“Hacking” the Vagus Nerve to Enhance Calm and Improve Resilience
Do you struggle with anxiety and find it hard to relax?
Are stressful situations a trigger for digestive issues?
If so, you may be experiencing poor vagal tone – a symptom of a hypervigilant nervous system.
What is the vagus nerve?
The vagus nerve is the longest of the 12 cranial nerves. It’s known as the wandering nerve because it starts in your brainstem and travels past all your major organs, ending in the colon. The vagus nerve is crucial for regulating the parasympathetic nervous system, needed for homeostasis and healing.
Unfortunately, chronic stress and trauma disengage your vagus nerve, making it difficult to stay in the relaxation response. It causes poor vagal tone, which is linked to anxiety, depression, pain, and IBS.
The good news is a few daily rituals will help you tap back into your vagus nerve for greater resilience and wellbeing.
5 tips to “hack” the vagus nerve
Like a muscle, you need to engage the vagus nerve regularly or risk losing vagal tone.
Here are our tips to stimulate the vagus nerve and improve the communication between your brain and body.
1. Extend your exhale
Slowing your breathing by extending your exhale is one of the easiest ways to send calming messages to your brain and engage the vagus nerve1.
We love the 1:2 breathing exercise:
Tune into your body and place your hand on your lower ribs.
Breathe in through your nose for a count of 3, engaging your diaphragm and expanding into your belly.
Slowly breathe out through your mouth for a count of 6, making a soft “shhh” sound.
Repeat for 5-10 minutes.
This exercise is ideal when you feel an anxiety attack coming on.
2. Perform a gentle neck massage on yourself
A soft tissue massage is a great way to stimulate the relaxation response. But how many of us have the time for regular spa days?!
Performing a gentle neck massage on yourself is lovely for soothing your nervous system. The neck is where the vagus nerve branches off as it travels down towards your organs.
Grab some jojoba oil – or your favorite essential oil blend – and apply a few drops to either side of your neck. Starting on your right side, use your fingers to gently massage up the side of your neck towards the back of your ear, stopping at your hairline. Do this for a few minutes before repeating the massage on your left side.
This will leave you feeling super relaxed! In fact, doctors often massage the neck to trigger the parasympathetic response in emergencies.
3. Practice the “Om Breath”
If you’re anything like us, humming along to your favorite song calms you down quickly.
Humming, singing, and chanting improve heart rate variability (HRV), a sign of a healthy nervous system and good vagal tone2. It slows your breathing rate and creates vibrations, stimulating the vagus nerve for a happier nervous system.
Try the “Om Breath”:
Breathe in slowly through your nose into your belly for a count of 4.
Exhale a deep “Om” sound with your mouth until you’ve emptied your lungs – feeling vibrations in your chest and belly.
Repeat for 5-10 minutes.
4. Try cold exposure therapy
We know, submerging yourself in cold water voluntarily sounds crazy! But let us explain…
Acute cold exposure triggers your sympathetic stress response via receptors on the skin – it constricts your blood vessels and speeds up your heart and breathing rate. However, your brain soon realizes there’s no immediate threat and the rest-and-digest response kicks in, creating deep peace and calm3. It’s like a workout for your vagus nerve.
We suggest starting with a quick blast of cold water at the end of your warm shower. Work your way up to 30 seconds, then 1 minute, and eventually 3-5 minutes of cold exposure. Over time, it becomes easier as your vagus nerve strengthens. If you’re feeling brave, you can try cold-water swimming!
5. Prioritize time with your loved ones
Meaningful social connection is essential for a healthy nervous system — and research shows it promotes vagus nerve activation4. Prioritizing time to talk, hug, and laugh with your friends and family encourages stress resilience and makes you feel great. If you can’t meet face-to-face, you can organize regular Zoom calls with loved ones.
Wrapping up
Learning to engage your vagus nerve encourages harmony within your nervous system. If you use wearable tech – like an Oura Ring or smartwatch – you’ll notice improvements in your heart rate variability score when you regularly practice these tips.
There are so many more vagus nerve tips to share. If you’d like a part 2 to this article, let us know!
