Activating the Vagus Nerve

The vagus nerve controls the parasympathetic nervous system (PNS), which is the part of the autonomic nervous system that promotes relaxation, restoration, and calm. This contrasts with the sympathetic nervous system (SNS), which mobilizes resources and increases energy - preparing you to fend off or flee from potential threats. (Perhaps you remember learning about “rest and digest” and “fight or flight” back in school?) Both are essential, but if you’re looking to reduce stress and anxiety, increasing the activity of the PNS is the way to go, as the vagus nerve acts like a brake to slow heart rate and dampen that SNS “fight or flight” energy.

The easiest way to increase #PNS activity and invite relaxation and restoration is by way of #breathing. This is because the #vagus nerve is automatically activated by the change in blood pressure that occurs when you exhale (there are specific “baroreceptors” that keep track of such things). But breathwork can be difficult or triggering for some, so the second half of the list includes other ways to increase vagus nerve activity.

Breathing

My go to for reducing unwanted sympathetic activation (like #anxiety) is 4-7-8 breathing – which is when you inhale for a count of 4, hold for a count of 7, and exhale for a count of 8.  Feel free to play around and find a count pattern that works best for you – just make sure you extend the exhale - that’s what matters if you want to calm your system down. Repeating at least three times (and ideally longer) seems to be best, but even one or two times will help a bit.

There also is something called a physiological sigh that can quickly activate the vagus nerve. Basically, you take a sharp inhale through your nose to fill your lungs with air, and then without pause close your mouth and take a second sharp inhale to add a little more air. Then slowly exhale through your mouth, making the exhale longer than the inhale. (Sighing noise is optional, as best I can tell.) Research suggests this is a particularly effective way of activating the vagus/PNS.

I am a fan of box breathing, too. This is when you inhale, hold, exhale, hold - all for the same count. So inhale for 4 seconds, hold for 4, exhale for 4, hold for 4, repeat. I don’t normally have to do it for long to feel an effect. This can help to restore balance to your #autonomic nervous system - helping the ebb and flow of the SNS and the PNS find a more coherent rhythm.

Note, if you’re instead looking to activate more, rather than calm yourself down (e.g., if you're in a trauma shutdown), you want to invite more SNS energy to join the party. To do so, you can try to switch things up and have a longer inhale than exhale. Try a long inhale while raising your arms and a short one as you drop them back down. Repeat a few times, and voila – energy burst! 

Non-Breathing Ways to Activate the Vagus/PNS 

Sometimes breathing is too difficult or doesn’t do the trick. Or maybe you just want to mix things up. Here are other ways to reset the nervous system and/or activate the vagus and invite greater calm:

1. Cold Exposure

   • Splash cold water on your face or submerge your face in cold water for a few seconds.

   • Take a cold shower or alternate between hot and cold water.

2. Eyeball compression

   • Close your eyes and gently press on your eyeballs. The "ocularcardiac reflex" activates the vagus nerve in response, resulting in a drop in heart rate and an increased sense of calm.

3. Singing, humming, voo-ing

   • Blast some music and sing along! Dance, too, if you’re up for it. Both tell our body we’re safe.

   • Humming is a great way to activate the vagus. 

   • There’s something called “voo” breathing. It involves making a deep guttural voo noise on exhale. The internet has examples - but it’s pretty self-explanatory. Worst case, you laugh at yourself for the noise you make. 

4. Massage

   • Gently massage the face, neck, throat, or the area around your ears (where the cranial and vagus nerve branches are located). 

5. Social Connection: Engage in meaningful conversations, laugh, or even hug someone. Social connection supports vagus nerve function (and vice versa)!

6. Safety: More than anything else, the parasympathetic nervous system responds to cues of safety. So find somewhere, someone, or something that makes you feel safe, or even just think about it/them. Looking at photos actually works really well. Visualizations (like calm space) do too.

7. Listening to Music: Listen to calming music or sounds, especially those with low-frequency vibrations, which can stimulate the vagus nerve.

8. Yoga or Tai Chi: Practice slow, mindful movements that focus on body awareness and relaxation. These practices naturally stimulate the parasympathetic nervous system.

9. Exercise: Or engage in moderate-intensity activities like walking, swimming, or cycling. Moving your body helps to switch things up, normally for the better. Getting outside to do so provides even greater benefits.

Last updated: 12/9/25