Think back to a moment when you were stressed. Do you remember feeling nauseous or dizzy? Maybe your stomach started cramping, and you immediately felt the need to rush to the bathroom. These reactions are common in moments where the body’s nervous system feels threatened, all because of our vagus nerve – a major nerve that regulates our ability to respond to stressful situations and feel relaxed.
Keep reading to learn all about this fascinating nerve, its influence on our overall wellbeing and ways to stimulate it for finding calm.
Your nervous system and the vagus nerve
Our autonomic nervous system is made up of the sympathetic and parasympathetic nervous systems, both working together to keep our bodies in balance. The sympathetic nervous system is responsible for carrying signals to put the rest of the body on alert, also known as the fight or flight response. On the other hand, the parasympathetic nervous system carries signals to help us feel more relaxed, controlling the body’s rest and digest response.
What is the role of the vagus nerve?
The vagus nerve is a component of the parasympathetic nervous system and plays a key role in keeping us wound down. Vagus means wandering in Latin, which is fitting since this nerve starts at your lower brainstem and wanders all the way down to your abdomen. As the longest cranial nerve in the body, it has an impact on everything from your mood and speech to your heart rate, blood pressure, breathing, digestion, and more!
The link between stress, relaxation and your vagus nerve
One of the most important jobs of the vagus nerve is to pull you out of your fight or flight response. When your body faces a potential threat, your heart rate, blood pressure, and breathing all increase. This is how your body prepares to either stay and fight the threat at hand or flee the scene. But being in this high-alert state can tire out your body.
Your parasympathetic nervous system and vagus nerve are tasked with bringing you back to a relaxed, stable state. The vagus nerve triggers the release of a neurotransmitter called acetylcholine, in turn slowing down your heart rate and breathing. It also reduces blood pressure levels by widening blood vessels (vasodilation) and controls digestion by regulating the release of digestive enzymes and coordinating muscle contractions, among other functions.
The science behind stimulating your vagus nerve
By now, you understand that the vagus nerve is kind of like your pathway towards calm. That’s why stimulating the vagus nerve can help you snap out of that exhausting, stressful state and signal to your body that it’s safe. Ultimately, this enables you to wind down and begin to feel like you can catch your breath (both literally, and figuratively!).
5 vagus nerve exercises to find calm
1. Just keep breathing, just keep breathing
Deep, slow breathing stimulates the vagus nerve by activating our parasympathetic nervous system. When we breathe in deeply and slowly, especially with longer exhales, it sends a signal to the brain that the body is safe. This increases the activity of the vagus nerve, ultimately lowering our heart rate, blood pressure, and bringing us back to a relaxed state.
What you can do:
- Sit or lie down in a comfortable position.
- Gently place one hand on your belly.
- Inhale slowly through your nose, feeling your belly expand.
- Exhale slowly through your mouth, feeling your belly fall. Focus on making it longer than your inhale and try to aim for a 2:1 ratio (e.g. Inhale for 4 counts, exhale for 8).
- Repeat for 2–5 minutes.
2. Feel the vibration from within
Take a moment to say “hmm” right now. Where do you feel that in your body? You might feel a comforting vibration at the back of your throat. The vagus nerve runs near the vocal cords and actions like humming, singing or gargling sounds release vibrations that help stimulate it.
What you can do:
- Hum your favourite tune, chant an even-toned “Om,” or gargle with water for 30–60 seconds.
- Repeat several times a day.
3. Brrring on the chills
Brief exposure to cold, like splashing cold water on your face, activates something called the mammalian diving reflex. This reflex, regulated by the vagus nerve, is an evolutionary adaptation that conserves oxygen usage and reduces heart rate when the body is exposed to cold.
What you can do:
- Splash cold water on your face.
- Take a cold plunge for 30 seconds.
- Try a cold shower or end your warm shower with 30 seconds of cold.
- Try placing an ice cube at the back of your neck or chest.
4. Work out to wind down
Research shows that there is a link between movement and vagal tone, or the activity of the vagus nerve. More specifically, regular exercise, especially interval and endurance training has been shown to improve vagal tone.
What you can do:
- Brisk walking
- Yoga, tai chi, or gentle stretching
- Dancing
- Interval training: An example of this would be to sprint as fast as possible for a set amount of time (e.g. 30 seconds), followed by a recovery period (e.g. a walk or jog) of the same duration or longer.
5. Gentle massage
Massages always have a way of helping us wind down, and there’s a reason why! Gentle neck, head, or foot massage can stimulate the vagus nerve and promote relaxation. In fact, one study showed that foot reflexology can help increase vagus nerve activity and lower blood pressure. Just be sure to keep a lighter touch with these massages. Deep tissue massages can sometimes be painful, which can activate the fight or flight response for some people and do the opposite of what we’re looking for.
What you can do:
- Gently massage the sides of your neck or the area behind your ears (Or ask someone to do it for you).
- Book an appointment to try reflexology or acupressure points for added benefit.
Holistic support for your nervous system
When it comes to supporting a healthy nervous system, taking a holistic approach can go a long way. That means prioritizing a nutritious diet in addition to any exercises that stimulate your vagus nerve. Here are a few nutrients to keep at the forefront of your daily routine:
- Ashwagandha: An ancient root shown to reduce stress and cortisol levels.
- L-theanine: Naturally found in green tea, known to promote a state of calm without diminishing alertness.
- B Vitamins: A group of 8 vitamins that support energy levels, mood, and nervous system health.
- Adaptogenic herbs (rhodiola, ginseng, etc.): Powerful herbs that help reduce stress and inflammation within the body, while having a calming effect.
Your vagus nerve plays an important role in helping your body relax, which is vital to our overall wellbeing. Try out the vagus nerve exercises and tell us about your favourite one in the comments below or tag us on our socials!
Disclaimer: While stimulating the vagus nerve is generally safe and beneficial for most people, it is possible to experience overstimulation of the vagus nerve or parasympathetic nervous system. This can lead to symptoms such as dizziness, fainting, nausea, or a slowed heart rate. If you notice any of these symptoms, or if you have a history of fainting or heart rhythm issues, consult a healthcare professional before starting new vagus nerve exercises. Moderation and self-awareness are key to safe and effective results.
Sources:
Vagus Nerve
How Stress Affects the Vagus Nerve
Your Vagus Nerve May Be Key To Fighting Anxiety and Stress
Sympathetic Nervous System (SNS)
Breath of Life: The Respiratory Vagal Stimulation Model of Contemplative Activity
7 Ways to Stimulate Your Vagus Nerve and Why It Matters
Feeling Stressed? This Cool Trick Can Instantly Calm You Down
Jumping into the Ice Bath Trend! Mental Health Benefits of Cold Water Immersion
Effectiveness of Moderate Intensity Interval Training as an Index of Autonomic Nervous Activity
Bolster Your Brain by Stimulating the Vagus Nerve
5 Vagus Nerve Exercises to Help You Chill Out
Foot reflexology can increase vagal modulation, decrease sympathetic modulation, and lower blood pressure in healthy subjects and patients with coronary artery disease
