The vagus nerve is the primary nerve that calms anxiety by activating the body's "rest and digest" (parasympathetic) system, counteracting the "fight or flight" response, and it can be stimulated through deep breathing, cold exposure, humming, and gargling to promote relaxation and reduce stress.
Or you can simply focus on your breathing and quiet surroundings. Gentle exercise, such as yoga, stretching, or any kind of slow, relaxed movement can also restore balance. It helps reset your heart and breathing patterns. Strength training or any exercise that gets you moving will affect the vagus nerve.
Deep breathing, specifically diaphragmatic or belly breathing, which activates the vagus nerve and promotes relaxation. Try 4-7-8 breathing; inhale through your nose for four counts, hold your breath for seven counts and exhale through your nose for eight counts.
What are the signs of vagus nerve problems?
You can start by holding a pencil or small object about four to six inches in front of your face. Allow your eyes to focus on this object for about 20 seconds, and then shift your focus to look off in the distance for about 20 seconds. Continue back and forth for about four cycles, and then softly relax your eyes.
When the vagus nerve is functioning effectively, it helps promote emotional balance. When impaired or disrupted, it can be difficult to calm down after experiencing a stressor. Increased heart rate, elevated blood pressure, rapid breathing, and other anxiety symptoms may persist long after the stressor is gone.
The “20-20-20” rule can help: every 20 minutes, look at something 20 feet away for at least 20 seconds to give your eyes a break. Tunnel vision: Extreme anxiety can narrow your field of vision.
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.
When overstimulated, it can cause symptoms such as vomiting, dizziness and abdomen pain. However, it is possible to soothe and relax the vagus nerve by utilising breathing exercises that slow the heart rate and relax the body.
At UCSF Health, our neurologists and neurosurgeons have expertise in implanting vagal nerve stimulators to treat seizures caused by diseases such as epilepsy.
One such pressure point, said to stimulate the vagus nerve, is on the ear. In the hollow at the entrance to the ear canal and above the ear canal, press gently with your finger as if you were pushing the skin back and forth. This will activate the vagus nerve.
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.
A diet that supports the microbiome's production of butyrate, a short chain fatty acid, directly activates the vagus nerve. The microbiome uses foods like oatmeal, brown rice, potatoes, beans, lentils, chickpeas, fruits, veggies, nuts, and seeds to make butyrate. Butyrate also naturally occurs in butter.
While no specific vitamin can “cure” the vagus nerve, maintaining adequate levels of vitamins B12 and D is essential for full vagus nerve activity and health. These vitamins support the nervous system and overall well-being.
Move your body gently
Movement helps burn off those stress hormones and restore balance. Gentle exercise works best for a dysregulated nervous system so if you're not used to intense exercise, that's OK. Walking, stretching, yoga or dancing to your favorite song can all help regulate your body's stress response.
Vagus Nerve Reset is a science-backed, four-week program designed to help you restore emotional health, relieve chronic stress, and rewire your nervous system using natural and effective techniques. When your vagus nerve is underactive, your body remains in survival mode.
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.
Chronic activation of the sympathetic nervous system decreases blood flow to the brain, making it harder to think clearly and effectively. If the vagus nerve isn't working properly, it could cause anxiety and other problems like depression, panic attacks, insomnia, digestive issues, and even autoimmune disorders.
The parasympathetic response is regulated largely by the vagus nerve. It contributes to digestion and immune response. Therefore, chronic stress and trauma can negatively impact this nerve leading to issues with your internal processes.
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.
The unhealthiest sleeping position is generally considered to be sleeping on your stomach (prone position), as it forces your neck to twist and flattens the natural curve of your spine, leading to neck, back, and shoulder pain, numbness, and poor sleep quality. An overly curled fetal position is also harmful, causing joint stiffness and restricted breathing, while sleeping on your back can worsen snoring and sleep apnea for some individuals.
This pattern is influenced by circadian rhythms, which regulate cortisol levels – peaking in the morning to promote alertness and decreasing by bedtime. At night, reduced distractions and overactive thoughts can amplify negative emotions, contributing to heightened anxiety or sadness.
5-4-3-2-1 exercise for anxiety FAQs
It involves identifying 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste. By doing so, it helps shift your focus from anxiety-provoking thoughts to the present moment.
To reduce anxiety naturally, focus on lifestyle changes like regular exercise, a balanced diet, and good sleep, alongside mental techniques such as mindfulness, deep breathing, and challenging negative thoughts. Connecting with loved ones, spending time in nature, and engaging in enjoyable activities also help, while avoiding substances like caffeine, nicotine, and alcohol can significantly lower anxiety.
This simple act can help shift your focus and create a sensory distraction, allowing you to regain your calm in stressful moments. 👁 Reducing visual input, it helps ground you and may even activate the creative side of your brain. 💡✨ Give it a go and see how it can transform your anxiety into a more relaxed state!