Stimulate the vagus nerve and you’ll unlock better digestion, heart health, mood balance, and overall well-being. This powerful nerve, also known as cranial nerve X, plays a key role in how your body responds to stress, regulates vital functions, and promotes relaxation. Extending from the brainstem through the neck into the chest and abdomen, it acts like a highway, influencing various bodily functions.
The vagus nerve is a critical part of the parasympathetic nervous system and plays a pivotal role in controlling heart rate, respiratory rate, digestion, and reflexes such as coughing and swallowing. It transmits signals between the brain and major organs, ensuring our bodies remain balanced and function smoothly. Vagus nerve health is vital for overall health and well-being. By learning a few simple self care techniques, you can naturally stimulate the vagus nerve and support your body’s ability to heal.
How the Vagus Nerve affects Your Health
While we know what role the vagus nerve plays on our health, we really don’t understand how it works. What we do know is that by stimulating the vagus nerve it activates the parasympathetic nervous system’s calming effects (rest and digest) while countering the stimulating effects of our sympathetic nervous system (fight or flight).
When your vagus nerve health is disrupted, your vagal tone is weakened and this can have a significant impact on your health. This can be caused by injury, infections, and disease as well as stress, poor diet, and alcohol & drug use.
Luckily, our bodies can provide us with signs that our vagus nerve needs a little tlc and there are some things we can do to keep our vagus nerve healthy! Here are just some of the symptoms letting you know that your vagus nerve may need some tic:
- Chronic stress or feeling constantly on edge, stress and anxiety
- Difficulty digesting food or experiencing frequent bloating, and bacterial overgrowth in the GI tract
- Low energy or fatigue
- Frequent colds; slow recovery from illness, weakened immune system
- Infammation and joint / muscle pain
- Memory loss
- Headaches and/or dizziness
- Poor sleep
If you’re experiencing any of these signs, you’ll be happy to know that you can stimulate the vagus nerve to optimize the signals sent from your brain throughout your body by way of the vagus nerve to improve your overall health and well-being, and this can be done with simple techniques you can include as part of your self-care routine and incorporating vagus nerve stimulation into your self care routine is quite simple. Are you ready to learn how to stimulate your vagus nerve?
How to Stimulate the Vagus Nerve
1. Deep Breathing
One of the easiest and effective ways to stimulate the vagus nerve is through diaphragmatic breathing. This involves deep breathing into your belly rather than shallowly into your chest. Exhale a little longer than your inhale to stimulate your parasympathetic nervous system. Here’s how to do this:
- Find a quiet spot where you can sit and be still.
- Close your eyes and inhale for a count of 3. You should feel your diaphragm pull up into your chest.
- Exhale for a count of 4.
- Repeat this for 5 minutes.
- At the end of your breathing exercise, raise your arms and give yourself a deep stretch.
By the end of this deep breathing session, you should feel calmer and more relaxed. Try this exercise whenever you’re feeling stressed—it’s a simple yet effective way to reset. You might also find it helpful as part of your nighttime routine, as it could improve your sleep. Remember, when you stimulate the vagus nerve it activates the parasympathetic system, which naturally helps calm your body.
2. Cold Exposure
Splashing cold water on your face is one of my favorite ways to stimulate the vagus nerve, especially during warmer weather. Taking a cold shower can also stimulate the vagus nerve although not as pleasant. By exposing yourself to cold, this will enhance parasympathetic nervous system activity and promote relaxation by slowing heart rate and reducing stress levels.
Research shows that cold exposure can counteract the body’s fight-or-flight response, aiding in stress recovery. If a full cold shower feels intimidating, begin by immersing your face in cold water for 15-30 seconds to gradually accustom your body to the sensation. Over time, this practice may contribute to improved stress management and overall well-being.
3. Humming, Singing, or Chanting
Warm up your vocal cords and get ready to hum, sing, or chant because, that’s right, humming, singing, and chanting will help you give your vagus nerve a friendly little nudge! These activities stimulate the vagus nerve through the use of your vocal cords, whose vibrations activate the parasympathetic nervous system, promoting calm and relaxation, reducing stress, and improving your mood. Try belting out your favorite song the next time you’re in the shower!
4. Gargling with Water
If you’re the shy type and singing isn’t your thing, gargling with water is another way you can stimulate the vagus nerve. This simple method stimulates the throat muscles and nerves and activates the parasympathetic nervous system, just like singing. This can be easily added as a daily self care practice without taking away any of your time. Simply gargling each time you rinse toothpaste from your teeth.
