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.
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.
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.