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In today’s fast-paced world, finding space to simply be can feel like a luxury we don’t have time for. With endless to-do lists, personal responsibilities and the constant pull of digital demands, it’s easy to let our mental health and physical wellbeing slip to the bottom of the list. But in truth, those small moments we carve out for ourselves are not a luxury—they’re essential.
If you’re feeling worn out, stressed or stretched thin, know that your body holds a powerful key to healing right within. The vagus nerve (cranial nerve 10), often referred to as the body’s internal reset button or “wandering nerve”, runs from your brainstem down through your neck and abdomen. It plays a major role in your parasympathetic nervous system—responsible for regulating and controlling vital functions such as breathing, heart rate and digestion. In other words, it helps you shift from survival mode to a state of calm and balance.
The beauty of the vagal nerve is that it’s accessible anytime. With a few simple mind-body exercises, you can initiate vagus nerve stimulation, turning on your body’s natural ability to relax, recover and reset. These practices are gentle yet powerful tools that allow you to feel more grounded, balanced and resilient against life’s pressures.
1. Breathwork: Activating the Vagus Nerve Through Breath
Breathwork or pranayama is one of the easiest ways to stimulate vagal nerve activity and soothe your nervous system. By slowing down your breath, you send a signal to your body that it’s safe to relax, helping to move from a fight or flight response to a relaxation response.
Diaphragmatic Breathing: By engaging in diaphragmatic breathwork, you stimulate the vagal nerve, inviting your body to relax, lowering your heart rate and blood pressure.- How to do it: Sit comfortably, ideally in a quiet space. Place one hand on your abdomen, inhale slowly through your nose, letting your belly rise as you fill your lungs with air. Exhale slowly through your mouth, feeling your belly fall. Repeat this for a few minutes to shift from fight-or-flight mode to a more relaxed state.
- How to do it: Inhale for 4 counts, hold for 4, exhale for 4, and hold again for 4. Repeat for a few cycles.
Alternate Nostril Breathing (Nadi Shodhana): This yogic breath technique balances the nervous system by alternating breaths between nostrils.
- How to do it: Close your right nostril and inhale through the left. Then close the left nostril and exhale through the right. Switch nostrils, repeating this alternating pattern for a few minutes. Try our free Nadi Shodhana practice.
To create the perfect space for your breathwork, try using Zone’s Breathe Essential Oil Spray. A spritz of this calming and minty blend will create an atmosphere of peace, clearing the air and helping you relax more fully into your breathwork.
2. Humming or Chanting: The Healing Power of Sound
Sound has the ability to move us, not only emotionally but physically. Humming or chanting activates vagus nerve stimulation through the gentle vibrations it creates in your body, helping to restore emotional balance and reducing stress levels.
- How to do it: Find a quiet space and hum softly, focusing on the vibrations in your throat, vocal cords chest. You can also chant a mantra, such as "Om," which is often used in meditation for its calming effect. Even a few minutes of humming or chanting can leave you feeling more centred and calm.
3. Cool Down: Ice Baths and Cold Showers
Cold exposure is one of the most powerful ways to activate vagus nerve stimulation and build resilience to stress. Beyond cold showers, more intense methods like ice baths combine cold exposure with controlled breathing to activate the nervous system and improve stress responses.
- How to do it: Begin with cold showers by starting with a few seconds of cold water and gradually increasing to a few minutes. Once comfortable, try ice baths, where you submerge your body in ice-cold water for a short period (up to 10 minutes). The Wim Hof method combines breathing exercises and cold exposure to optimise vagal tone and improve mental clarity. Be sure to practice with guidance from reputable sources or instructors, especially for intense cold immersion.
Regular cold stimulation has anti-inflammatory effects, increases energy levels and promotes a sense of calm as your body adapts to stress more effectively.
4. Gargling with Water: A Surprising Stress Reliever
One of the more surprising ways to stimulate the vagus nerve activity is through gargling. The action of gargling engages muscles in the throat directly connected to the vagal nerve, giving it a workout and assisting with stress relief.
- How to do it: Take a sip of cold water and gargle for 30 seconds to a minute as part of your daily routine. Regular gargling helps tone the vagal nerve, improving your body's ability to manage stress and stay calm.
5. Micro-Meditation: Finding Stillness in Small Moments
When life feels too busy for extended meditation, micro-meditations offer a way to stimulate the vagal nerve and ground yourself in just a few minutes. These small practices can be woven into your day to create moments of calm when you need them most.
Micro-meditations range from 1 to 5 minutes and are easy to integrate, even when you're short on time. Here are a few ideas:
- Visualisation: Picture a peaceful scene, such as a calm beach or quiet forest, to help reduce mental tension.
- Staircase Meditation: Start by inhaling for 1 count, exhaling for 1. Then increase the counts, “climbing” the staircase of breath as you go.
- Mantra Meditation: Repeat a calming phrase, like “I am at peace” or “May I be well,” to anchor yourself in the present.
These practices don’t need to be long—what matters is finding small, intentional moments to reset and reduce cortisol levels. Meditation and mindfulness apps can guide you through these exercises, making it easier to incorporate meditation into your busy day.
6. Yoga: Building Vagal Tone through Movement
Yoga is a nourishing way to stimulate the vagus nerve, allowing you to connect your body, mind and spirit in a balanced, grounding way. Through gentle physical movement and deep breathing, yoga helps shift your body from a stressed state into one of rest and restoration.
- How to do it: Poses like Child’s Pose (Balasana), Shoulder Stand (Sarvangasana), and Legs-Up-the-Wall (Viparita Karani) are especially effective for engaging the vagus nerve. These poses, when combined with intentional, slow breathing, help release tension from the body and provide stress relief.
Practising on a Zone Cork Yoga Mat made from natural materials provides a grounding connection to your yoga practice. For the ease of practising yoga at home, our online yoga classes offer guided routines to nurture your body and mind through gentle physical exercise.
7. Connection: The Power of Love and Community
Spending time with people you care about is one of the most natural and fulfilling ways to stimulate the vagus nerve. Positive social connections—whether it’s sharing a laugh, a meal, or simply being present with a loved one—activate the parasympathetic nervous system, helping your body move into a state of calm and relaxation.
When we feel safe and supported in relationships, it engages a specific part of the vagus nerve known as the “ventral vagal pathway.” This is deeply linked to our sense of emotional wellbeing and helps our nervous system shift out of stress mode. By spending time with those who uplift and care for you, you’re tapping into this powerful pathway for healing and balance.
- How to do it: Make time for meaningful conversations, whether it’s a phone call with a friend, a family dinner or a casual coffee date. Even simple moments of physical connection, like a hug, can have a profound effect on your nervous system. Regular social engagement helps build emotional resilience, making it easier for your body to navigate stress.
Why practice vagus nerve stimulation?
The benefits of vagus nerve stimulation include reduced heart rate, improved healthy digestion and metabolism, increased blood flow to organs and reduced inflammation. By embracing these simple exercises, you’re giving your nervous system the care it needs to stay balanced and resilient.
Remember, vagus nerve stimulation doesn’t require big changes or hours of time—just small moments of presence, where you can reset, relax and reconnect with yourself.
