Diaphragmatic breathing and humming are the best vagus nerve exercises for beginners. Both are simple to learn, safe for everyone, and can be done anywhere without special equipment.
How to Do Vagus Nerve Exercises
The vagus nerve is the main communication highway between your brain and gut, and misfires along it can trigger IBS pain, diarrhea, and constipation.
This disruption or herniation of the nerve can cause among the many symptoms of cluster headaches. The vagus nerve, as illustrated here, travels through the cervical spine. It travels especially close to the C1, C2, C3 vertebrae.
What are the signs of vagus nerve problems?
There's no single “best” position to stimulate your vagus nerve; instead, focus on maintaining spinal alignment (like sleeping on your back with a supportive pillow) for better sleep quality.
Signs of Vagus Nerve Dysfunction
Common symptoms include chronic neck and shoulder pain, unexplained dizziness, digestive problems, anxiety, difficulty swallowing, voice changes, and persistent fatigue. Many people also experience heart palpitations, blood pressure fluctuations, and heightened sensitivity to stress.
The vagus nerve is the tenth cranial nerve (CN X) and is the longest mixed cranial nerve. Although we refer to the vagus nerve as singular, it's actually a pair of nerves that emerge from the left and right side of the medulla oblongata portion of the brain stem.
Nutrients that support the vagus nerve include:
There are two main causes of vagus nerve dysfunction: previous infection or inflammation and physical or psychological stress.
Cardiovascular health: The vagus nerve helps to regulate heart rate and blood pressure. High vagal tone is associated with a lower resting heart rate, reduced blood pressure, and increased heart rate variability (HRV), which is the variation in time between heartbeats.
Frequent burping can indicate diaphragmatic dysfunction. Phrenic nerve and vagus nerve cause diaphragmatic skeletal muscles to contract, causing a pressure differential between pharynx and ambient air. Air is forced in and out of the esophagus, resulting in burping.
The definition of neck-stomach symptoms is gastro-intestinal disorders resulting from cervical spondylosis. The sympathetic fibers are distributed in the periphery of the dorsal root ganglion (DRG). The adventive nerves interact with the neurons of the DRG by a non-synaptic signaling[20,21].
Start by pressing softly behind the earlobes or the sides of the neck, then just below the jawline, then on the upper chest, and then on the abdomen. Massage in a downward motion, moving from the ears towards the collarbone. Repeat the whole cycle again or focus on one area if it feels good.
Quick Reference Guide for Vagus Nerve Exercises
Side eye movement: Look right for five seconds, then left for five seconds, repeat as needed.
Gargle vigorously 3 times per day. Twice while brushing your teeth and once in the middle of the day. Gargle vigorously enough that you cause yourself to tear up 10-30 seconds. As a bonus, gargle with peppermint oil, peppermint activates vagal nerve receptors in the back of our mouths.
Seven vitamins known to support nerve repair are B1 (thiamine), B2 (riboflavin), B6 (pyridoxine), B12 (cobalamin), Vitamin D, Vitamin E, and Vitamin C. These vitamins promote nerve regeneration, reduce inflammation, and provide antioxidant protection to support overall nerve health.
Vitamin B12 (cobalamin) supports vagus nerve health primarily through its essential role in myelin formation and maintenance, which is critical for proper nerve conduction and function, though direct evidence for "rebuilding" the vagus nerve specifically is limited.
B vitamins are crucial in hormonal balance, neurotransmitter synthesis, and brain function. Deficiencies in B vitamins, particularly B12, B6, and B9, have been linked to symptoms of depression and anxiety.
Body symptoms/disorders:
(A) The vagus nerve (VN) connects the brain with most of the organs within the thorax and abdomen. Afferent auricular branches (aVN) leave the cervical VN at the level of the jugular ganglion just outside the cranium and innervate the rather central regions of the pinna of the outer ear (Peuker and Filler, 2002).
How long does it take for vagus nerve exercises to work? Some people feel a shift after just a few minutes, especially with breathwork or cold exposure. Others could notice more gradual benefits over time.
At UCSF Health, our neurologists and neurosurgeons have expertise in implanting vagal nerve stimulators to treat seizures caused by diseases such as epilepsy.
Your vagus nerve helps regulate your immune response, so dysfunction can lead to excessive inflammation. Because chronic inflammation is internal, it can be hard to know if you're battling it. Chronic inflammation can cause fatigue, joint pain, and mood changes, so keep an eye out for these warning signs.