Vagus Baby Vagus ~ 7 Invigorating Practices to Help Stimulate the Vagus Nerve

Feeling stressed? Overwhelmed? Struggling to find some ease? Let’s talk about the Vagus Nerve and how your body can benefit from a few simple practices to snap you out of the chaos of your day and into the calm of your own being.

The word vagus means ‘wandering” in Latin, so it’s no wonder that the Vagus Nerve is the largest cranial nerve in your body, running from your brain to other vital organs such as your heart, lungs, right down to your digestive system. A party to the Autonomic Nervous System, the Vagus Nerve plays a critical role in bodily functions such as breathing, heart rate, digestion, immunity, inflammation, speech, and even mood.

To get a bit more technical, your Autonomic Nervous System has two branches: The Parasympathetic and Sympathetic Nervous Systems. The Vagus Nerve is part of the Parasympathetic branch, which helps you relax by switching you from “fight or flight” mode (Sympathetic Nervous System) to the “rest & digest” state of the Parasympathetic branch.

While we may not be able to control external factors that activate our stress, we do have the ability to intentionally stimulate the Vagus Nerve by engaging in consistent healthy habits that, more often than not, offer immediate relief. 

Below are 7 healthy practices that you can include in your daily routine to help stimulate your Vagus Nerve …

1. Deep Breathing (AKA Diaphragmatic Breathing or Belly Breathing)

Slowing down your breath is one of the most efficient ways to stimulate your Vagus Nerve. Have you noticed that when you feel anxious or stressed, your breathing changes? For most people, the breath becomes quick and shallow, while some people tense up and forget to breathe altogether. The reason deep breathing can help is that your Vagus Nerve runs directly through your abdomen. And when you take those deep belly breaths, the Vagus Nerve becomes activated, reducing stress, anxiety, and even inflammation, sending signals of safety to your body. Worth mentioning, deep breathing also activates the release of endorphins, elevating positive mood states. 

When it comes to focused breathing, the exhale is what triggers the relaxation response in the body, so be sure to extend your exhales for a few more seconds than your inhales. 

Here are a few classic breathing techniques: 

• 4-7-8 Breathing | Inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds

• Box Breathing | Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds,

  hold for 4 seconds

• Alternate Nostril Breathing | Use your thumb to close one nostril, inhale 

  through the open nostril, then close that nostril with your ring finger, open the 

  other nostril and exhale, repeat switching between nostrils

2. Vocal Sounds | Singing, Humming, Chanting, Channeling Your Inner Robert Plant!

There are several branches of the Vagus Nerve that run directly from your neck and into your throat, so when you engage in singing or humming or any kind of meditative chanting (like chanting the OM sound repeatedly), your vocal cords vibrate, stimulating your Vagus Nerve. This stimulation promotes relaxation through controlled breathing, subsequently lowering heart rate and blood pressure, and even calming your digestive system by reducing inflammation in the GI track. To be more heart specific, singing can increase Heart Rate Variability (the variation in the time between heartbeats), which is a sign of a healthy cardiovascular system. Chances are the more you use your vocal chords, the better you’ll feel. And it doesn’t even matter if you can hold a tune … as the famed band Travis so aptly lyricized in their album The Invisible Band, “For the love you bring won’t mean a thing, unless you SING, sing, sing, sing!”

More on Music | Listening to music and even playing music have both been linked to stimulation of the Vagus Nerve. Certain sounds and vibrations, like those found in music, can activate a cascade of physiological responses because the Vagus Nerve has a branch (the Auricular Vagus Nerve) that extends to the inner ear. So the sound vibrations can directly impact the nerve, fostering a sense of calm and well-being. While many people find slower tempos and simple melodies with no vocals to be soothing and appealing to their senses, others can rock out to Alice in Chains and experience the same level of tranquility. Moral of this story … Music Heals!

3. Gargling

Like singing, humming, and chanting, gargling is just another exercise that vibrates your vocal cords to improve Vagal Tone. Vagal Tone refers to the activity level of the Vagus Nerve, which, as you’ve read above, is a key component of the parasympathetic (“rest & digest”) nervous system. Try taking a sip of water and gargling for 15 to 20 seconds and maybe even make it a daily habit in the mornings and/or evenings. If you gargle with warm water and salt, then you’ll really make my mother proud, as she strongly believes that this practice (along with dousing her face with Vicks VapoRub) keeps the flu away.

