Meditation has long been considered a universal tool for stress reduction. It is practiced in various formats—guided and self-paced, with apps, instructors, in silence, or with additional rituals like candles or light therapy. It can indeed bring moments of peace, but for many it remains difficult to do regularly.
Modern wellness culture is increasingly focused on the nervous system. Exhaustion has become a common phenomenon, and a state of calmness is something that needs to be consciously maintained. Despite the proven benefits of meditation, it is sometimes perceived as just another task on the to-do list. Especially when resources are already at their limits.
An increasingly popular alternative is vagus nerve stimulation. It is now being discussed in both clinical and lifestyle settings, from wearables to simple daily practices. The idea is that the vagus nerve plays a key role in stress regulation: activating it helps the body enter a state of rest without having to first “turn off” our thoughts.
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What is the vagus nerve?
It’s often called the body’s “information superhighway.” It’s the longest cranial nerve, running from the base of the brain through the neck and rib cage to the gut, affecting the heart, lungs, and digestive system. “The vagus nerve is the body’s brake system. It’s the mastermind behind the parasympathetic response of ‘rest-digest-recovery,’ signaling the body to slow down the heart rate, start digestion, and reduce inflammation,” explains Dr. Nawaz Habib, author of Activate Your Vagrant Nerve. In other words, the vagus nerve signals safety. “When it’s activated, your heart rate slows, digestion improves, inflammation decreases, and the body goes from survival mode to recovery mode,” adds Iman Hassan.
How to stimulate the vagus nerve?
Despite the availability of special devices, technology is not mandatory. Simple daily practices are enough to gradually increase the so-called vagal tone. Unlike meditation, which often works “top down” (by observing thoughts), vagal stimulation works “bottom up”: signals reach the brain through the body.
1. Breathing
One of the simplest and most effective methods. “When your breathing slows down and lengthens, especially on the exhale, it stimulates vagal tone and shifts your body from a fight-or-flight state to a more balanced state,” explains Stuart Sandeman, founder of Breathpod. Research from Stanford University has shown that controlled breathing helps lower your heart rate and supports emotional regulation. You can start with the 4-8 technique: inhale for a count of four and exhale for a count of eight. Even a few minutes can have a noticeable effect.
2. Hum
Rhythmic sound and vibration have a calming effect on the nervous system. Chanting (such as the sound “om”) creates vibrations in the chest area, activating the vagus nerve. This is a simple practice that quickly brings attention back from the flow of thoughts to bodily sensations.
3. Contact with cold
Extreme ice baths are not necessary. “Brief exposure to cold, such as washing with cold water or ending a shower with a cool one, activates sensory receptors that transmit a safety signal via the vagus nerve,” says Hassan. This mechanism, known as the dive reflex, slows the heart rate and increases parasympathetic activity. Even 10 to 30 seconds of a cold compress on the cheeks can be enough.
4. Gargling
Gargling activates muscles associated with the vagus nerve. About 20 seconds after brushing your teeth can help trigger a calming response.
5. Legs on the Wall Pose (Viparita Karani)
This restorative yoga pose involves lying on the floor with your legs raised vertically along a wall.
She:
- activates the parasympathetic nervous system
- improves blood circulation and lymph flow
- promotes better sleep
- reduces tension in the lower back
10–15 minutes in this pose in the evening can be a signal to the body that the day is over.
6. Visual orientation
Vision is directly related to the nervous system. “A narrow, fixed gaze, such as at a laptop screen, is associated with a state of alertness. Looking away helps relax the eye muscles and signals the brain that there is no threat,” explains Dr. Habib.
The 20–20–20 rule: every 20 minutes, look at an object about six meters away for 20 seconds.
Result
Regular use of these practices can promote deeper sleep, improved digestion, and gentler emotional responses. While meditation is often viewed as a mental discipline, vagus nerve stimulation offers a more physiological approach to calm. This does not negate the value of meditation—for many, it remains a transformative practice. However, bodywork can be a more accessible entry point.
Stress is still a part of life. But changing the basic state of the nervous system helps us respond to it in a more balanced way. And for something as simple as activating a nerve that's already in the body, that can be a pretty compelling start.
Based on material from: Vogue.mx