Learning to Tone the Vagus Nerve

Stress is inevitable, however, how we manage stress can make a huge difference in our overall health and well-being. The Vagus Nerve, also known as the Gut-Brain Axis, connects the brain to various organs in the body and plays a significant role in regulating our response to stress. The Vagus Nerve has also been called the ‘wandering nerve’ or the ‘Soul Nerve’. The majority of your soul nerve goes through your gut, which has roughly 500 million neurons (more than your spinal cord). This explains why we sense so many things in our gut—hence why some call the gut our “second brain.” 

The vagus nerve has two branches: the dorsal vagal branch and the ventral vagal branch. The dorsal vagal branch (part of the Sympathetic Nervous System) governs your "fight, flight, or freeze" response, which is the body's response to extreme or perceived stress or danger. The ventral vagal branch (part of the Parasympathetic Nervous System) governs your "rest and digest" response, which helps us to feel calm and relaxed. When the vagus nerve is activated, it helps to reduce our stress levels and promote feelings of calmness and relaxation. When we have a “highly toned” Vagus Nerve, means the autonomic nervous system is regulating stress responses effectively, subsequently a “low toned” Vagus Nerve means someone could be living in a state of hypervigilance and restlessness. 

So how do we “Tone” the Vagus Nerve?

1. Deep Breathing Exercises

It might as well be engraved on my headstone one day because I say it all the time but the breath is how we get connected to the body. Place your one hand on your chest and your one hand on your belly. Breathe deeply through your nose for five to seven seconds, inflating just your belly and chest. Hold your breath for two to three seconds. Exhale slowly through your mouth for six to eight seconds, allowing the belly and chest to slowly fall. Hold your breath out for two to three seconds. Deep breathing stimulates pressure receptors in the neck, gut, and heart that signal the brain that it's time to rest and digest. An important thing to note here is that it is the long slow exhale that helps “Tone the Vagus Nerve”.

2. Mindfulness Meditation

Mindfulness and meditation is an excellent ways to calm the mind and activate the vagus nerve. Find a quiet place to sit comfortably and focus on your breath. Whenever your mind starts to wander, gently bring your attention back to your breath. I will not tell you how long or short to meditate, do what feels comfortable for you. I could tell some of you 10 minutes and you’d say that’s too long, others might say that’s not long enough. It is your meditation practice so do what works for you. 

Three through five all surround the laryngeal and pharyngeal muscles in the throat, the same place the vagus nerve run through to get to the gut. 

3. Gargle

Gargling stimulates the vagus nerve by activating the laryngeal and pharyngeal muscles at the back of the throat. Try keeping a cup beside the bathroom sink and using it to gargle water vigorously twice a day, ideally when you brush your teeth. "You know you are doing it properly if you gargle to the point of tearing up."

4. Laughter

Laughing is a great way to stimulate the vagus nerve and reduce stress levels. Watch a funny movie or spend time with friends who make you laugh to boost your mood and promote relaxation.

5. Hum or Chant

The vagus supplies motor signaling to the muscles of the larynx around the vocal cords. Humming and chanting activate the laryngeal muscles and the vocal cords, which then stimulate the motor fibers of the vagus nerve. If you choose to chant, try using the word "om" or "amen" and holding the vibration for as long as you can while stretching out the exhale.

6. Exercise

Regular exercise is an excellent way to regulate the vagus nerve and manage stress. Exercise releases endorphins, which are natural stress relievers. Remember, all exercise counts! A short walk or a few minutes of stretching can help to promote relaxation and reduce stress levels.

Yoga is another great way to activate the vagus nerve and manage stress. Certain yoga 

poses, such as the Child's Pose and the Corpse Pose, are particularly effective in promoting relaxation and reducing stress.

7. Cold Exposure

Exposure to cold temperatures, such as taking a cold shower or swimming in cold water, has been shown to stimulate the vagus nerve. This is because the body responds to the cold by activating the sympathetic nervous system, which in turn activates the vagus nerve. At the end of your normal shower, reduce the water temperature as much as you can bear and let the water wash over your head and the back of your neck. Begin with 30 seconds and gradually work your way up to a few minutes. While standing under the cold shower, work on controlling your breath by taking as many deep belly-breaths as possible. 

Learning to tone the vagus nerve can promote relaxation and reduce stress levels, and when we become triggered or flooded. Deep breathing exercises, mindfulness meditation, yoga, laughter, cold exposure, gargling, and exercise are all effective ways to tone the vagus nerve and manage stress effectively. Take what works for you and leave what doesn’t. For me, I hum all the time in traffic now but I have not gotten on board with cold exposure quite yet! 

Do Your Best, Stay Hydrated, 

KB

Guthrie, C. (2022, March). What Happens in the Vagus.  Experience Life, pp. 58-63.

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Van Der Kolk, B. (2014). The Body Keeps Score: Brain, Mind, and Body  In The Healing Of Trauma. New York, New York: Penguin Books.