Feeling constantly wired, anxious, or overwhelmed?
Your nervous system might be in “fight-or-flight ” mode. The good news is, you have a powerful internal resource for calming down: your vagus nerve. Often called the “wandering nerve,” it’s the command centre of your parasympathetic nervous system – your body’s natural “rest-and-digest” mode.
Feeling constantly wired, anxious, or overwhelmed?
Think of a vagus nerve reset as hitting the “calm button” for your entire body. When toned and active, it lowers heart rate, reduces inflammation, improves digestion, and fosters a sense of safety and relaxation. Chronic stress weakens vagal tone, keeping you stuck in survival mode. The solution? Daily practices designed to stimulate and reset your vagus nerve.
Here are simple, science-backed daily practices you can start today for your vagus nerve reset:
1. Master the Extended Exhale (Do Anytime, Anywhere)
How: Breathe in slowly through your nose for a count of 4. Exhale even more slowly through pursed lips (like blowing out a candle) for a count of 6, 7, or 8. Focus on making the exhale longer than the inhale.
Why it Resets the Vagus Nerve:
Lengthening the exhale directly signals your heart to slow down via the vagus nerve, triggering immediate relaxation. Aim for 5-10 cycles whenever stress hits.
2. Humming or Chanting “OM” (Morning or Evening Ritual):
How: Take a deep breath in. As you exhale, create a deep, resonant “HMMMMMMMM” sound (like a contented bee) or chant the sound “OM” (A-U-M). Feel the vibration in your chest, throat, and skull. Repeat for 2-3 minutes.
Why it Resets the Vagus Nerve: The vagus nerve connects to your vocal cords. The vibrations from humming or chanting directly stimulate it, boosting vagal tone.
3. Cold Exposure – Quick & Easy (Morning Shower Hack):
How: End your shower with 15-60 seconds of cold water splashed directly on your face and the back of your neck. If that’s too intense, try holding a sip of cold water in your mouth for 10 seconds before swallowing.
Why it Resets the Vagus Nerve: Cold triggers the mammalian “dive reflex,” which instantly activates the vagus nerve to slow heart rate and conserve energy – a powerful reset.
4. Gentle Neck Stretches & Posture Check (Desk Break Essential):
How: Slowly tilt your ear towards your shoulder (hold 15-20 sec each side), gently rotate your head (half-circles), and practice chin tucks. Consciously sit or stand tall, opening your chest.
Why it Resets the Vagus Nerve: The vagus nerve travels through the neck. Releasing tension here and improving posture reduces physical compression, allowing better vagal signalling.
5. Conscious Sighing (Instant Stress Interrupter):
How: Take a medium breath in through your nose. Exhale completely through your mouth with a loud, audible “HAAAAAA” sigh, letting your shoulders drop and jaw relax. Repeat 2-3 times.
Why it Resets the Vagus Nerve: A deliberate sigh creates a double-exhale effect, rapidly stimulating the vagus nerve and releasing trapped tension.
6. Legs-Up-The-Wall Pose (Evening Wind-Down):
How: Lie on your back near a wall. Scoot your hips close to the wall and extend your legs straight up against the wall. Rest your arms by your sides, palms up. Breathe deeply here for 5-10 minutes.
Why it Resets the Vagus Nerve This gentle inversion shifts blood flow, reduces heart rate variability, and promotes profound relaxation via vagal activation.
Building Your Daily Vagus Nerve Reset Routine:
Start Small: Pick just 1-2 practices that appeal to you. Consistency is far more important than duration.
Anchor Them: Link practices to existing habits (e.g., deep breathing while waiting for coffee, humming in the shower, legs-up-the-wall before bed).
Listen to Your Body: These are invitations to calm, not demands. Be gentle with yourself.
Be Patient: Like building muscle, strengthening vagal tone takes time. Notice subtle shifts in your stress response, sleep, or digestion.
Why This Matters in Therapy:
As a psychotherapist, I see firsthand how chronic stress and anxiety dysregulate the nervous system. A daily vagus nerve reset practice is a powerful *complement* to therapy. It equips you with tangible tools to manage physiological arousal in the moment, creating a calmer internal state from which deeper therapeutic work can happen. When your body feels safer, your mind can more readily process emotions, build resilience, and heal.
Ready to Calm Your Nervous System?
Start incorporating these simple vagus nerve reset techniques into your day. Notice how they shift your baseline from reactivity towards resilience. If you’re struggling with chronic stress, anxiety, or the lingering effects of trauma, know that you don’t have to navigate this alone.
These techniques are supportive practices and not a substitute for professional mental health
treatment. If you are experiencing severe distress, please contact a qualified mental health
professional or emergency services.
