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Simple Steps to Manage Stress Via Vagus Nerve

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Manage Stress via Vagus Nerve

Manage Stress via Vagus Nerve

The vagus nerve is credited as the source of phrases like "gut feeling" and "follow your heart" in a number of etymological studies. The vagus nerve, which also travels through your chest, allows the neurons lining your stomach or intestine to interact with your brain (hence the latter phrase about the heart). The vagus nerve, the longest in the body, links your brain to your large intestine.

Your heart rate increases while you're under stress. Your body then begins to circulate stress hormones like cortisol and adrenaline, which have a negative impact on your physical and mental health. If you allow this to happen frequently, it can result in chronic ailments including anxiety, diabetes, mood swings, gut inflammation, and many more. In other circumstances, the nerve may begin to malfunction as you

Higher Vagal Nerve Benefits

The vagal nerve is a member of your parasympathetic nervous system, sometimes known as your "rest and digest" system. Therefore, it is essential for ensuring mental wellness. A higher vagal tone aids in managing stress and anxiety by preventing you from responding dangerously in challenging circumstances.

When your vagal nerves are healthy, your mood is elevated more frequently, your mental health is controlled, and as a result, you are able to maintain positive interpersonal interactions with your friends and family.

You sleep better and get more rest from it as well. The benefits of restful sleep on human beings are thoroughly discussed in Matthew Walker's book, "Why We Sleep," which he co-founded and directs.

To aid you in preserving a healthy vagal tone and gaining control

Deep & Slow Breathing

Your heart rate and blood pressure decrease when you take deep, deliberate breaths that are longer than usual. Your muscles will relax as a result, allowing the vagus nerve to communicate to your brain that you are safe.

Ten to fourteen breaths per minute are typical for our breathing cycle. Reduce this to six breaths per minute and observe how much tension you will noticeably reduce. You may even try holding your breath between each inhalation and exhalation for up to four slow counts. Regular practise of this gives you a quick and secure method to relax when you're feeling anxious.

Humming or Chanting

Since the vagus nerve is connected to the vocal chords and the muscles behind your throat, research suggests that singing, humming, chanting "Om," and even gargling can help activate it. Your heart rate rises as a result, and hold on—an elevated heart rate in this circumstance is advantageous because the rhythmic actions once more assist in raising your vagal tone.

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Regular Consumption of Probiotics

Certain probiotics help maintain a healthy gut, which improves the gut-brain connection. They aid in making sure your stomach has an abundance of "good bacteria," which enhances brain function. However, before choosing which probiotics to start taking, speak with your doctor.

Regular Exercise

Any medical professional will encourage patients who desire to enhance their mental health to follow this regimen. Exercise has been shown to enhance the growth hormone (GH) in the brain and to activate the vagus nerve.

Sprinting twice a week, weight lifting twice or four times a week, and brisk walking for 30 to 60 minutes each day are all known to activate your vagus nerve. To encourage vagal tone, you might also decide on a sport and play it frequently. Don't overwork or overexert your body, though, by exercising excessively. Always exercise in moderation and pay attention to your body's cues to stop.

Yoga or Sudarshan Kriya

Sky yoga, also known as Sudarshan Kriya, is a breathing technique that stimulates the vagus nerve and helps the body expel toxins. It combines straightforward yoga poses with meditation. Scientific research has shown that the rhythmic breathing used in SKY yoga can help treat the symptoms of post-traumatic stress disorder, panic attacks, tension, and sadness.


Meditation, a quick method to feel at ease and relaxed following a stressful incident, also activates the vagus nerve. There are many apps available in the app stores that might assist you in quickly entering a state of meditation. No matter where you are, meditation is an effective method to encourage vagal activity and let go of tense feelings.

Cold Compress or Immersion

It has been demonstrated that exposure to cold stimulates cholinergic neurons that travel via the vagus routes. When you're feeling worried, taking a cold shower or even just submerging your face in cold water can rapidly calm your "fight or flight" response. If you still want to take a hot water shower, you could try switching to cold water for the final minute or thirty seconds.

Regular Massage

Good massages received frequently, according study, assist raise vagal tone. Vagal activity is increased by foot reflexology, facial massages, and the gentle pressure placed on particular areas during a back massage. Incorporate massages into your self-care routine!


That is correct! Regularly laughing more often promotes the health of the vagus nerve. Avoid people who drain you with their negative energies and surround yourself with peers with whom you may laugh a lot. Create a playlist of entertaining podcasts or comedic television programmes that will make you smile, and in your leisure time, listen to or watch them. It is the best method for immediate stress relief.

The vagus nerve, a dual-branched cranial nerve, controls many of the body's most essential processes, including digestion, immunological response, control of heart rate, respiration, taste, and others. The vagus nerve also plays a crucial role in controlling your stress response.

Stress can be bad for your physical health even if it's a mental problem because it hinders your body's ability to repair and makes it challenging to lessen pain. You'll be able to maintain your focus and ensure your long-term overall welfare with the help of these vagal tone-promoting techniques.

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