11 Ways to Stimulate Your Vagus Nerve for Quick Anxiety Relief

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When we experience stress and anxiety, it’s important to remember that our brains can be quite sensitive. It’s wired to detect potential dangers and send warning signals to keep you, whether it’s from a real threat or something more ambiguous situation like an email from our boss. But sometimes, it can work against us, triggering that a potential threat or danger is near when it isn’t. This can leave you feeling stuck in a vicious flight or fight cycle, trapped by anxiety over fears that simply aren’t realistic or likely. Fortunately, there’s a hidden ally within our own bodies that we can tap into—the vagus nerve. Among its many functions, one that stands out is its ability to activate a relaxation response and help you calm down.  And we’ve got the scoop on the best vagus nerve stimulation exercises to use to quickly calm your anxiety. 

What is the Vagus Nerve?

The vagus nerve is also known as the tenth cranial nerve and it is a critical part of the autonomic nervous system. It extends from the brainstem through the neck and into the chest and abdomen, influencing various bodily functions.

What does the Vagus Nerve Do?

The vagus nerve is responsible for a wide range of functions including heart rate regulation, digestive processes, and immune response modulation. Its role in maintaining homeostasis is vital for overall health and well-being.

For anxiety specifically, the vagus nerve is a crucial part of the parasympathetic nervous system, often referred to as the “rest and digest” system. It helps to:

• Calm the body: By slowing down the heart rate and promoting relaxation.
• Reduce stress: Lowering cortisol levels and promoting a sense of calm.
• Stabilizes mood: Regulates neurotransmitters like serotonin and dopamine for mood stabilization.
• Reduce inflammation: Chronic inflammation has been linked to several mental health disorders, including anxiety and depression ¹. The vagus nerve inhibits the production of pro-inflammatory cytokines.
• Improve Gut-Brain Connection: Enhances digestion, positively affecting mood and anxiety levels and balances gut microbiota, reducing anxiety and improving mental health.
• Boosts resilience and emotional regulation: Increases HRV for better stress resilience and emotional regulation.
• Enhanced relaxation: Easier activation of the parasympathetic nervous system.

Where is the Vagus Nerve Located?

The vagus nerve originates in the medulla oblongata of the brainstem, travels down the neck, and branches into the chest and abdomen. Understanding the vagus nerve location is essential for effective stimulation techniques.

Vagus Nerve Symptoms and Disorders

Disorders of the vagus nerve can lead to symptoms such as fainting, digestive issues, and anxiety. Recognizing these symptoms can help in seeking appropriate treatments and interventions.

The vagus nerve is involved in many bodily functions, so symptoms of vagus nerve issues can be varied. Here are some common symptoms associated with vagus nerve dysfunction:

• Nausea or Vomiting
• Bloating
• Irritable Bowel Syndrome (IBS)
• Difficulty swallowing (Dysphagia)
• Irregular Heartbeat (Arrhythmia)
• Low Heart Rate (Bradycardia)
• Fainting or Dizziness
• Difficulty Breathing
• Chronic Cough
• Hoarseness or Voice Changes
• Anxiety
• Depression
• Chronic Stress
• Mood Swings
• Fatigue
• Fainting
• Loss of Appetite
• Weight Loss
• Inflammation
• Reduced gag reflex

How to Stimulate Your Vagus Nerve

Understanding how to stimulate the vagus nerve gives you a valuable tool to combat anxiety and stress. By engaging in practices or vagus nerve stimulation exercises, you can gradually shift your body out of that tense fight or flight mode and into a state of relaxation. So, let’s explore ways to activate your biological antidote to anxiety and stress.

Top Vagus Nerve Stimulation Exercises

1. Deep Breathing

One of the best vagus nerve stimulation exercises to do to support a healthy vagus nerve function is deep, slow belly breathing. By engaging in breathing exercises, you can effectively shift your attention away from stress or discomfort. When you concentrate on the rhythm of your breath, you naturally divert your attention away from the anxiety causing you such distress and discomfort.

Breathing deeply also stimulates the vagus nerve to further help you achieve calmness and relaxation.

