Calming The Vagus Nerve

Five effective and accessible methods to calm the vagus nerve and promote relaxation of the nervous system. These practices can be easily incorporated into your daily or weekly routine to help regulate stress and enhance overall well-being:

1. Deep, Diaphragmatic Breathing

One of the most powerful ways to stimulate the vagus nerve and activate the parasympathetic (rest-and-digest) response is through deep, diaphragmatic breathing. This type of breathing encourages the body to shift out of the "fight or flight" response and into a state of calm. To practice:

• Sit or lie comfortably.

• Place one hand on your abdomen and the other on your chest.

• Inhale deeply through your nose, allowing your abdomen to expand (your chest should remain relatively still).

• Exhale slowly and completely through your mouth.

• Continue for 5-10 minutes, aiming for slow, rhythmic breathing.

Why it works: Deep breathing stimulates the vagus nerve, triggering a relaxation response and helping to lower heart rate and blood pressure.

2. Vagus Nerve Stimulation Through Gargling or Singing

Simple activities such as gargling with water or singing can directly stimulate the vagus nerve, helping to calm the nervous system. Both activities engage the muscles at the back of the throat, which are connected to the vagus nerve.

• Gargle with warm water for 30 seconds, or sing your favorite song out loud, focusing on the vibrations in your throat. Or take a few moments to hmmm your favorite tune or a made up one.

• Try doing this once or twice a day, especially during moments of heightened stress.

Why it works: The vagus nerve is involved in the regulation of the muscles in the throat, stimulating it through these actions helps induce relaxation.the vibration created in the vocal cords stimulates the vagus nerve, which in turn triggers a calming response, lowering heart rate and blood pressure. The act of humming can also promote deep, slow breathing, which further activates the parasympathetic nervous system. This combination of physical vibration and mindful breathing helps to reduce stress, enhance relaxation, and balance the nervous system.

3. Progressive Muscle Relaxation (PMR)

Progressive Muscle Relaxation involves tensing and then relaxing different muscle groups in the body, which promotes deep relaxation. By releasing physical tension, you simultaneously calm the nervous system and stimulate the parasympathetic response.

• Start with your feet and work your way up to your head.

• Inhale and tense each muscle group for 5-10 seconds (e.g., your feet, legs, abdomen, arms, and face), then exhale and release the tension.

• Focus on the feeling of relaxation in each area.

• Repeat for 10-15 minutes.

Why it works: Progressively tensing and relaxing muscles helps shift the nervous system from stress (sympathetic overdrive) to relaxation (parasympathetic response). This practice reduces muscle tension, lowers heart rate and blood pressure, and decreases cortisol levels, leading to overall stress reduction.

4. Herbal Teas to Soothe the Nervous System

Herbal teas like Chamomile, Lavender, Lemon Balm, and Passionflower can gently calm the vagus nerve and nervous system. These herbs promote relaxation and balance. To prepare:

• Steep 1-2 teaspoons of dried herbs in hot water for 5-10 minutes.

• Drink the tea slowly, taking in the calming aroma as you sip.

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Why it works: These herbs have mild sedative effects that support the nervous system in unwinding and reducing stress. They also encourage vagal tone by promoting the parasympathetic nervous system.

5. NATURE WALKS

Spending time in nature, also known as "forest bathing" or "shinrin-yoku," has been shown to reduce stress by lowering cortisol, blood pressure, and heart rate. A 30-minute hike in a natural setting can boost mood, enhance immune function, and improve mental clarity. As you walk, practice mindfulness by slowing down and fully immersing yourself in the sights, sounds, and smells around you. Pay attention to your breath, put your phone on silent, and soak up all the sounds around you. 

Incorporating these practices into your daily routine will help balance your body’s stress response and foster a sense of peace and relaxation. If symptoms of anxiety or stress persist, I recommend scheduling an acupuncture session to support vagus nerve health and nervous system balance.