out of “fight-or-flight” mode. Fortunately, you can stimulate the vagus nerve to enhance relaxation and emotional resilience.

5 Ways to Stimulate the Vagus Nerve

1. Deep Breathing – Slow, diaphragmatic breathing, especially exhaling longer than inhaling, activates the vagus nerve and signals your body to relax. Try inhaling for four counts and exhaling for six. If this feels too challenging, start with an inhale for 2 counts and exhale for 3, then build up from there.

2. Cold Exposure – Splashing cold water on your face, taking a cold shower, or even ending a warm shower with a cold rinse can stimulate the vagus nerve and improve resilience to stress.

3. Humming & Singing – The vagus nerve is connected to the vocal cords. Humming, singing, or even chanting “Om” stimulates it and promotes a sense of calm.

4. Gargling with Water – This simple exercise activates the muscles in the back of your throat, stimulating the vagus nerve and strengthening its tone.

5. Mindfulness and Meditation – Practices like mindfulness, loving-kindness meditation, and yoga help regulate the nervous system and support vagal tone. You can also find a compassionate self statement, like “I am worthy” or “I deserve calm” and repeat this slowly with your eyes closed five times.

By incorporating these simple techniques, you can improve your vagal tone, enhance your well-being, and help your body shift into a more relaxed state.