Additionally, when under high stress or anxiety, many of us tend to hold our breath or stop breathing altogether. However, this breath-holding response actually activates the fight/flight/freeze reaction, intensifying feelings of pain, stiffness, anxiety, or fear. To counteract this, practicing deep breathing is crucial. Here are a few tips to keep in mind:

• Take your time and breathe more slowly, aiming for about six breaths per minute. Allow yourself the space to inhale and exhale at a comfortable pace.
• Focus on breathing deeply, drawing the air in from your belly. Visualize your abdomen expanding and your rib cage widening as you take in each breath.
• Pay attention to your exhale, ensuring that it is longer than your inhale. It’s during the exhale that the relaxation response is triggered, promoting a sense of calm.

2. Sing, Chant, Hum or Gargle

By engaging your vocal cords, you can actually give your vagus nerve a gentle nudge to get working, since it travels up your neck. Singing is a wonderful way to activate the vagus nerve and enhance our overall well-being, and busting out to your favourite tunes feels good too!

Another great way to activate your vagus nerve is by chanting the sound “OM” repeatedly. This practice is commonly found in yoga, and can have a profound calming effect and promote inner peace. Research has also confirmed that this chanting practice promotes deep relaxation, making it an effective tool for anxiety.

You can achieve the same benefits from humming or gargling water if you’re really not feeling up to the music.

3. Vagus Nerve Stimulation Device

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4. Vagus Nerve Massage

Grab your at-home massager, roll your foot along an acupressure roller or book a massage. Massage is one of the most effective stress management techniques you can explore to stimulate your vagus nerve. Its benefits go beyond physical well-being, as it also works wonders for your mental health.

Through massage, you can experience a reduction in stress levels, a decrease in the stress hormone cortisol, and significant relief of symptoms related to anxiety and depression. Additionally, it enhances circulation and lymphatic drainage, eases muscle tension, headaches, and body pain, while boosting both the immune system and digestion.

Reflexology, a type of massage that focuses on the feet, comes highly recommended, as over 7,000 nerve endings are located in your feet. Reflexology stimulates these nerves, enhancing their communication and activating the parasympathetic nervous system, leading to even deeper relaxation.

So, treat yourself to the soothing benefits of massage and consider using reflexology at home to specifically target the nerve endings in your feet. It’s a delightful way to promote vagal stimulation and indulge in a well-deserved state of tranquility.

5. Cold Water Therapy

Whether it’s taking a plunge into a cold lake or simply dipping your forehead into a bowl of cold water, cold water immersion is an excellent way to activate the vagus nerve. It can also help decrease your racing heart, which is particularly helpful during a panic attack.

6. Laugh More

Turn on your favourite funny movie or spend some time with friends and loved ones that always make you smile. Laughing truly is the best medicine. Not only will it stimulate your vagus nerve but it can also boost your mood and overall mental health and wellness in the meantime.

7. Exercise

Many of us are aware that exercise has the ability to trigger the release of those wonderful “feel good” hormones in our bodies. However, what you may not know is that exercise also has the added benefit of stimulating the vagus nerve. The key is to discover a form of movement that you genuinely enjoy, so it becomes a fun experience rather than a chore.

Take some time to experiment with various exercises and activities to find what resonates with you. Dance around your living room to your favorite songs or channel your inner child and grab a weighted jump rope to start harnessing the power of movement and to stimulate your vagus nerve.  Yoga is also an excellent option for a parasympathetic activation exercise that can have a huge improvement on your physical, emotional and mental health.

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8. Go Out and Socialize

When stressed, many of us tend to self-isolate. However, doing so can intensify the stress, anxiety and depression as it can make you feel alone in your struggles. The good news: finding ways to connect with others and cultivate a sense of belonging can be a fantastic remedy to gain perspective and soothe your nervous system.

Make the effort to call a friend, plan a meet-up with family, or reach out to colleagues. Join a local group or even an online one, take a walk or head to your favourite cafe. Creating opportunities for meaningful conversations, shared experiences, and support networks can alleviate those negative feelings that have you feeling down in the dumps.

9. Take Probiotics to Improve Your Gut Health

1. Kiecolt-Glaser, J. K., Derry, H. M., & Fagundes, C. P. (2015). Inflammation: Depression Fans the Flames and Feasts on the Heat. American Journal of Psychiatry, 172(11), 1075-1091. https://doi.org/10.1176/appi.ajp.2015.15020152