The Vagus Nerve: A Guide to Calming Your Nervous System

What This Guide Offers

In today’s fast-paced and often stressful world, many of us live with constant demands on our time, energy, and attention. Work pressures, financial strain, and the emotional weight of global and personal challenges can keep our nervous systems in overdrive — contributing to anxiety, burnout, and emotional exhaustion.

This guide will help you:

• Understand the role of the vagus nerve in stress and recovery.

• Recognise the signs your nervous system is dysregulated.

• Learn a variety of practical, evidence-based exercises to support regulation.

• Build daily habits that expand your ability to cope with life’s challenges.

Understanding the Vagus Nerve

The vagus nerve is the longest cranial nerve in the body, connecting the brain to many organs, including the heart, lungs, and digestive system. It plays a key role in the autonomic nervous system, which controls involuntary functions like heart rate, digestion, and breathing.

It’s closely linked to the parasympathetic nervous system — our “rest and digest” mode — helping us return to calm after stress.

Polyvagal Theory — In Brief

Dr. Stephen Porges’ Polyvagal Theory explains how the vagus nerve influences our responses to stress and safety.It describes three main states of the autonomic nervous system:

1. Ventral Vagal State – Safe and Social

   Calm, connected, open to communication, and able to engage with others.

2. Sympathetic State – Fight or Flight

   Heightened alertness, faster heart rate, readiness for action.

3. Dorsal Vagal State – Shutdown/Freeze

   Numbness, disconnection, collapse when stress feels overwhelming.

The vagus nerve acts as a bridge between these states, helping us return to balance.

The Window of Tolerance

Your window of tolerance is the emotional “zone” where you can think clearly, manage emotions, and respond effectively to challenges. Chronic stress can shrink this window, making it harder to cope. Vagus nerve exercises can help expand your window, allowing greater emotional flexibility and resilience.

Signs Your Nervous System May Be in Overdrive

Physical Symptoms:

• Persistent fatigue

• Muscle tension or pain

• Digestive issues

• Rapid heart rate

• Headaches

• Sleep difficulties

Cognitive Symptoms:

• Racing thoughts

• Difficulty concentrating

• Memory lapses

Emotional Symptoms:

• Irritability

• Feeling overwhelmed

• Loss of motivation

• Heightened emotional responses

Recognising these signs early allows you to take steps to regulate before stress escalates.

Practical Vagus Nerve Exercises

These are research-supported techniques for stimulating the vagus nerve and shifting into a calmer state.

Tip: Choose 2–3 that feel comfortable to start with, then add more over time.

Exercise	How to Do It	Why It Works
Box Breathing	Inhale 4s → Hold 4s → Exhale 4s → Pause 4s	Slows heart rate, signals safety to the nervous system
Grounding 5-4-3-2-1	Name 5 things you see, 4 touch, 3 hear, 2 smell, 1 taste	Shifts focus to the present, calming stress responses
Vocal Toning	Hum or sustain vowel sounds, feeling vibration in chest and throat	Stimulates the vagus nerve via vocal cords
Self-Hug	Wrap arms around torso, squeeze gently, breathe slowly	Releases oxytocin, signalling safety and connection
Progressive Muscle Relaxation	Tense each muscle group for 5s, release for 10s	Reduces physical tension, supports relaxation
Cold Splash	Splash face with cold water or hold a cold compress	Activates the vagus nerve, lowering heart rate
Safe Haven Visualisation	Imagine a peaceful, safe place; use all senses	Creates a sense of security and stability

Extended Practices to Try

These additional techniques offer more variety and can be helpful to rotate into your routine:

• Mindful Walking – Walk slowly, paying attention to each step; try barefoot walking on grass or sand.

• Ear Stimulation – Gently massage or tug earlobes; the vagus nerve has branches here.

• Gargling – Gargle deeply with water for 30–60 seconds.

• Swaying or Rocking – Gentle, rhythmic movement can be soothing.

• Chewing Slowly – Eat mindfully to stimulate the vagus nerve via the digestive system.

• Aromatherapy – Inhale calming scents like lavender or chamomile.

• Yoga or Tai Chi – Combine gentle movement with breathing to regulate the nervous system.

• Positive Social Contact – Spend time with safe, supportive people.

• Calming Music – Listen to slow-tempo music or nature sounds.

When to Use These Exercises

• Before a challenging conversation or meeting.

• After conflict or during emotional overwhelm.

• At bedtime to promote rest.

• During recovery from panic or anxiety.

• As part of a daily stress-prevention routine.

Building It into Daily Life

• Pair with habits: Try box breathing after brushing your teeth, or vocal toning in the shower.

• Start small: 1–2 minutes per exercise is enough to start creating change.

• Track your progress: Note how you feel before and after exercises in a journal or app.

• Mix it up: Different exercises work better at different times — experiment to find your go-to tools.

Key Takeaway

The vagus nerve is your body’s built-in regulator — learning to engage it intentionally can help you feel calmer, think more clearly, and respond to life’s challenges with greater resilience. With consistent practice, small daily actions can lead to lasting change.