Vagus Nerve Stimulation for Relaxation: Easy Techniques to Calm Your Body

When you're overwhelmed and your heart is racing, you might not realize that your body has a built-in system to restore calm. It’s called the vagus nerve, and learning how to stimulate it can help you quickly shift from stress to ease.

What Is the Vagus Nerve?

The vagus nerve is the main communication line between your brain and body. It's a key part of the parasympathetic nervous system, which controls the "rest and digest" functions that counter stress. When you stimulate the vagus nerve, you signal your body to slow your heart rate, lower blood pressure, and relax.

Why It Helps With Stress and Anxiety

Studies show that vagus nerve stimulation increases vagal tone, which is associated with better emotion regulation, reduced anxiety, and improved heart rate variability (a measure of nervous system flexibility). You don’t need a medical device to benefit — there are simple techniques anyone can use to activate this calming response.

Easy Ways to Stimulate the Vagus Nerve for Relaxation

1. Humming or Chanting

• The vagus nerve connects to the vocal cords. Humming, chanting “Om,” or singing stimulates it through vibration.

• Try: Spend 1–2 minutes humming or chanting with long exhalations. Notice how your body softens.

2. Cold Exposure

• Splashing cold water on your face or placing a cool pack on your neck activates the dive reflex, slowing the heart and activating the vagus.

• Try: A few seconds of cold water after a stressful moment or during an anxious spell.

3. Deep, Slow Exhalations

• Long, slow exhalations signal safety to the nervous system and directly stimulate vagal tone.

• Try: Inhale for 4 counts, exhale for 6 to 8 counts. Repeat several times.

4. Gentle Neck Massage

• The vagus runs through the neck and can be stimulated by soft touch.

• Try: Lightly massage the sides of your neck and under the jawline with circular movements.

The Takeaway

Vagus nerve stimulation is a powerful yet simple way to bring your body back to calm. These quick practices can be used anytime you feel tension rising — at your desk, in the car, or before bed.

With regular use, you train your nervous system to shift more easily into a state of rest. Start small, explore what feels good, and trust your body’s natural ability to reset.