The vagus nerve can be stimulated in many different ways, from medical intervention to simple, natural techniques you can try at home for free.
In earlier articles in this series, we shared how stimulating the vagus nerve can help support mental and brain health and even benefit conditions such as autism and certain autoimmune diseases.
So how exactly do you activate the vagus nerve? From devices to self-massage, finding the technique that works best for you can be an important step in experiencing the calming and healing effects.
Devices to Stimulate the Vagus Nerve
There are two types of devices that stimulate the vagus nerve.
Invasive Cervical Vagus Nerve Stimulation
Invasive vagus nerve stimulation (VNS) is a medical procedure involving the implantation of a small device, similar to a pacemaker, under the skin of the chest. This device is connected to the cervical (neck) portion of the vagus nerve via thin wires. It sends electrical pulses to the nerve, which then carries signals to the brain and other parts of the body.
These pulses help regulate the nervous system.
Noninvasive Transcutaneous VNS
Transcutaneous VNS (tVNS) is a noninvasive alternative that is more affordable and easy to use. A wearable device stimulates the vagus nerve through the skin near the ear, triggering reflexes without the need for surgery or implantation.
This treatment can activate or calm areas of the brain involved in emotions and automatic body functions, making it useful for treating depression, heart failure, pain, inflammation, and headaches.
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One wearable device, the Sensate, gently stimulates the vagus nerve through sound and vibration therapy. Worn on the chest, the device emits low-frequency vibrations that resonate through the body, activating the vagus nerve pathways. These vibrations are often paired with soothing sounds via an app to create a multisensory experience.
“Wearable devices are especially beneficial for clients who might find it challenging to achieve relaxation through breathwork alone or prefer a more tactile approach,” Jodi Duval, an Australian-based naturopathic physician with more than 15 years of experience and owner of Revital Health, told The Epoch Times.
Natural Techniques
While devices can be effective, natural approaches to vagus nerve stimulation are often more accessible and affordable. Here are some simple, natural techniques you can try:
Awareness and Orienting
The first step in regulating the nervous system is becoming aware of how you’re feeling. Pay attention to physical signs such as muscle tension, shallow breathing, or a racing heart, and emotional cues such as anxiety or irritability. For example, if you notice your shoulders tensing and your breath getting quicker, it could mean you’re stressed. In that case, you could try deep breathing or another calming technique to bring yourself back into balance.
Your nervous system is constantly evolving and highly receptive to support. Simple actions such as placing a hand over your heart or taking a few deep breaths can quickly shift how you feel. Take a moment to explore the state of your nervous system right now—you may notice something new each time you engage in this practice.
Breathing
The heart, lungs, and autonomic nervous system are entwined, making breath regulation essential for maintaining nervous system balance. Of note, the autonomic nervous system controls involuntary bodily functions such as heart rate and digestion.
- Long, slow exhalations stimulate the vagus nerve, initiating a parasympathetic relaxation response that calms the body. Try inhaling for a count of four and exhaling for a count of six. Repeat at least 15 times.
- Sighs can be thought of as a reset for the nervous system. Take a big inhale or even a double inhale, and then exhale, releasing the breath with a sighing sound. Repeat several times.
- Alternate nostril breathing has also been shown to significantly affect the parasympathetic nervous system and can create a felt sense of balance, ease, and peace.
Humming
The humming bee breath creates vibration in the throat, chest, and inner ear, stimulating the vagus nerve. Try placing your hands over your eyes and gently closing your ears with your thumbs. Then, inhale and exhale in a humming tone that feels natural to you. Do this for several rounds. Experiment with higher or lower tones and notice how each resonates in different areas of your body.
Alternatively, you can hum your favorite song or join in with a tune that’s playing, both approaches can be equally soothing.
Posture and Spinal Movements
Common spinal misalignments can strain the nervous system and negatively affect the vital organs. One effective way to enhance the functioning of the autonomic nervous system is by engaging in a variety of movements that promote spinal flexibility and correct common imbalances. This helps reduce tension along the nerve pathways, including areas near the vagus nerve. This can activate the vagus nerve more effectively.
Eye Movements
Eye movements stimulate the vagus nerve through the oculocardiac reflex that initiates a parasympathetic—relaxing and restorative slowing down—of your heart rate and lowering of your blood pressure.
EMDR
Eye movement desensitization and reprocessing (EMDR) is a therapeutic intervention using cross-lateral movement. Eye movement is also an extra potent way to stimulate the vagus nerve. EMDR mimics rapid eye movement sleep (REM). This is important because REM sleep plays a key role in processing emotions, regulating the nervous system, and activating the parasympathetic nervous system.
Touching and Targeted Acupuncture
The vagus nerve runs through the face, ears, and neck. Massaging and touching these areas and cultivating sensory awareness throughout the body can naturally stimulate it.
Facial acupuncture is effective as it stimulates pressure points where your vagus nerve comes close to the surface of the skin.
“Targeted acupuncture or stimulation of the ear, where branches of the vagus nerve reside, can be very effective in activating the inflammatory reflex (reducing inflammation),” Nasha Winters, a naturopathic physician, told The Epoch Times.
Rhythmic Movements
Gentle, repetitive actions such as rocking, swaying, or bouncing activate vagal pathways, encouraging relaxation and calming the body. Activities such as dancing or even swaying in a rocking chair can mimic these natural rhythms, tapping into the body’s innate ability to self-soothe, just as you might imagine soothing a young child.
Sit down on the floor or a chair and gently rock from side to side. You can move slowly or quickly. You can also place your hands over your heart or belly as you rock, continue for a few minutes, and then return to stillness. Notice what arises for you.
Cold Water Exposure
Vagal tone can be increased by enhancing the activity of your parasympathetic nervous system through cold exposure, such as a cold shower or taking an ice bath. However, people with heart problems, including arrhythmias or heart disease, should avoid extreme cold exposure, as it can increase the risk of heart-related issues. Those with asthma or respiratory conditions might find cold exposure triggers symptoms such as shortness of breath or wheezing, and pregnant women should consult a health care provider before engaging in cold exposure to ensure it’s safe for them.
Laughter
The rhythmic breathing and muscular activity involved in laughter activate the vagus nerve’s parasympathetic pathways. Watch a funny movie or clip and make sure to spend time with people who make you laugh.
Don’t Get Stuck
In today’s fast-paced world, many people spend a lot of time stuck in the fight, flight, or freeze states. Stress responses are a normal part of life—they can’t be avoided—but the key is to not get stuck. The most important thing is to be aware of the state of your nervous system and find your way back to a ventral vagal state (a space of safety and regulation) as needed.
Whether through practices that activate the vagus nerve, a calming environment, or meaningful connections, restoring balance is vital. This balance lays the groundwork for healing and well-being.
“The body knows how to heal. We just need to remove the obstacles and provide the right tools,” Winters said.
“Through consistent, gentle stimulation of the vagus nerve, we can foster a state of clarity, resilience, and peace, reinforcing the mind-body connection in ways that medications alone often can’t achieve.”
