If you’ve been hanging out in the wellness world lately, you’ve probably heard whispers about the vagus nerve. Or perhaps you’ve heard me expound the benefits of downregulating the nervous system?
Your nervous system is a key player in calming the body, reducing inflammation, improving digestion, and even boosting mood. Think of it as your body’s “chill switch.”
The best part? You don’t need expensive medications or luxury spa treatments to give it some love. Here are five simple, science-backed ways to naturally stimulate your vagus nerve that you can do right now.
Breathe Slow and Deep
Your breath is a direct line to your nervous system. Slow, deep breathing signals your body that you’re safe, which activates the vagus nerve. Try the 4–7–8 method: inhale for 4, hold for 7, exhale for 8. Just a few rounds can shift you from stressed to centered.
Splash Some Cold Water
Cold exposure, even just 15 seconds, can help “wake up” the vagus nerve. End your shower with a quick blast of cool water or splash your face with cold water in the morning. Note: a full ice-water plunge may be too much for your system and do more harm than good. Start small.
Hum, Sing, or Chant
Your vagus nerve passes near your vocal cords, so sound vibrations can stimulate it. Sing along to your favorite song in the car, hum while cooking, or try chanting “OM” during meditation.
Gentle Yoga or Stretching
Movement that opens the chest and lengthens the spine helps the nerve pathways function better. Try cat–cow stretches, gentle twists, or even lying over a bolster to open your heart space.
Meditation or Guided Relaxation
Quieting the mind through meditation, mindfulness, or guided relaxation helps activate the parasympathetic (rest-and-digest) system, which the vagus nerve controls. Even 5 minutes a day makes a difference.
The vagus nerve is like your body’s built-in stress reset button, and you can press it anytime with simple daily habits. Your nervous system will thank you.
