08/08/2025
Simple and effective ways to activate the vagus nerve, which helps calm the nervous system:
Deep, slow diaphragmatic breathing
(Especially longer exhales than inhales – e.g., inhale 4, exhale 6)
Cold exposure
(Splash cold water on your face or take cold showers)
Humming, chanting, or singing
(Stimulates the vocal cords and vagus nerve)
Gargling with water
(Engages the muscles innervated by the vagus nerve)
Slow, mindful movement
(Yoga, TRE, or tai chi to regulate the body safely)
Meditation or mindfulness practices
(Calms the mind and shifts the body into a parasympathetic state)
Laughter
(Releases tension and stimulates the vagus nerve naturally)
Social connection and safe touch
(Eye contact, a warm hug, or time with someone who makes you feel safe)
Singing bowls or listening to calming music
(Especially low-frequency, resonant tones)
Prolonged exhale or humming breathwork
(Like bee breath – bhramari pranayama in yoga)