5. Acupressure
Acupressure is another effective way to stimulate the vagus nerve, and while this method takes a little bit of learning, it’s well worth it. By applying pressure to specific points on the body, you’ll be able to enhance parasympathetic nervous system activity. For example, “vagus nerve point” on the ear can promote a sense of calm and reduce stress levels.
Similarly, acupressure on the neck, near the carotid artery, can help you lower anxiety and foster relaxation. Regular sessions can help balance the nervous system, improving your health and well-being. Learn more about how to apply this method here: Acupressure Guide Vagus Nerve Massage Points.
6. Gentle Massage
Acupressure works through pressure on specific points of the body while a massage goes over general areas of the body, but they both work very similar to each other and helps to release tension and stress, promoting a calm state of mind.
A gentle massage, especially near the neck can helps reduce heart rate and stress, improves circulation and improves sleep. Incorporate massage into your self-care routine, whether through professional sessions or simple self-massage techniques, as an easy and effective way to activate the vagus nerve to nurture continued relaxation and a sense of balance.
7. Socialize, Connect, & Laugh
Laughter is a powerful way to stimulate the vagus nerve, promoting relaxation and reducing stress. When we laugh, our diaphragm triggers the vagus nerve and activate the parasympathetic nervous system resulting in a slower heart rate, lower blood pressure, and a general sense of calm.
What’s even better is that laughter is contagious—when you share a good laugh with friends, you’re not only boosting your own health and well-being but also helping their vagus nerve health too. It’s a fun, lighthearted way to spread positivity, release tension, and bond with others.
So, the next time you find yourself laughing with friends, know that you’re not just having a good time—you’re also supporting your nervous system and promoting a healthy, happy life together! The best kind of self care is the type that comes naturally!
8. Probiotics and Healthy Eating
If there’s one compelling reason to learn how to stimulate the vagus nerve, it’s the impact on your gut health. A healthy gut is absolutely essential for proper vagus nerve function, as it plays a significant role in the gut-brain connection. Consider adding probiotic-rich foods like yogurt, kefir, and sauerkraut to your diet as they help nourish beneficial gut bacteria, which in turn support healthy vagus nerve activity.
Additionally, a diet rich in anti-inflammatory, nutrient-dense foods—such as leafy greens, berries, and healthy fats—can benefit both your vagus nerve and your gut microbiome. By prioritizing these foods, you’re not only promoting vagus nerve health but also fostering a balanced and thriving gut, which can improve digestion, mood, and overall well-being.
9. Exercise
Exercise is an excellent self-care practice that can stimulate the vagus nerve, supporting both health and well-being. Moderate exercises like walking and squats help increase circulation, promote relaxation, and reduces stress. Incorporating these simple exercises into your routine can enhance your body’s natural ability to relax and recover from things such as injury or illness.
By learning how to stimulate the vagus nerve through movement, you can improve not only your physical health but also your mental well-being, fostering a more balanced and peaceful lifestyle.
10. Gratitude Journaling
Gratitude journaling is a simple way to stimulate the vagus nerve. When you focus on positive aspects of your life and express gratitude, your brain releases oxytocin and serotonin, your feel-good hormones which help activate the parasympathetic nervous system.
Regular gratitude journaling encourage the vagus nerve to help calm your heart rate and reduce stress levels while fostering a positive mindset, improving emotional resilience and boosting overall mood. This practice is great for your health and well-being. It’s simple to do and can make a wonderful addition to your self-care routine!
Stimulate the Vagus Nerve for Self Care
The wonderful thing about these techniques we covered is that they’re simple and, for the most part, these methods are familiar to you, so you already know how to stimulate the vagus nerve, but now you can apply these techniques with intention. There is no fancy equipment you need nor do these method take up much time. Try choosing one or two methods that resonate with you and make them part of your daily self care routine. For example:
- Start your day off with a few minutes of deep breathing.
- End your day with a gratitude journal entry or a calming meditation.
- Add a probiotic-rich food to one of your meals.
All those small steps build up over time to give a big change in how one feels physically and emotionally.
Your vagus nerve helps guide you through to balance and health; with every action you make in its interest, you will calm your nervous system down-you begin building the foundation for living a healthier and happier life. So why not give it a try? A few subtle changes can help you tap into the power of your vagus nerve and start feeling at your best, one deep breath or hearty laugh at a time.
Disclaimers:
This post may contain affiliate links and I may earn a commission from qualifying purchases at no additional cost to you.
The information on this blog is for informational purposes only and does not constitute medical advice. Always consult with a qualified healthcare professional before making any changes to your diet, exercise program, or lifestyle.
