How to Calm Down Through Vagus Nerve Stimulation (it's easier than you think!)

Making Space for Calm in a Busy World

Life moves fast. Between work, family, screens, schedules, and the constant mental to-do list, many of us live in a near-constant state of “go.” Even in seasons that feel full and positive, our nervous systems do not always get the message to slow down.

What we see often is people running in a low-grade fight or flight mode most of the time. Over time, that chronic stress response can show up in the body as digestive issues like bloating or discomfort, inflammation, emotional eating, or simply feeling tired and overwhelmed more often than not.

So let’s pause for a moment.

Taking care of your nervous system does not require a complete lifestyle overhaul. Sometimes it is about small, consistent practices that help your body remember how to settle.

A Simple Nervous System Reset

Here is something fascinating.

Gargling, humming, singing, meditating, laughing, and deep breathing all have something in common.

They stimulate the vagus nerve.

The vagus nerve connects the brain to the body and plays a major role in activating the parasympathetic nervous system, often called “rest and digest.” This system is responsible for calming the body, supporting digestion, and helping us recover from stress.

When the vagus nerve is activated, it sends a signal that things are safe. Heart rate slows. Breathing deepens. Digestion and immune function are supported. The body shifts out of fight or flight and into a state of balance and repair.

In many ways, it feels like flipping a switch from tension to ease.

Stress is unavoidable. What matters is how quickly we can come back to center after it shows up. That ability is known as vagal tone, which reflects how resilient your nervous system is. The stronger it is, the faster you recover from stress.

The good news is that vagal tone can be strengthened with simple daily practices.

Easy Ways to Stimulate the Vagus Nerve

You only need five minutes a day. Pick one or two that feel doable in the moment.

Gargling, humming, singing, laughing
These all involve the vocal cords. The vibration created in the throat helps activate the vagus nerve and signals relaxation to the body.

Meditation
Meditation supports positive emotions and a sense of connection. That emotional shift naturally boosts vagal activity and helps move the body into a calmer state.

Deep breathing
Slow breathing sends a clear message to your body that there is no emergency. One favorite is box breathing: inhale for four, hold for four, exhale for four, hold for four. Repeat for a few minutes.

We recommend scattering these practices throughout your day. They do not need to be formal or perfect. Think of them as small check-ins that support your nervous system.

A calmer body leads to a calmer mind. And when we feel more at ease in ourselves, everything else tends to flow a little more smoothly.

Gargle. Sing. Breathe. Hum. Laugh.

And notice what shifts.