The Vagus Nerve: Your Body's Whisper of Calm and How to Listen
Do you ever feel like your body is stuck in "on" mode - heart racing, digestion sluggish, unable to truly relax even when you want to? The answer might lie in a nerve you've probably never heard of.
The vagus nerve is a remarkable part of our nervous system that plays a profound role in how we respond to stress, feel calm, digest our food and even connect with others. A whisper inside of all us - a soft guiding current that connects mind, nervous system and the rhythms of the body.
What is the Vagus Nerve?
The vagus nerve is the longest cranial nerve in the body. It winds its way from the brainstem through the chest and abdomen. It's a central part of the parasympathetic nervous system, often called the rest and digest system.
Research shows that vagal tone (how well your vagus nerve functions) directly impacts everything from inflammation to emotional resilience. When the vagus nerve is functioning well, we feel grounded, resilient and calm.
It helps:
Slow the heart rate
Support healthy digestion
Regulate breath and relaxation
Calm the stress response
Promote emotional balance and social connection
In essence, it's a bridge between body and mind.
What happens when the Vagus Nerve is out of balance?
When the vagus nerve is underactive or overstimulated, our body's systems can start to feel out of sync.
Physical signs you might notice include:
Bloating, slow digestion or irregular appetite
Heart palpitations or racing heartbeat
Shallow breathing or tension in the chest
Fatigue or low energy
Emotional patterns may include:
Difficulty calming down after stress
Feeling "on edge" or overwhelmed
Trouble concentrating
Low mood or anxiety
These imbalances often happen when life feels too demanding; however, the nervous system is wonderfully adaptable. With gentle attention and intention we can support the vagus nerve to come back into its natural rhythm.
5 Vagus Nerve exercises to calm your nervous system
1. Deep, slow breathing (instant stress relief)
Slow rhythmic breath is one of the most powerful tools to soothe the nervous system and improve vagal tone.
How to: Take a gentle inhale through the nose for a count of 4, hold for 2, then exhale slowly through the mouth for a count of 6 - longer out than in. Repeat for 3–5 minutes, feeling your belly rise and soften.
When to practice: First thing in the morning, before bed or anytime you notice tension building.
What you might notice: A gentle warmth spreading through your chest, shoulders dropping away from your ears or a softening in your jaw.
2. Hum, chant or sing (vocal vibration therapy)
Vocal vibration stimulates the vagus nerve because it connects to the muscles in the throat. This is one of the most accessible vagus nerve exercises you can do anywhere.
Try this: Hum your favourite tune, chant "Om" or sing along to a song you love.
When to practice: In the shower, while cooking or during your commute.
What you might notice: A gentle buzzing sensation in your throat and chest or a feeling of release.
3. Gentle neck and shoulder release (tension relief)
Tension in the upper body can signal stress to the nervous system and impact vagal tone.
Try this: Slowly roll your shoulders back and down. Then, tilt your head gently side to side (as though listening with your ear to your heart). Breathe soft and slow throughout.
When to practice: Every hour if you work at a desk or whenever you notice your shoulders creeping toward your ears.
What you might notice: Space opening across your chest, easier breathing or a sense of lightness.
4. Warm neck or chest massage (self-soothing touch)
Warmth and touch invite relaxation and support circulation, helping to regulate your nervous system.
How to: Use your fingertips to gently massage the sides of your neck and the area over your collarbones. You might add a drop of calming essential oils (such as Lavender) if you have it. Imagine inviting peace in with every exhale.
When to practice: Before bed or when you're feeling overwhelmed.
What you might notice: Softening in your face, deeper breathing or a sense of being held.
5. Mindful connection ritual (social nervous system activation)
The vagus nerve also responds to social warmth and safe connection. Connection is nourishment.
Try this: Look into a loved one's eyes for a few moments or connect with a friend over a calming conversation. Even a heartfelt greeting can shift your nervous system toward rest.
When to practice: Daily - make it a ritual with your partner, children or a friend.
What you might notice: A feeling of being seen, warmth in your chest or a gentle settling.
If you're feeling called to understand your unique nervous system patterns more deeply I can offer personalised support. Together, we can explore what's keeping you stuck and create lasting change that feels gentle and sustainable.
I also create handmade aromatherapy blends specifically designed to support nervous system regulation - tools you can use alongside these practices to deepen your sense of calm.
Remember - your vagus nerve isn't just a nerve. It's an ambassador of calm, a guardian of digestion and a messenger of resilience. Treat it with kindness, tune into your breath and let softness be your guide.
Healing doesn't always mean doing more. Often, it means being more present. In that presence, the nervous system naturally finds its way back to balance.
Choose one practice to try today. Just one. Notice what shifts. And if someone in your life needs more calm right now, share this whisper with them.
Frequently Asked Questions
How long does it take to see results from vagus nerve exercises?
Some people notice shifts immediately - a deeper breath, softer shoulders. For others, it takes consistent practice over 1-2 weeks. Trust your body's timeline.
Can I do these exercises if I have anxiety or panic attacks?
Yes, these practices are gentle and can be especially helpful. Start with just 30 seconds of the breathing exercise. If anything feels overwhelming, pause and return to it when you're ready. If you're working with a therapist, let them know you're exploring these techniques.
How often should I practice?
Even 2-3 minutes daily makes a difference. Think of it as tending a garden - little and often is better than occasional intense sessions. Choose what feels sustainable for you.
Can children do these exercises?
Absolutely. The humming and breathing exercises are particularly lovely for children. Make it playful - hum like bees, breathe like you're blowing out birthday candles slowly.