Best Practices to Calm and Reset the Vagus Nerve: Why They Work
- Joy Bartholomew
- Jun 18
- 6 min read
The vagus nerve, often called the body’s “wandering nerve,” is a critical component of the parasympathetic nervous system, responsible for promoting relaxation, reducing stress, and restoring balance. As the longest cranial nerve, it connects your brain to your heart, lungs, gut, and other organs, acting as a communication highway that helps regulate your body’s stress response, heart rate, digestion, and even mood. When stress overwhelms us, the vagus nerve can become dysregulated, leading to heightened anxiety, elevated cortisol levels, and physical tension. Resetting and calming the vagus nerve—often referred to as improving “vagal tone”—can help counteract these effects, fostering a sense of calm and resilience.
In this blog post, we’ll explore five best practices to reset and calm the vagus nerve, along with the science behind why they work. These simple, accessible techniques can be incorporated into your daily routine to reduce stress, lower cortisol, and enhance overall well-being.
Why the Vagus Nerve Matters
Before diving into the practices, let’s understand why the vagus nerve is so important. The vagus nerve is the primary driver of the parasympathetic nervous system, which counterbalances the “fight or flight” response of the sympathetic nervous system. When activated, it slows your heart rate, lowers blood pressure, and signals your body to rest, digest, and recover. High vagal tone is associated with better emotional regulation, reduced inflammation, and lower cortisol levels, while low vagal tone is linked to anxiety, depression, and chronic stress.
By engaging in practices that stimulate the vagus nerve, you activate this relaxation response, helping your body shift out of stress mode and into a state of balance. Let’s explore five evidence-based techniques to do just that.
5 Best Practices to Reset and Calm the Vagus Nerve
1. Diaphragmatic Breathing (Belly Breathing)What It Is: Diaphragmatic breathing involves slow, deep breaths that expand your belly rather than your chest, typically at a rate of 4–6 breaths per minute.
How to Do It: Sit or lie down comfortably. Place one hand on your belly and one on your chest. Inhale deeply through your nose for 4 seconds, letting your belly rise while keeping your chest still. Hold for 2 seconds, then exhale slowly through your mouth for 6–8 seconds. Repeat for 5–10 minutes.
Why It Works: Deep, slow breathing stimulates the vagus nerve by activating stretch receptors in the lungs and diaphragm. This sends signals to the brain to increase parasympathetic activity, slowing heart rate and reducing cortisol production. Studies show that diaphragmatic breathing can lower stress markers and improve heart rate variability (HRV), a key indicator of vagal tone.
2. Humming or ChantingWhat It Is: Producing a low, sustained sound like “hmmm” or chanting “Om” creates gentle vibrations in the throat and chest.
How to Do It: Sit comfortably, take a deep breath, and exhale with a soft hum or chant. Let the vibration resonate in your throat and chest. Repeat for 3–5 minutes, focusing on the sensation of the sound.
Why It Works: The vagus nerve passes through the vocal cords, and the vibrations from humming or chanting stimulate its fibers, enhancing parasympathetic activation. This calms the nervous system, reduces stress hormones, and promotes relaxation. Research suggests that vocal stimulation, like chanting, can increase HRV and lower anxiety.
3. Cold ExposureWhat It Is: Brief exposure to cold, such as splashing cold water on your face or taking a cold shower, triggers a reflex that engages the vagus nerve.
How to Do It: Splash cold water on your face for 10–15 seconds, focusing on the area around your eyes and cheeks, or end your shower with 30 seconds of cold water. Start gradually if you’re new to cold exposure.
Why It Works: Cold exposure activates the “dive reflex,” a mammalian response that slows heart rate and stimulates the vagus nerve to conserve oxygen. This reflex shifts the body into a parasympathetic state, reducing stress and cortisol. Studies show cold exposure can lower heart rate and improve vagal tone over time.
4. Gentle Movement (Yoga or Tai Chi)What It Is: Slow, mindful movements like yoga or tai chi combine gentle stretching, breath awareness, and relaxation.
