10 vagus nerve exercises for in between

Have you noticed how frequently the term “vagus nerve” appears in magazines and on websites lately? The vagus nerve plays a crucial role in our nervous system and significantly influences how well (or poorly) we handle life’s challenges. To ensure it functions optimally, you can train it. And remarkably, this can be done through some straightforward exercises in your daily routine.

With these 10 simple vagus nerve exercises, you can consciously activate your relaxation nerve and send positive signals from your brain throughout your body. Click on each exercise to discover brief scientific explanations and detailed instructions on how to perform them.

1. Abdominal Breathing

For improved regeneration, digestion, stress reduction and relaxation. Whether you’re at the office or on the move, this exercise can be performed anywhere.

During stressful situations, we tend to breathe rapidly and shallowly. This exercise helps us consciously focus on our breathing pattern.

Here’s how to do it:

Sit upright with a straight spine and close your eyes. Direct your attention to your abdomen and place your palms on your stomach. Breathe consciously into your belly for 3-4 seconds, pushing against your hands. Feel your abdomen rise. As you exhale, which should also last 3-4 seconds, notice how your stomach falls.

Repeat this exercise 10 times and incorporate it into your daily routine.

Over time, you’ll notice how your deep abdominal breathing becomes automatic and relaxation sets in more quickly.

2. Hearty Laughter

Laughter helps reduce stress hormones! It strengthens mental well-being and stimulates the vagus nerve. Why not book a laughter yoga session? When measuring heart rate variability, one would notice an increase in HRV during laughter (“Effect of laughter yoga on mood and heart rate variability in patients awaiting organ transplantation: a pilot study.” Dolgoff-Kaspar et al., 2012). Conversely, vagus nerve stimulation can also trigger hearty laughter.

Make plans to spend time with your loved ones. Positive social connections also stimulate the vagus nerve and promote feelings of happiness (“How positive emotions build physical health: perceived positive social connections account for the upward spiral between positive emotions and vagal tone” Kok et al., 2013).

3. Singing

When measuring with our My Autonom Health software whilst driving and receiving a “fatigue” performance rating, here’s our advice: Recharge your energy by singing! Turn up the radio and sing along loudly. Music is a powerful energiser.

If you’re not keen on singing loudly, humming works too. Since the vagus nerve runs along the vocal cords and oesophagus, using your voice activates the nerve.

4. Cold Showers

Did you know that cold exposure stimulates the vagus nerve?

Start your day with contrast showers. Begin by letting the cold water run over your arms and legs gradually, then particularly along your neck and over your entire body.

Cold exposure dampens the sympathetic nervous system, the stimulating part of our nervous system. The parasympathetic system, which includes the vagus nerve, becomes active.

5. Cuddle with the Neighbour’s Cat and Office Dog

Take 5 minutes occasionally to grab your pet and have a cuddle. This stimulates both your vagus nerve and your pet’s, allowing you to relax together.

6. Progressive Muscle Relaxation according to Jacobsen (PMR)

Progressive Muscle Relaxation (PMR)

PMR – Progressive Muscle Relaxation according to Jacobsen – aims to achieve a state of deep relaxation throughout the entire body through deliberate tensing and relaxing of specific muscle groups.

Exercise: Lie comfortably on your back and close your eyes. Focus on maintaining deep, steady breathing.

Direct your attention to your right forearm and right hand. Gradually clench your hand into a fist. Notice the tension building in the muscles of your right hand. Continue to increase the muscle tension and maintain it for 5-7 seconds. Then release your hand, allowing it to gently rest back on the floor. Feel the tension melting away from your hand.

Now focus on your left forearm and left hand. Slowly form a fist. Experience the tension developing in the muscles of your left hand. Gradually increase the muscle tension and hold it for 5-7 seconds. Release your hand, letting it softly return to the floor. Notice how the tension dissipates and savour the sensation.

Concentrate on your entire right arm and right hand. Slowly make a fist whilst tensing your whole arm. Progressively increase the muscle tension and maintain it for several seconds. Release both hand and arm, enjoying the sensation that spreads throughout your right arm.

Turn your attention to your entire left arm and left hand. Gradually form a fist whilst tensing your whole arm. Steadily increase the muscle tension and hold it for several seconds. Release both hand and arm, relishing the sensation that flows through your left arm.

Now direct your focus to your face.

Squeeze your eyes shut tightly and notice the tension. Hold this tension for several seconds. Then allow your eyes to relax and observe how the muscles release their tension.

Continue this pattern of tensing and releasing through different muscle groups, maintaining each tension for 5-7 seconds before releasing. Pay careful attention to the contrasting sensations of tension and relaxation in each area.