4. Laughter | Who Doesn’t Love a Good Laugh?

Ever laughed so hard your stomach hurts? Well it might just be because the path of the Vagus Nerve runs from the brain right down into your belly. When you get a serious case of the giggles, your Vagus Nerve is activated, your mood gets a boost, and well, the rest you already know. Positive Moods —> Positive Outcomes. To get more doses of laughter, try watching some funny shows and movies, consider watching live stand-up comedy, read goofy memes, and spend time with funny friends.

5. Cold Water

Cold water therapy is all the buzz these days because cold water exposure stimulates your Vagus Nerve and can slow down your heart rate. Sometimes, just dipping your face into a bowl of ice water or keeping an ice pack on your neck for 30 seconds can help. Another option is to run 30 seconds of cold water at the end of a warm shower (assuming you prefer hot or warm showers). And of course there are some very brave people out there that love their cold water plunges and ice baths. That said, certain vulnerable populations need to be careful with cold water exposure, so please be sure you consult your medical doctor if you practice the lengthier and more intensive cold water immersions.

6. Physical Movement | Exercise

Guess what moving your body does for you? YEP, you got it … It stimulates the Vagus Nerve! Common knowledge is that physical movement of most kinds will increase blood flow and circulation, elevate your mood (endorphin boost), and reduce inflammation throughout the body. Research is showing that interval training and endurance training has an impact on Vagal Tone, improving Heart Rate Variability and increasing the rest/digest response of the Parasympathetic Nervous System. As always, consult with your doctor about the appropriate level of exercise for your body. Many people benefit from 20-30 minutes of physical movement per day, such as walking, biking, swimming, weight lifting, Hatha yoga, or even sports like pickle ball, tennis, basketball, and cross country skiing.

7. Vagus Nerve Massage 

For many, professional massages are a luxury and are limited to yearly vacations away from the hustle and bustle of daily life. That said, you can give yourself a gentle and light massage at the end of each day (for just a few minutes) by simply rubbing the inside of your ears, your neck, chest, and abdomen, to activate the Vagus Nerve and enter a more relaxed state. Practicing this type of massage, while activating deep breathing, further promotes relaxation and calm. 

How To Massage The Vagus Nerve | The Vagus Nerve originates from the lower brain stem (the Medulla Oblangata) and runs along both sides of the neck, with branches that enter the ear and throat, and moves down into the stomach and digestive tract, stopping just before the descending colon. 

To gently massage the Vagus Nerve in the ear, focus on the area around the entrance of the ear canal, specifically the lowest part of the Concha, using very light circular motions. Try this for a few minutes and be gentle with the pressure. Be sure to stop if you’re experiencing any discomfort and please consider consulting with a medical doctor if you have any issues with your ears.

You can move from the ear to the sides of your jaw and down the sides of your neck (just below the ear), applying the same gentle pressure in a circular motion, then keep moving downward to the upper chest and to the abdomen. Repeat the cycle as needed. 

You may also benefit from gentle belly rubs in a circular motion and even giving your feet a gentle massage at the end of the day. In general, the body benefits from physical touch because touch can activate the release of hormones like oxytocin, which promotes bonding, trust, and feelings of well-being, while also reducing stress hormones like cortisol. 

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In addition to the 7 practices above, other holistic treatments have proven beneficial for stimulating the Vagus Nerve, such as Acupuncture, Massage Therapy, Yoga, and daily Meditation. And while self-practices and holistic treatments can certainly be a helpful tool for your mental health, please know that if you’re struggling with chronic stress, anxiety, or trauma, you may also benefit from speaking with a licensed mental health professional to learn more about the Vagus Nerve and Polyvagal Theory, which can assist you with feeling safe and grounded in relationship with yourself, others, and the outside world. 

If you feel the need for more support, please reach out … And let’s talk.

With Gratitude,

Anahita