How to Soothe Your Nervous System: Activating the Vagus Nerve For Stress Relief

In today’s world, there are a lot of things that contribute to our stress levels — from interpersonal challenges with family or your partner, to unrealistic expectations at work, to political unrest across the globe, to existential dread about climate change, and everything in between. (I get it. I’m right there with you.)

Let’s get science-y for a sec…

The body’s central nervous system is integral to our relationship with stress. Serving as the “command center” for the entire body, our nervous system processes sensory information, orchestrates thought processes, emotions, and memory, and coordinates movement and bodily functions. While the parasympathetic branch of the nervous system promotes states of calm and self-soothing, the sympathetic branch activates the fight, flight, or freeze response during heightened stress.

This is where the vagus nerve — the longest nerve in the body — comes into play. Part of the parasympathetic nervous system, the vagus nerve promotes relaxation, digestion, and healing. It branches out to various organs, including the heart, lungs, and digestive tract, communicating nerve signals that regulate many of our bodily functions. As part of our stress response, vagus nerve promotes the release of neurotransmitters that encourage relaxation and positive emotional states. Thus, the health and functionality of the vagus nerve are directly linked to our ability to handle stress, recover from negative experiences, and maintain emotional balance. 

What is polyvagal theory?

Developed by Dr. Stephen Porges, polyvagal theory discusses the vagus nerve’s role in stress management, emotional regulation, and social connection. This theory illustrates how the autonomic nervous system — both the parasympathetic (calm) and sympathetic (stress response) systems — is influenced by the vagus nerve in response to various environmental cues. But, importantly, this theory also suggests that our bodies have a more nuanced system beyond just “fight or flight” or “rest and digest” — this system influences our capacity for social engagement, feeling safe in our environment, and how we connect with others.

Polyvagal theory introduces a hierarchy of three “vagal states,” or neural platforms: the ventral vagal state, responsible for social engagement and calming; the sympathetic state, associated with the fight or flight response; and the dorsal vagal state, which induces a freeze or shutdown response. The ventral vagal state is characterized by feelings of safety, calmness, and social openness. When we are in ventral vagal, we are more likely to engage in social behavior and manage stressors more effectively. Predictably, the sympathetic state triggers the fight or flight response, preparing the body for action against perceived threats. The third state, dorsal vagal, is triggered during overwhelming stress or danger, leading to a shutdown or freeze response. This state is characterized by social withdrawal, numbness, and a decrease in metabolic functions, reflecting a primitive survival strategy. 

Obviously, our physiological state affects our emotional and social behavior. Polyvagal theory emphasizes how we can shift between vagal states, through arousal and calmness, depending on external stimuli. When we are in sympathetic or dorsal states, the vagus nerve can be activated to return us back to ventral, where we are at our highest capacity and able to function our best.

So, how do we activate the vagus nerve? 

Deep breathing: One of the most straightforward ways to engage this nerve is through deep, slow breathing. When we take deep breaths, especially focusing on a longer exhale, it sends a signal to our brain to activate the vagus nerve, which then goes to work slowing our heart rate and promoting a feeling of calm. Techniques like box breathing, 4-7-8 breathing, and belly breathing can be helpful.

Vocalization exercises: Engaging in vocal activities like singing, humming, or chanting can activate the muscles at the back of the throat, which are connected to the vagus nerve. This action can increase heart rate variability and relax the muscles at the back of the throat, which are connected to the vagus nerve. Bonus tip: Try bumblebee breathing to combine vocalization with deep breathing. Inhale deeply, then gently hum as you exhale.

Cold exposure: Brief exposure to cold, such as cold showers or splashing cold water on the face, can stimulate the vagus nerve. This is especially useful in more public situations where you may feel overwhelmed — if you can excuse yourself to a nearby restroom, splashing cold water can be a great reset.

Physical movement: Gentle physical activities, especially stretching, yoga, and tai chi, can activate the vagus nerve. These practices incorporate breath control, intentional movement, and meditation, which collectively contribute to stress reduction. Additionally, gentle foot massages, focusing on pressure points that correlate to the body's relaxation response, can help activate the vagus nerve and enhance feelings of calmness.

Gargling: This one is going to sound strange, but gargling water can stimulate the vagus nerve by activating the muscles in the back of the throat. Who knew?!

Nourishing digestion: The gut is often referred to as the "second brain" due to its rich supply of vagus nerve endings. Maintaining a healthy gut flora through the consumption of omega-3 fatty acids, probiotics, and anti-inflammatory foods can positively influence the vagus nerve, potentially improving mood and stress resilience. Additionally, chewing your food thoroughly and engaging in mindful eating practices can activate the vagus nerve and promote healthy digestion.

Social support: In a more general sense, social support plays a crucial role in enhancing the ventral vagal state associated with feelings of safety, calmness, and connection. Engaging in positive social interactions can stimulate the vagus nerve and promote the release of oxytocin, one of the body’s “happiness hormones.” This activation encourages a shift away from the sympathetic fight or flight response and towards the parasympathetic state, utilizing the body's inherent preference for social engagement as a means of regulating emotional states and stress responses.

Taking care of our nervous system is a crucial aspect of maintaining mental health and well-being. By implementing these practices, we can effectively activate the vagus nerve to promote self-soothing and alleviate stress.