How to Stimulate Your Vagus Nerve and Reduce Stress

The vagus nerve is one of the longest and most important nerves in our body. Running from your brain to your digestive system, it plays a key role in regulating bodily processes, including gut function, heart rate, and even the body’s stress response.

When the vagus nerve is stimulated, it triggers a relaxation response, which reduces stress and calms you down. It's like flipping a switch that shifts your body from the “fight or flight” mode (the response to stress) to the “rest and digest” mode (a relaxation and recovery response). Here are a few ways you can stimulate your vagus nerve to reduce stress.

Deep breathing

One of the most effective ways to stimulate your vagus nerve and reduce stress is through deep breathing exercises. Deep, slow, intentional breaths into your abdomen activate the vagus nerve and send a signal to your body to relax. Here are two deep breathing techniques to try:

• The 4-7-8 technique: Inhale for a count of 4, hold your breath for a count of 7, and exhale for a count of 8. Repeat this cycle several times.

• Box breathing: Exhale all the air from your lungs. Inhale for a count of 4, hold for a count of 4 and exhale for a count of 4. Hold your breath again for a count of 4 before repeating the cycle three to five times.

Cold exposure

Surprisingly, exposing yourself to cold temperatures can stimulate your vagus nerve. The shock of cold activates your sympathetic nervous system, which can direct blood to the brain and slow heart rate. Cold showers or immersing your face in cold water for a few seconds can trigger this relaxation response. This practice, known as the “dive reflex,” can help reduce stress and increase your resilience to stressors over time. You can also practice cold exposure by:

• Putting a cold compress (or a bag of frozen vegetables) to your chest or neck

• Switching to cold water for the last couple minutes of a regular shower

• Stepping outside for a short amount of time in the winter

Exercise

Any physical activity that increases your heart rate will stimulate the vagus nerve. Many exercises also require you to control your breathing, which can help you in other vagal nerve practices as well. In particular, yoga and tai chi are excellent low-impact options, as well as more high intensity activities like swimming, weightlifting, or running.

Meditation and mindfulness

A regular meditation or mindfulness practice is well-known to have benefits to your mental and bodily health. But it also stimulates the vagus nerve to relax you. These techniques encourage you to be present in the moment, focusing your attention on your breath or the sensations in your body. And it doesn’t have to be complicated! You can start meditating by:

• Finding guided meditations on YouTube

• Downloading a meditation app on your phone

• Sitting with your feelings and noticing your breath

Singing and chanting

The muscles in the back of your throat are connected to the vagus nerve. Vocal activities like singing, humming, or chanting activate your vagus nerve. If you’re more social, consider joining a choir. But if the thought of singing in public makes you more stressed, try to intentionally sing in the shower or along to music while you’re driving. You might even find the sacred Om mantra to be a useful way to stimulate your vagus nerve.

Need more help reducing stress?

If these techniques don’t work for you or if you’re finding yourself consumed by stress, talk with a therapist who can work with you on more specialized treatment. Look for a therapist who engages with the mind-body connection and can help you learn more relaxation techniques.

To learn more about using the body to reduce stress, please reach out to us for anxiety therapy.