10 Ways to Naturally Stimulate Your Vagus Nerve

The vagus nerve runs from the brain down the spine, and is a key player in the parasympathetic (rest, recover & digest) nervous system. In fact, it contains 75% of the parasympathetic nervous system's nerve fibres, which send information between the brain, heart, digestive system and many other organ systems. These nerves activate our body's relaxation response. By stimulating this nerve, we can enhance our wellbeing, reduce stress, and improve overall health. Let's explore some effective ways to naturally activate your vagus nerve:

1. Deep Breathing

Engage in deep, diaphragmatic breathing; focusing on inhaling and exhaling slowly. This simple practice can significantly calm your nervous system.

It is the exhale that stimulates the vagus nerve, so elongating the exhale more than the inhale will help the body relax, which can be useful before bed to improve sleep quality. 

Otherwise, equal, slow, deep breaths for 5 seconds in and out for example, such as the Yogi technique ujjayi, can create a calm, balanced state, lowering blood pressure and improving creativity, mood and stress levels.

2. Cold Exposure

Exposing yourself to cold water, such as taking a cold shower or splashing cold water on your face, can stimulate the vagus nerve.

It can take a while to adapt to cold water exposure, and in some cases the shock may cause more stress. Doctors advise against cold water submersion for people with heart conditions and high blood pressure. 

3. Vocal Cord Stimulation

The vagus nerve is connected to your vocal cords and the muscles in the back of your throat. Activities like humming, chanting, or gargling can activate these muscles and stimulate the vagus nerve, promoting relaxation. 

4. Mindfulness and Meditation

Shifting your focus away from stressful thoughts about the past or future, and focusing on the safe, present moment can help regulate the nervous system and strengthen the vagus nerve. Regular mindfulness practice has been shown to alter brain connectivity and strengthen the ‘mindfulness muscle’ so that being present comes more naturally. This reduces depression and anxiety and studies have shown reduced inflammatory markers in the body. 

5. Social Connection

Spending quality time with loved ones stimulates the vagus nerve, promoting feelings of happiness and wellbeing. Perceived connectedness with others releases positive emotions which stimulate the vagus nerve. An increase in oxytocin; the ‘love hormone’, after positive social connections has also been shown to improve nervous system regulation.

6. Laughter

Laughter really is the best medicine! Laughter is a powerful tool for stress reduction and vagus nerve stimulation. In one study, people that took part in a Laughter Yoga course reported that they were sleeping better, drinking less alcohol or caffeine, exercising more and that family members or colleagues even commented about how much better their attitude was or how much happier they seemed. Watch funny videos, stand up comedy or spend time with humorous friends.

7. Physical Activity

Engaging in regular exercise can improve vagal tone. Although we increase input from the ‘fight or flight’ response to increase our heart rate, breathing rate, blood pressure and muscle tone during exercise, our nervous system needs to work hard to recover from this stress post-exercise by activating the parasympathetic nervous system. This improves our ability to recover from stress and often increases vagal tone compared to pre-exercise. 

8. Gut Health

Maintaining a healthy gut microbiome is crucial for optimal vagus nerve function. The gut and the brain are connected directly via the vagus nerve. If the gut is ‘stressed’ due to a poor diet, it will signal stress to the brain, increasing sympathetic ‘fight or flight’ input. If the gut is ‘happy’ it will stimulate the vagus nerve and reduce stress. Consume plenty of fibre, probiotics, and fermented foods and reduce salt, refined sugar, alcohol and tobacco. Taking a probiotic can help, especially if you have had to use antibiotics. 

9. Slowing Down

Our fast-paced lives often leave us feeling stressed and overwhelmed, which can negatively impact the function of our vagus nerve. The key to counteracting this is to slow down.

When we rush, our bodies are in a constant state of alert, activating the sympathetic nervous system (fight or flight). By contrast, slowing down activates the parasympathetic nervous system, which includes the vagus nerve, promoting relaxation and digestion. Give yourself an extra 15 minutes to complete tasks or get to places, wake up in the morning with enough time for a healthy morning routine and try to complete one task at a time. 

10. Gentle Massage

Massaging areas like the neck, face, ears and feet can stimulate the vagus nerve and induce relaxation. Due to the vagus nerve stimulation, these techniques may also help to improve digestion. Mindful self massage or massage from a loved one may also increase feelings of safety and social connection.

Remember, consistency is key when incorporating these practices into your routine. By regularly stimulating your vagus nerve, you can experience improved mood, reduced stress, and enhanced overall well-being.

Disclaimer: While these techniques are generally safe, it's essential to listen to your body and consult with a healthcare professional if you have any underlying health conditions.