The vagus nerve is the longest cranial nerve, carrying sensory and motor signals between your brain and heart, lungs, digestive system and other parts of your body. This nerve plays an integral part in regulating parasympathetic nervous system which regulates heart rate and breathing rates while soothing you.
Studies show that simple exercises that stimulate the vagus nerve, such as deep breathing or singing certain types of songs, can help build resilience against stress.
Breathing Exercises
The vagus nerve has been described as the body’s “information superhighway.” This bridge connects your brain to internal organs, relaying information on organ function back to your brain as well as down signalling motor functions (such as heart rate, breathing rate and reflexes like swallowing and sneezing) as well as sensory functions in throat, stomach and inner ear areas. Furthermore, cortisol hormone enters through this nerve into your system.
One effective way to stimulate the vagus nerve is through deep, slow belly breathing exercises. These exercises allow for an transition into parasympathetic mode which has been linked with better cardiovascular health outcomes and decreased risks of depression.
Studies from 2019 demonstrated the positive benefits of longer exhalations times such as those used in meditation and certain types of yoga breathing to stimulate the vagus nerve and reduce fight-or-flight stress responses. One effective technique is diaphragmatic breathing: while sitting or lying down, breathe slowly into your abdomen expanding as you inhale and filling all lungs and rib cage with air before holding breath for six seconds and gently exhaling before gently inhaling again.
Another method for stimulating vagus nerve activity is through vocalization exercises, such as singing or chanting loudly. Such activities engage the back-of-throat muscles and vocal cords to elicit relaxation responses which stimulate vagus nerve activity. Furthermore, researchers have discovered that cold exposure such as taking cold showers or applying cold compresses to neck areas can stimulate vagus nerve stimulation while improving heart-rate variability.
Movement also stimulates the vagus nerve, so engage in activities such as yoga, dance, or walking while engaging your core muscles. Just be sure to listen to your body and avoid over-exercising, which could increase heart rates and place unnecessary strain on the nervous system.
Meditation
Your vagus nerve acts as the central conduit between your brain, heart, and gut organs as well as internal and external environments of the body. It influences your immune system, assists with managing stress and anxiety levels, decreases inflammation levels and supports a healthy metabolism – people with strong vagus nerve responses tend to recover faster from stress episodes; have stronger immunity; better emotional control responses in response to life challenges more quickly; as well as resilience for posttraumatic stress disorder (PTSD) depression or other mood disorders.
Meditation is one of the best ways to stimulate your vagus nerve, activating its parasympathetic nervous system which promotes relaxation and healthy digestion while attenuating emotional regulation and strengthening relationships with others. An emotionally healthy brain has a positive vagal tone which allows easy transition from sympathetic (fight or flight) to parasympathetic (“rest and digest”).
Meditation exercises such as breathing meditation, loving-kindness meditation, focusing on your breath and mindfulness meditation have been proven to increase vagus nerve activity. You can find many free guided mediations online which don’t require any equipment – YouTube offers many easy guided mediations!
Exercise also promotes vagus nerve stimulation. A study determined that high-intensity interval training (HIIT) increases vagal tone while yoga may also be effective. Wim Hof Method practices combine breathing techniques with cold exposure in order to decrease stress levels, improve sleep and strengthen immunity systems – another fantastic vagus nerve stimulating activity!
Try acupressure and massage therapy to stimulate the vagus nerve. Massaging your feet with reflexology (which focuses on over 7,000 nerve endings in each foot) helps stimulate your parasympathetic nervous system. Acupressure and massage also increase air movement within your lungs, helping regulate heart rate.
Your vagus nerve can also be stimulated by repeating “OM” over and over, which is a practice common across faiths, yoga and meditation practices. Chanting “OM” creates a trance-like state and lowers heart rates significantly. Another option for stimulating vagus nerve activity is ASMR – which uses repetitive sound stimuli such as scratching and tapping sounds to trigger it and induce hypnotic effects on users.
Yoga
The vagus nerve connects your brain with your heart, lungs, and digestive system. As the longest cranial nerve in your body, it plays an integral part in switching between fight-or-flight mode when stressed and the parasympathetic nervous system when relaxing. Research indicates that stimulating this nerve with different exercises may help calm the mind, lower stress levels and promote greater health benefits.
Deep yoga breathing can be one of the most effective strategies to stimulate and nourish a healthy parasympathetic nervous system. Breathe deeply, into your belly, until your exhalations is longer than your inhalation – this will slow your heart rate down while lengthening time spent in parasympathetic mode.
Yoga poses that stretch your chest and throat can gently stimulate the vagus nerve. Such poses include Cat-Cow Pose, Sphinx Pose and Fish Pose. Yoga nidra (deep relaxation) can also be an effective practice to increase vagal tone; start slowly before moving onto more advanced postures as soon as you feel ready.
Just smiling can also stimulate the vagus nerve. By relaxing facial muscles and engaging a half smile instead of full grins, this method has proven more successful at increasing vagal tone than full grins at increasing vagal tone. Meditation or yoga nidra exercises may prove deeply relaxing; some users even report falling asleep during this exercise!
Cold stimulation — such as taking deep breaths of cold water or using a cold compress — can stimulate the vagus nerve and promote parasympathetic responses, particularly if done while sitting in Child’s Pose with your chest against either the floor (or your fists, block, or bolster). Furthermore, this stretch stretches the shoulders, allowing your chest to open more and relax more completely in response.
Humming
Establishing the appropriate firing pattern of your vagus nerve can help alleviate many emotional and physiological symptoms, from depression and fatigue to insomnia and restful sleep issues. A straightforward at-home training regime can enhance focus, promote restful sleeping patterns, and lessen overall stress responses.
Singing, humming and gargling are activities which engage your vocal cords and back of throat muscles that connect to the vagus nerve. Singing also increases digestive tract sensitivity which may aid with issues like gas and constipation.
The vagus nerve, known by its Latin name ‘vandering,’ as it wanders throughout the body, contains thousands of fibers. As the longest cranial nerve and largest in terms of distribution, connecting the brain stem with internal organs such as heart, lungs, kidneys, and digestive tract. Neuroception — or the process of assessing environmental cues for safety or danger– can activate both dorsal and ventral sections simultaneously; both activate during neuroception.
Although electronic vagus nerve stimulation, a noninvasive method increasingly used to treat anxiety and other conditions, may be effective, physical therapists offer at-home exercises which can improve vagal tone – these exercises are safe and easy to do and have been proven just as effective at relieving symptoms as medication.
Experts agree that singing is an easy way to stimulate the vagus nerve. Since this nerve is connected with vocal cords, when vibrated via singing or humming/chanting can send a signal back to your brain that your body is safe thereby relaxing nervous systems and alleviating symptoms.
Breathing exercises may also help stimulate the vagus nerve, such as box breath or techniques employed by Navy Seals before missions. Simply breathing in for four counts, holding for four counts and exhaling four times before repeating three to five times. Relax afterward.
