Let’s be real, stress is basically a constant guest in our lives, whether we invite it or not. Between work, relationships, and just existing in a world that never seems to slow down, our nervous systems are working overtime. But what if I told you there’s a built-in way to help your body find more calm? Meet your vagus nerve—the secret MVP of your nervous system.
What Is the Vagus Nerve?
The vagus nerve is like your body’s personal chill button. It’s the longest cranial nerve, running from your brainstem down through your heart, lungs, and digestive system. It plays a major role in the parasympathetic nervous system, which is responsible for that oh-so-important rest and digest state. When activated, it helps slow your heart rate, regulate digestion, and promote relaxation.
Why Should You Care About Vagal Toning?
A well-toned vagus nerve may help your body shift out of stress mode more easily. Instead of staying in that fight-or-flight state (which, let’s be honest, many of us are stuck in), vagal toning helps bring you back into balance.
How to Stimulate Your Vagus Nerve
The good news? There are simple ways to activate your vagus nerve and support your nervous system. No expensive gadgets required, just a few mindful practices that you can start today!
1. Deep Breathing
One of the easiest ways to stimulate the vagus nerve is through breathwork. Try box breathing: inhale for four counts, hold for four counts, exhale for four counts, hold for four counts, and repeat. Slow, deep breaths send a signal to your body that it’s safe to relax. [1]
2. Cold Exposure
A splash of cold water on your face or a quick cold shower can stimulate the vagus nerve. Cold exposure activates the dive reflex, which slows the heart rate and shifts your body into a relaxed state. If a full cold shower feels too intense, start with just your face! [2]
3. Humming and Singing
Yep, belting out your favorite song in the car isn’t just fun, it’s also a vagus nerve workout. The vibrations from humming, singing, or even chanting help stimulate the nerve and promote relaxation. So next time you’re in the shower, go all out!
4. Gargling Water
It might sound weird, but gargling water engages the muscles in the back of your throat, which are connected to the vagus nerve. Do this for 30 seconds in the morning and see how you feel over time.
5. Massage (Especially the Neck and Ears!)
A gentle massage around your neck, behind your ears, and along your jawline can stimulate the vagus nerve. Try using a facial tool or even just your fingertips to apply light pressure. Bonus: it feels amazing.
6. Laughter
Ever notice how good you feel after a deep belly laugh? That’s your vagus nerve at work! Watching your favorite sitcom or spending time with friends who make you laugh isn’t just fun, it’s a great way to activate your body’s natural relaxation response.
7. Somatic Movement and Vagal Toning Exercises
Moving your body in a mindful way can help reset your nervous system. My course, Beat the Burnout, includes guided vagal toning exercises that can help bring your body back into balance. It’s perfect for anyone looking to feel less frazzled and more grounded.
Why Vagal Toning Matters
In a world where stress feels unavoidable, supporting your nervous system is a form of self-care. The more we practice these small, intentional habits, the easier it becomes to shift out of survival mode and into a state of calm.
The best part? You don’t have to do everything at once. Pick one or two of these techniques, try them out, and see what feels best for you. Over time, you might just notice that your body starts responding differently to stress because you’ve trained it to.
Final Thoughts
Your vagus nerve is one of the most powerful tools for finding balance in a chaotic world. Whether you’re humming your favorite song, splashing cold water on your face, or rolling out your yoga mat for some gentle movement, you’re supporting your body’s ability to relax and reset.
And if you want a little extra guidance? Beat the Burnout is designed to help you incorporate these techniques into your daily routine, so you can feel more grounded, calm, and in control.