Vagus Nerve Exercises to Relax Your Body and Mind Fast

Published April 7, 2025

Ever feel constantly anxious, stressed, or just… off? You’re not alone, and your vagus nerve might be to blame. This unsung hero of your nervous system plays a huge role in how your body manages stress, inflammation, and even digestion. But here’s the good news: you can train it. 

In this guide, we’re diving into easy, science-backed vagus nerve exercises, including vagus nerve massage and stimulation techniques, that can help reset your system and improve your overall well-being. Why keep pushing through burnout when a few simple habits could change everything? Let’s explore how to tune your body and mind, starting with your vagus nerve.

What Is the Vagus Nerve and Why It Matters

The vagus nerve is like your body’s secret reset button. It’s the longest cranial nerve, stretching from your brainstem to your gut, and it’s deeply involved in regulating digestion, heart rate, and mood. But here’s the wild part: it’s also the key to calming your nervous system. 

When overworked or underactive, your vagus nerve can mess with your mental and physical health. Think anxiety, chronic stress, even gut issues. But with simple vagus nerve exercises, you can activate this nerve and boost your body’s natural chill mode, no expensive therapy required. Curious how? Let’s get into the real techniques.

Deep Breathing: Your Built-In Calm Button

You breathe every day, but are you doing it right? Diaphragmatic, or belly breathing, is one of the fastest ways to stimulate your vagus nerve. When you slow your breath and extend your exhale (like 4 seconds in, 8 seconds out), it signals your body to relax. 

No gadgets, no gym, just your breath doing serious healing work. “Deep and slow breathing activates the vagus nerve and reduces anxiety,” explains therapist Tracye Freeman Valentine. Try it lying down with a hand on your belly. With each breath, you’re literally telling your body: “You’re safe now.” How cool is that?

Humming, Singing, Gargling: Vibrations That Heal

Ready for a weird trick that actually works? Humming, singing, and even gargling can activate the vagus nerve. These actions create throat vibrations that stimulate vagal pathways linked to relaxation and improved heart rate variability. 

Translation: they help your body chill out. The best part? You don’t have to be Beyoncé. Just belt your favorite tune in the shower or gargle water for 30 seconds in the morning. It might sound silly, but your nervous system doesn’t care, it just loves the stimulation. Try it next time you’re stressed. You’ll be surprised how quickly your mood shifts.

Cold Exposure: Not Comfortable, But Super Effective

Brace yourself, literally. Exposing your body to cold (like a cold shower or an ice pack on your neck) activates the mammalian dive reflex, which stimulates the vagus nerve. This lowers your heart rate, improves focus, and brings on a sense of calm. 

It’s intense, but that’s the point. Your body snaps into parasympathetic mode, the “rest and digest” state. If full cold plunges sound terrifying, start small: splash cold water on your face or run your wrists under cold tap water. You might hate it at first, but your vagus nerve will thank you.

Exercise: Move Your Body, Calm Your Mind

You already know exercise is good for you, but did you know it directly supports your vagus nerve? Cardio, strength training, and even brisk walks stimulate this powerful nerve through hormonal shifts and increased heart rate variability. 

It’s like a double-shot of physical and mental health. Regular movement doesn’t just release endorphins, it strengthens your vagal tone, making it easier for your body to bounce back from stress. Not a gym rat? No problem. Even dancing around your kitchen counts. Just get moving, your nervous system thrives on it.

Vagus Nerve Massage: The Power of Touch

Touch has healing power, and targeted vagus nerve massage takes that to another level. Gentle pressure around your neck, ears, and jaw can stimulate vagal pathways and activate your body’s relaxation response. 

Some people also use foot reflexology to indirectly boost vagus nerve function, yes, really! It’s a great self-care ritual, especially after a stressful day. Want to try it? Rub behind your ears in circular motions, or use a facial roller along your jawline. Combine it with deep breathing for extra impact. It’s not just a massage, it’s a nervous system reboot.

FAQs

What is the best exercise for the vagus nerve?

Deep breathing is one of the best vagus nerve exercises. It helps your body feel calm and safe fast.

How to reset your nervous system with one simple exercise?

Try slow belly breathing. Breathe in through your nose, then breathe out slowly through your mouth. It tells your body to relax.

How do you exercise your tongue for the vagus nerve?

You can sing, hum, or gargle. These actions move your throat and help wake up the vagus nerve.

What foods strengthen the vagus nerve?

Foods like yogurt, blueberries, and leafy greens are great. They help your gut, which helps the vagus nerve work better.

What is the best vitamin for vagus nerve?

Vitamin B12 is very helpful for nerve health. It keeps your vagus nerve strong and working well.

Final Thoughts

Your vagus nerve is a big deal, it helps your body feel calm, happy, and safe. When life gets stressful, simple things like deep breathing, humming, or even a cold splash can help. These vagus nerve exercises are easy to try at home and don’t take much time. Just a few minutes a day can make a big difference for your mind and body.

Want to relax even more? At Nailing It, we offer ASMR Back Scratching in Delray Beach, Florida, a gentle, soothing touch that melts stress away. Call us at (561) 247-1390 or email hello@nailingit.us to book your session today.

Author Julie Fortuna

Julie Fortuna is an author for Nail It and a passionate ASMR enthusiast. Her interest in ASMR goes beyond being a mere hobby; it’s a wellspring of inspiration that influences her writing.