The vagus nerve is a major nerve that connects the brain and body. It forms part of the parasympathetic nervous system, which controls functions including digestion, heart rate and immune system. It can also influence mood, emotional regulation and stress management. As such, stimulating the vagus nerve can have a knock-on effect on both your physical and mental health.
In this article, we will share how vagus nerve exercises can support you in managing life’s stresses and achieving a calmer, more relaxed state of mind.
Vagus nerve exercises can help activate the parasympathetic nervous system, leading to reduced stress, improved digestion, better emotional regulation and overall wellbeing. This section will guide you through key exercises you can practise to stimulate your vagus nerve effectively.
How it works: Deep breathing, otherwise known as diaphragmatic breathing, stimulates the vagus nerve by engaging the diaphragm, helping the body to enter a state of relaxation. The longer exhale triggers the parasympathetic nervous system, which helps reduce heart rate and promote calmness.
How it works: The vibrations created when humming stimulate the vagus nerve, which helps activate the parasympathetic nervous system. This activation helps boost relaxation and reduce stress.
How it works: Laughing naturally stimulates the vagus nerve, especially through deep belly laughter that engages the diaphragm, helping to enhance relaxation.
How it works: This process activates the vagus nerve through the ‘diving reflex’, where the body responds to the cold by slowing the heart rate and promoting relaxation. This is useful for quickly reducing stress and anxiety.
How it works: Mindful movement helps to activate the vagus nerve by encouraging deep breathing and a calm, steady rhythm of movement. This process stimulates the body’s calming mechanisms.
The five techniques above are the most reliable place to start, but they aren't the only ways to stimulate the vagus nerve. Singing extends the same principle as humming, using the vibrations in your throat to activate the nerve, while gargling with water each morning engages the muscles at the back of the throat that the vagus nerve helps control. A gentle neck, shoulder or foot massage can also support vagal activity, as can slower practices like meditation and gentle yoga, which pair deep breathing with a calm, steady rhythm. It's worth trying a few to see which fit most easily into your day, as the biggest benefits tend to come from the techniques you'll actually do consistently.
Vagus nerve exercises offer a range of physical and mental health benefits by engaging the body’s natural relaxation response, often known as the ‘rest and digest’ system. These exercises can promote relaxation, improve gut health and support emotional regulation.
Reduced stress: Practising these exercises can help move the body out of ‘fight or flight’ mode and into a state of relaxation. A calmed parasympathetic nervous system lowers stress hormones like cortisol, allowing you to feel more centred
Better digestion: Research shows that stimulating the vagus nerve supports the gut-brain connection (source), which is essential for healthy digestion. It can also help improve motility and reduce common digestive issues like bloating and discomfort
Improved emotional wellbeing: Studies have shown that vagus nerve practices are key to boosting mood and regulating emotional responses (source). Because they can increase feelings of calm and balanced emotions, the intensity of negative reactions can also be minimised
One of the many reasons that vagus nerve exercises are so effective in improving your wellbeing is that they can easily be a part of your day-to-day life. Here are some ways that you can practise these without interrupting your routine:
The vagus nerve is the longest cranial nerve in the body and a key component of the parasympathetic nervous system. It promotes rest and recovery while counteracting the ‘fight or flight’ response.
This nerve regulates essential bodily functions, including heart rate, digestion and immune response, as well as common reflexes like coughing, sneezing and vomiting. These actions highlight the vagus nerve's critical role in maintaining balance and protecting the body.
Research from the Feinstein Institute has linked vagus nerve stimulation to reduced inflammation (source), which is a significant factor in managing chronic health conditions. Additionally, findings published by Frontiers in Psychiatry also show the positive impact it has on depression, including treatment-resistant depression (source).
As a non-invasive method to alleviate symptoms of anxiety, depression and stress, vagus nerve stimulation is gaining popularity as a method of improving both mental and physical health.
The effects of vagus nerve exercises can vary for each person. Some people may notice improvements within a few minutes, while others may take longer. Practising these exercises over time can help you experience the full, consistent benefits.
Yes, vagus nerve exercises can help reduce symptoms of anxiety. By activating the parasympathetic nervous system, it can help counteract the stress response, which promotes a sense of calm and relaxation.
Yes, anyone can practise vagus nerve exercises, with most people benefiting from them. However, if you’re unsure if they’re the right fit for you, it’s always a good idea to consult with your healthcare provider.
Resetting your vagus nerve simply means using these exercises to shift your body out of a stressed, 'fight or flight' state and back into 'rest and digest'. There's no single reset button, but techniques like a long, slow exhale, gentle humming and a splash of cold water on your face can calm your system within a few minutes. For a lasting effect, it helps to practise a short routine each day rather than relying on a one-off. Over time, this trains your body to settle more quickly after stressful moments.
If you need to feel calmer in the moment, the fastest options are a long, slow exhale, breathing out for longer than you breathe in, or splashing cold water on your face, which both trigger the body's natural relaxation response. Gentle humming or a slow neck and shoulder roll can help release built-up tension too. These are useful in high-pressure situations, such as before a meeting or when you feel anxiety rising, and can be done discreetly almost anywhere.
When vagal tone is low, you may find it harder to recover from stress, and notice things like digestive discomfort, a racing heart or disrupted sleep. An overstimulated vagus nerve can have the opposite effect, sometimes causing dizziness, nausea, fainting or a sudden drop in heart rate, often known as a vasovagal response. Most people won't experience anything extreme, but if you have persistent or concerning symptoms, it's best to speak to your GP or a healthcare professional rather than self-diagnose.
The vagus nerve runs down each side of the neck and through the ears, so gentle massage around the ears, the sides of the neck and the shoulders can help stimulate it. A light, slow touch works best, as firm pressure on the neck isn't safe to do yourself and should always be left to a qualified professional. If you're unsure, stick to the breathing, humming and cold-water techniques, which are just as effective and carry no risk.
A few minutes a day is enough for most people, and consistency matters far more than length. Building one or two techniques into a daily routine, for example deep breathing in the morning and humming or a cold rinse in the evening, tends to work better than a longer session now and again. As with any habit, the benefits build gradually the more regularly you practise.
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