The vagus nerve is the longest and one of the most complex cranial nerves, extending from the brainstem to vital organs, including the heart, lungs, and digestive tract. It plays a key role in regulating essential bodily functions such as digestion, heart rate, and breathing. The vagus nerve’s pathways create a powerful link between the brain and various organs and are responsible for reflex actions like swallowing, coughing, and sneezing. Stimulating the vagus nerve can activate the parasympathetic rest and digest system, which promotes relaxation and helps calm both body and mind. How?
Deep, Slow Breathing
Diaphragmatic or belly breathing is a simple way to activate the vagus nerve.
How: 4-7-8 Breathing Technique
Inhale deeply through your nose for 4 seconds. Hold the breath for 7 seconds.
Exhale slowly through your mouth for 8 seconds.
This technique encourages a shift from beings tressed to calm – ideal for use during stressful events.
Cold Exposure (Mammalian Dive Reflex)
Splashing cold water on our face, especially around the eyes, forehead, and nostrils can trigger the mammalian dive reflex. This slows the heart rate and redirects blood to vital organs, conserving energy and promoting calm. How: Use cold water on your face or apply a cool compress to face or ears for an almost instant calming effect.
Sing, Hum, or Chant
The vagus nerve connects to the vocal cords and throat muscles so vibrations from humming, singing, or chanting can stimulate it. How: Spend a few minutes humming or singing in a low pitch to create resonant vibrations every day. People find chanting “Ohm” especially calming.
Ear Massage
Massaging the areas around your ears stimulates Arnold’s nerve (a branch of the vagus nerve), helping you relax. How: Gently massage the area behind your ears and around the tragus (the small cartilage near the ear canal). Alternatively, gently massage down the sides of your neck to ease tension. Repeat as needed for relaxation.
Mindfulness Meditation
Mindfulness helps us create a mental space between ourselves and our thoughts. Mindfulness involves focusing on the present moment, reducing cortisol levels and engaging the parasympathetic nervous system. How: Sit comfortably, focusing on your breathing. As thoughts arise, observe them without judgment and gently return your focus to your breath.
Regular Physical Activity
Consistent movement improves vagal tone, making your vagus nerve more responsive and promoting relaxation. How: Engage in activities you enjoy. Aim for around 150 minutes of moderate-intensity aerobic activity per week e.g. brisk walking, light cycling, or swimming (but don’t forget muscle-strengthening activities too!)
Alternate Nostril Breathing (Nadi Shodhana)
Breathing through alternate nostrils, one side at a time, can help balance the nervous system and stimulate the vagus nerve. How: Close your right nostril with your thumb and inhale slowly through your left nostril. Then, close your left nostril with your ring finger and release your thumb to exhale through the right nostril. Switch sides for each inhale/exhale. Repeat for 2–5 minutes, focusing on a steady,
rhythmic breath.
Learning to use your body’s relaxation system (i.e. stimulating the vagus nerve) is a simple yet effective way to restore calm. Deep breathing, cold exposure, singing, mindfulness and even an ear massage can help activate our body’s natural relaxation response. Which one are you going to try today?
Caroline Crotty BSocSc.HDip, MScPsych, MPsychSci
www.carolinecrotty.ie
Caroline Crotty Counselling & Psychotherapy Limited - 636306 - Suite 7, Block A, South Terrace Medical Centre, Infirmary Road, Cork T12 WF40
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