Now furrow your brow and notice the tension building. Hold this tension for several seconds. Then release your forehead, observing how the muscles gradually unwind.

Focus your attention on your mouth. Draw your lips upward into a smile and experience the tension developing. Maintain this tension for several seconds. Then allow your mouth to relax, noticing how the muscles gently release.

Direct your awareness to your jaw: Clench your teeth firmly together and feel the tension building. Hold this tension for several seconds. Then release your jaw, experiencing how the muscles steadily unwind.

Now concentrate on your neck and back muscles. Draw your shoulder blades together, push your head forward and press your body towards the floor. Increase the muscle tension slightly and maintain it for several seconds. Then release the muscles, savouring the wave of relaxation that flows through your neck and back.

Turn your attention to your right leg and right foot. Extend the leg and engage the leg muscles. Increase the tension slightly and hold it for several seconds. Release the leg, noticing how the tension gradually dissipates.

Focus your awareness on your left leg and left foot. Extend the leg and engage the leg muscles. Increase the tension slightly and hold it for several seconds. Release the leg, experiencing how the tension steadily melts away.

7. Movement in Fresh Air

Treat yourself to a lengthy walk in the fresh air, set aside time for relaxed jogging or brisk walking, book a session of yoga. Keep your circulation regularly stimulated.

Researchers have discovered through various studies (e.g., see blog “Yoga Ignites Your Life Force”) that appropriate physical activity benefits our mental well-being and positively influences our autonomic nervous system.

8. Gargling

In these times of gargle tests, this is a straightforward exercise, isn’t it? Gargling activates the vagus nerve as it runs along the vocal cords and oesophagus.

Why not enhance our daily tooth-brushing routine by including gargling with mouthwash?

9. “Head Rotation” Exercise

Here’s how to perform the exercise:

Slowly turn your head to the left, focusing your eyes on something nearby. Then gradually rotate your head to the right, again focusing briefly on an object to sharpen your vision. Repeat several times. This exercise engages the portion of the vagus nerve that runs through the neck.

10. Heart-Breathing Exercise

Turning Your Head Towards Your Heart

Allow your breath to flow naturally, without forcing it. Once comfortable, lower your head with your chin moving towards your heart during inhalation. As you exhale, return your head to an upright position. Take a moment to enjoy this upright posture during the breathing pause. The sequence begins anew with the next inhalation. Throughout the exercise, maintain internal focus on your own heart. When seated, rest your forearms loosely on your thighs. When standing with feet hip-width apart, let your arms hang loosely from your shoulders. Initially, practise for no longer than 3 minutes – dizziness may occasionally occur.

The Vagus Nerve Simply Explained

To understand the significance of the vagus nerve, we’ll explore what it is, its functions, and its capabilities.

“Vagari”, from Latin, means “to wander”.

The vagus nerve is the longest of our twelve cranial nerves and belongs to the parasympathetic nervous system. Originating in the brain, it travels through the neck, extends into the chest cavity, divides into left and right branches, and connects to vital organs including the heart, lungs, stomach, pancreas, intestines and more.

The vagus nerve, therefore, maintains direct communication with all essential bodily systems. As it links the brain with the abdominal region, it regulates blood sugar levels, breathing, heart rate, the secretion of digestive juices, tear production and numerous other functions.

Another significant theory is the Polyvagal Theory (Porges), which distinguishes between ventral and dorsal vagal pathways. The ventral pathway responds more swiftly and manages self-healing, recovery, digestion, contact and communication. A healthy organism typically maintains an active ventral vagus. However, when overwhelmed, the sympathetic system activates, triggering ‘Fight or Flight’ mode. If no resolution occurs, the parasympathetic system takes over, and the dorsal vagus decreases all functions—the organism feigns death, freezes, blood pressure drops, and symptoms like dizziness and slowed pulse emerge.

The vagus nerve can thus be either strongly or weakly developed. When strongly developed, the body recovers well from stress, with heart rate, breathing, blood pressure, and digestion functioning optimally. Studies have demonstrated a positive correlation between strong vagal tone and positive emotions as well as overall health. High vagal tone is associated with elevated serotonin and dopamine levels, along with improved interpersonal relationships.

Conversely, a weak vagus nerve is linked to inflammation, increased susceptibility to illnesses, negative emotions ranging from depression to heart attacks or strokes.

Therefore, it is crucial to train our relaxation and recovery nerve. Through our 10 described exercises, it can be specifically activated, releasing inner tensions and enabling better stress management.