The vagus nerve is the longest cranial nerve in the body, running from your brainstem down through your neck, chest, and abdomen. It’s a key part of the parasympathetic nervous system — often called the “rest and digest” system — helping regulate vital functions like heart rate, digestion, and mood.

The sympathetic nervous system produces our fight-or-flight response to perceived threats. The vagus nerves are part of the parasympathetic nervous system, which does the opposite: rest, digest and restore.

When the vagus nerve is balanced and functioning well, it promotes a sense of calm, reduces inflammation, and supports overall well-being. If it’s out of balance, you might experience anxiety, digestive issues, or even a lowered immune response.

Here’s how to stimulate and balance the vagus nerve:

1. Breathwork:

• Slow, deep breathing (especially diaphragmatic breathing) activates the vagus nerve.

• Try inhaling for 4 seconds, holding for 4, exhaling for 8 — longer exhales stimulate the nerve.

2. Cold Exposure:

• Splash cold water on your face or take a brief cold shower. This triggers the “dive reflex,” slowing heart rate and stimulating the vagus nerve.

3. Humming, Singing, Chanting:

• The vagus nerve is connected to vocal cords — singing, chanting “Om,” or even humming can stimulate it.

4. Gargling:

• A simple but effective method — gargling water until your eyes water slightly engages the vagus nerve.

5. Meditation and Mindfulness:

• Mindfulness practices, loving-kindness meditation, and gratitude exercises all calm the nervous system and support vagal tone.

6. Massage:

• Neck, foot, or abdominal massages stimulate the nerve, as does gently massaging the area behind the ears.

7. Laughter and Social Connection:

• Genuine laughter boosts vagus nerve activity, and social bonding — something you naturally value — fosters balance.

8. Healthy Diet:

• Omega-3s (like in salmon), probiotics, and fiber-rich foods support gut health — and since the vagus nerve directly links the gut to the brain, this helps balance it.