Vagus Nerve Exercises: Simple and Natural Methods to Relieve Stress and Anxiety

There are situations when outside everything appears to be fine, however inside it is a completely different narrative. Your body is exhausted, however your thoughts do not let go. Lying in the bed, you are either scrolling or gazing at the ceiling and thinking about the reasons for your inability to relax. I was in that state when at the same time I came across the vagus nerve exercises. The first thing that drew my attention was their gentleness. There was no pressure to bear. There was no need to fix anything. Just the body quietening from within.

That one idea was a relief in itself.

Most of us view/think about stress as an issue that occurs only in our minds, i.e., “Think positively”, “Keep yourself busy”, “Distract yourself” etc., but the reality is that stress does not only exist in our minds it also exists within our bodies. Stress does not only manifest (that is, show itself) in our thoughts, but rather it also manifests in our bodies. Stress exists in our chests, stomachs and shoulders; when stressed we often find ourselves unable to breathe deeply, tight or tense in the chest and shoulders, and restless.

The vagus nerve runs a very long way from the brain to many of the major organs that make up our body. As a result of this connection, the vagus nerve has a direct impact on how “safe” OR “threatened” we feel when we experience stress. When the vagus nerve functions properly, our bodies relax; when stressful situations chronically overstimulate it, our nervous systems become anxious.

And, the great news is that you can gently remind your nervous system when you need to slow down.

Long routines or perfect discipline are not required. Naturalness is the key factor in making these practices effective.

Begin with slow breathing. Start by breathing in through your nose and exhaling a little longer than you took in. That longer exhale sends a calming signal to the brain. Do this for two minutes. Feel the difference.

Surprisingly, humming is a powerful tool too. A quiet hum while making tea or taking a shower generates a vibration in the throat. This vibration activates the nerve and effortlessly calms the body.

Water on the face is another technique that works. A very brief splash is sufficient. For a minute or two, it could be a little bit uneasy but serenity comes in almost instantly.

Neck movements should also be done gently. With sliding motion through the tensest points; this would typically appear as one shaking head alienated from another.

Eventually, if practiced regularly, the vagus nerve exercises will no longer seem to be tricks but will rather feel like treating yourself.

The effects are noticeably less dramatic and they take time to come. They sneak up on you. One day you feel your reaction is softer. Another day you fall asleep faster. The stress is still there but it does not have such a strong hold over you.

Moreover, digestion gets better too. The gut and the vagus nerve are in a very close relationship. When one is calmed the other one follows as well.

On the emotional level, there is more space. You stop short of reacting. You take a deep breath before answering. That pause makes a difference.

When these techniques are applied alongside mindfulness, the benefits of meditation are experienced more deeply and are more accessible. One can more easily be moderately subject to the flow of things. Overthinking liberation loosens its grip.

The commonest error that people commit is aiming for perfection in everything. Effort doesn’t bring calm. Repetition brings it.

Select a couple of practices. Employ them every day. Inhale deeply before sleeping. Make a sound while preparing food. Change your posture by stretching your neck in between work hours.

Gradually, the organism adopts a new behavior. The pressure is still there, but it is gone quicker. You get back to your normal state more quickly.

That is the subtle strength of the vagus nerve exercises. They do not turn one’s life around in an instant. They influence the way you face life.

And at times, this is more than sufficient.