How to Do It: Try a 15–20 minute yoga sequence with poses like Child’s Pose, Cat-Cow, or Forward Fold, paired with slow breathing. Alternatively, practice tai chi’s flowing movements, focusing on smooth, intentional motions.
Why It Works: These practices stimulate the vagus nerve through gentle stretching of the neck, chest, and abdomen, where the nerve’s fibers are located. They also promote mindfulness, which reduces activity in the amygdala (the brain’s stress center) and enhances parasympathetic activity. Research indicates that yoga can increase vagal tone, improve HRV, and lower cortisol levels.
5. Social Connection and LaughterWhat It Is: Engaging in meaningful social interactions or sharing genuine laughter with others fosters emotional connection and relaxation.
How to Do It: Spend time with a loved one, call a friend, or watch a lighthearted show that makes you laugh. Even a brief, heartfelt conversation or a good chuckle can work wonders.
Why It Works: Positive social interactions and laughter stimulate the vagus nerve by releasing oxytocin, the “bonding hormone,” which enhances parasympathetic activity. Laughter also triggers diaphragmatic movement, further activating the vagus nerve. Studies show that social connection and laughter reduce cortisol and increase feelings of calm and safety.
Why These Practices Are Effective
Each of these practices works by directly or indirectly stimulating the vagus nerve, which sends signals to the brain to activate the parasympathetic nervous system. This activation lowers heart rate, reduces blood pressure, and decreases cortisol production, counteracting the effects of chronic stress. The vagus nerve also connects to the gut, where it influences the gut-brain axis, helping regulate inflammation and mood. By improving vagal tone, these techniques enhance your body’s ability to bounce back from stress, improve emotional resilience, and promote overall health.
Additionally, these practices are accessible and can be combined for greater effect. For example, you might pair diaphragmatic breathing with humming during a yoga session or follow a cold shower with a heartfelt conversation. Consistency is key—regular practice strengthens vagal tone over time, making it easier for your body to shift into a relaxed state.
Tips for Incorporating These Practices
• Start Small: Begin with 5 minutes of diaphragmatic breathing or humming daily and gradually increase the duration.
• Create a Routine: Pair a practice with an existing habit, like breathing deeply before breakfast or practicing yoga in the evening.
• Listen to Your Body: If cold exposure feels too intense, start with cool water and work up to colder temperatures.
• Combine Techniques: Try humming during yoga or laughing with friends after a mindful walk to amplify the benefits.
• Track Your Progress: Notice how you feel after each practice. Apps or devices that measure HRV can provide insight into improvements in vagal tone.
Take Your Practice Deeper: Join the Tulum Yoga Retreat
Ready to deepen your journey with the vagus nerve and unlock greater calm and resilience? Consider joining the upcoming yoga retreat in Tulum Mexico. A mix of somatic and Hatha yoga and vagus nerve workshops. This immersive experiences offers guided practices like mindful movement, breathwork, and meditation, all designed to enhance vagal tone and reduce stress in a supportive, nurturing environment.
Visit Reinvent Retired to reserve your spot and take the next step toward a calmer, healthier you. Spaces are limited, so don’t wait—join us to nurture your body, mind, and vagus nerve today!
Final Thoughts
Resetting and calming the vagus nerve is a powerful way to manage stress, lower cortisol, and restore balance to your body and mind. By incorporating diaphragmatic breathing, humming, cold exposure, gentle movement, and social connection into your life, you can tap into the vagus nerve’s natural ability to promote relaxation and resilience. These practices are simple, science-backed, and accessible to everyone, making them ideal tools for navigating the demands of modern life.
Try one or two of these practices today and see how they make you feel. Your vagus nerve—and your well-being—will thank you!
Joy Bartholomew is the founder of Reinvent Retired Travel and Wellness. She is a travel advisor specializing in helping empty-nesters, retirees, and the "50+ travelers" find their perfect vacation, whether it's a new city, country, or continent. She enjoys helping couples, individuals and groups check off itineraries from their bucket-list, and enjoy all of the luxuries and comforts in midlife on a mid-level budget. As a yoga teacher, she works with the same 50+ travelers to improve their health and wellness so they can travel better for longer and enjoy all of life's blessings.
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