The vagus nerve, which connects the brain to your gut and other major organs, plays a critical role in activating the body’s relaxation response. Supporting vagus nerve health is essential for reducing stress and enhancing overall well-being. In this article, I’ll share simple practices to strengthen the vagus nerve, helping you better manage stress and maintain balance.

The gut plays a key role not only in health but also in happiness. It regulates stress by sending signals to and from the brain through the vagus nerve, the body’s longest nerve. Extending from the brainstem down to the intestines and connecting major organs, the vagus nerve stimulates the “rest and digest” response of the parasympathetic nervous system. Engaging in activities that strengthen the vagus nerve helps build resilience to stress and promotes greater well-being.

Regularly working with the vagus nerve supports a healthy “vagal tone,” which means your body is more effective at handling stress, improving digestion, and creating a sense of calm. Here are seven practices to support and strengthen your vagal tone. Try some (or all) of these activities, and pay attention to what feels good and helps you relax.

  1. Pranayama (Alternate Nostril Breathing)
    This calming breath exercise can be practised anywhere:
    • Close your right nostril with your right thumb and inhale deeply through your left nostril.
    • Hold your breath for a moment, then close your left nostril with your ring finger and exhale through the right.
    • Inhale through the right nostril, hold, switch fingers, and exhale through the left.
    • Repeat for 5-10 rounds or until you feel relaxed.
  2. Deep Breathing
    Slowly inhaling and exhaling stimulates the vagus nerve and calms the body. Just a few minutes of deep breathing once or twice daily can lower stress levels and improve your mood.
  3. Cold Plunge
    Cold-water immersion builds stress resilience and improves circulation. Start by warming your body in hot water for 5 minutes, then switch to cold water for 20 seconds. Alternatively, you can splash cold water on your face after a warm shower to achieve similar benefits.
  4. Gentle Movement
    Activities like walking, yoga, or tai chi can gently stimulate the vagus nerve. Try this yoga flow to support your vagal tone:
    Sun Salutations, Crescent Pose, Chair Pose with a twist, Triangle Pose, Reverse Warrior, Cat Stretch, Reverse Tabletop, Legs Up the Wall, and a Reclined Twist. Adding singing or chanting during these poses can enhance the effects.
  5. Meditation
    Even 5-10 minutes of daily meditation can significantly reduce stress. Find a method that resonates with you, whether it’s guided meditation, sitting quietly in nature, or candle gazing. Reflect on how your mood and stress levels change after each session.
  6. Laughter
    A deep belly laugh stimulates the vagus nerve and boosts your mood. Seek out opportunities to laugh through funny shows, comedy podcasts, or spending time with people who make you smile. Laughter yoga is also a fantastic way to enjoy the benefits of group laughter.
  7. Positive Sounds
    Singing, humming, or chanting activates the vagus nerve. Sing in the shower, hum while doing chores, or chant “om” in the morning. Social activities like choir practice or karaoke can be even more effective, adding joy and a sense of connection to your day.

These practices are simple but powerful tools to strengthen your vagal tone. By incorporating them into your routine, you can cultivate a calmer, more resilient mind and body. Give them a try and notice how your stress levels and overall sense of balance improve over time.