Ever feel like you're stuck in stress mode? Heart racing, mind spiralling, body tense, even when there's no immediate threat? That constant state of alertness isn't just exhausting, it's your nervous system unable to switch off. The culprit might be an under active vagus nerve, and the solution is simpler than you think.

Your vagus nerve acts as your body's natural reset button. When it's working well, you can shift from stressed to calm relatively easily. When it's not, you stay stuck in fight-or-flight mode, even when you're trying to relax. The good news? You can strengthen this nerve with simple, science-backed techniques that take just minutes a day.
If you're tired of feeling wired, understanding your vagus nerve and how to activate it might be exactly what you need.

What is the vagus nerve?

The vagus nerve is the longest nerve in your body, running from your brainstem all the way down through your neck, chest, and abdomen. It's part of your parasympathetic nervous system, the system responsible for rest, digestion, and recovery. Think of it as the counterbalance to your stress response.

"Vagus" comes from the Latin word for "wandering," which makes sense given how far this nerve travels through your body. It connects your brain to major organs including your heart, lungs, and digestive system, acting as a communication highway between your brain and body.

When your vagus nerve is functioning well, it helps regulate your heart rate, breathing, digestion, and inflammation. It's also heavily involved in your stress response. A well-toned vagus nerve means you can more easily shift from stressed to calm, recover faster from stressful events, and maintain emotional balance.

Understanding vagal tone

You might hear people talk about "vagal tone", this refers to how active your vagus nerve is. Higher vagal tone is associated with better stress resilience, improved emotional regulation, and overall better health¹. People with higher vagal tone recover more quickly from stress, have better heart rate variability, and generally feel calmer.

Lower vagal tone, on the other hand, is linked to chronic stress, inflammation, anxiety, and digestive issues. The good news? You can actually improve your vagal tone through specific practices and techniques. It's like strengthening a muscle - the more you work it, the stronger it gets.

How vagus nerve stimulation works

When you stimulate your vagus nerve, you're essentially sending a signal to your body that it's safe to relax. This activates your parasympathetic nervous system, which triggers a cascade of calming effects throughout your body.

Your heart rate slows down, your breathing deepens, your digestion improves, and your stress hormone levels drop². This is the opposite of the "fight or flight" response - it's your body's "rest and digest" mode.

Research shows that vagus nerve stimulation can help with anxiety, depression, inflammation, and even chronic pain³. While medical-grade vagus nerve stimulation devices exist, you don't need them. Simple, natural techniques can be remarkably effective.

Simple techniques for vagus nerve stimulation

1. Deep, slow breathing

This is the easiest and most accessible way to stimulate your vagus nerve. When you breathe slowly and deeply, especially emphasising a long exhale, you activate your vagus nerve and trigger your relaxation response.

Try this: Breathe in for a count of 4, hold for 4, then exhale for a count of 6-8. The longer exhale is key - it signals to your body that you're safe. Do this for 2-5 minutes whenever you feel stressed.

2. Cold exposure

Splashing cold water on your face or taking a cold shower stimulates your vagus nerve. The cold triggers what's called the "dive reflex," which automatically activates your parasympathetic nervous system.

Start small if cold showers sound intimidating. Even splashing cold water on your face for 30 seconds can help. Work up to longer cold exposure as you get comfortable.

3. Humming, singing, or chanting

Your vagus nerve runs past your vocal cords, so vibrations from humming, singing, or chanting directly stimulate it. This is why many meditation practices incorporate chanting, it's naturally calming.

Hum while you're cooking, sing in the shower, or try "om" chanting for a few minutes. The vibration is what matters, so don't worry about how you sound.

4. Gargling

Similar to humming, gargling creates vibrations that stimulate the vagus nerve. Gargle water vigorously for 30 seconds to a minute, until your eyes start to water slightly. Do this once or twice daily.

5. Gentle neck massage

Massaging the sides of your neck, particularly where your carotid arteries are (gently!), can stimulate the vagus nerve. Use gentle, circular motions and breathe slowly while you do it.

6. Laughter

Genuine laughter stimulates the vagus nerve and activates your relaxation response. This is why you feel so good after a proper laughing session. Watch comedy, spend time with funny friends, or seek out things that make you genuinely laugh.

7. Meditation and mindfulness

Regular meditation practice has been shown to increase vagal tone over time⁴. Even 10 minutes daily can make a difference. The key is consistency rather than duration.

8. Probiotics and gut health

Your gut and vagus nerve communicate constantly (this is the gut-brain connection you've probably heard about). Supporting your gut health with probiotics, fermented foods, and a varied diet can positively influence vagal tone.

Building a daily vagus nerve practice

You don't need to do all these techniques every day. Instead, choose 2-3 that feel most accessible and build them into your routine:

Morning: Start with cold water on your face and deep breathing

Midday: Take a humming or singing break when stress builds

Evening: Practice meditation or gentle neck massage before bed

The key is consistency. Stimulating your vagus nerve once when you're having a panic attack will help, but regular practice builds long-term resilience and improves your baseline vagal tone.

Signs your vagal tone is improving

As you practice these techniques regularly, you might notice:

• You recover from stressful events more quickly
• Your resting heart rate decreases
• Digestion improves
• You feel calmer overall
• Sleep quality improves
• Emotional regulation becomes easier

These changes don't happen overnight. Give it a few weeks of consistent practice before expecting noticeable shifts.

These techniques cost nothing, require no special equipment, and can be done anywhere. In a world that constantly activates your stress response, having simple tools to activate your calm response is powerful.

Your vagus nerve is always there, ready to help you shift into a calmer state. You just need to know how to work with it. Start with one or two techniques that feel manageable, practise them regularly, and notice what happens. Sometimes the most powerful wellness tools are the simplest ones.

References:

1. Kok, B. E., et al. (2013). "How Positive Emotions Build Physical Health: Perceived Positive Social Connections Account for the Upward Spiral Between Positive Emotions and Vagal Tone." Psychological Science, 24(7), 1123-1132.
2. Porges, S. W. (2011). "The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-regulation." W.W. Norton & Company.
3. Breit, S., et al. (2018). "Vagus Nerve as Modulator of the Brain-Gut Axis in Psychiatric and Inflammatory Disorders." Frontiers in Psychiatry, 9, 44.
4. Strenzkofsky, M. E., et al. (2020). "Heart Rate Variability and Meditation: A Literature Review." International Journal of Psychiatry in Clinical Practice, 24(3), 221-230.