Nerves of Steel
When it comes to managing stress and anxiety, the body has a built-in tool designed to help you reset. The vagus nerve plays a key role in calming the nervous system, making it an important focus for those seeking natural ways to address anxiety and promote overall well-being.
What Is the Vagus Nerve?
The longest cranial nerve in the body, the vagus nerve, is also one of the most important. In fact, there are two vagal nerves – one on each side of the body – running all the way from the brain to the large intestine. Together, they carry signals between your brain, heart, and digestive system, and they also play a key role in your parasympathetic nervous system, supporting the body’s “rest-and-digest” response and counteracting the “fight-or-flight” state associated with stress.
How Stimulation Helps
While vagus nerve stimulation (VNS) is a clinical treatment, similar results can be achieved through simple, everyday practices at home. While not recommended for people with serious health conditions, these do-it-yourself approaches may help lower blood pressure, reduce anxiety, and improve digestion.
Simple Ways to Stimulate the Vagus Nerve
There are several at-home methods to stimulate the vagus nerve and encourage a sense of calm:
• Take deep breaths. Slow, controlled breaths – especially with longer exhales – can activate the parasympathetic response.
• Try a cold plunge. Sudden exposure to cold water can slow your heart rate and even release endorphins, the body’s “feel-good” hormones.
• Hum your favorite song. Vibration in your vocal chords can help stimulate the nerve and promote relaxation.
• Meditate and practice mindfulness. Meditation, especially when paired with deep breathing, can help lower your heart rate.
• Gently exercise. Yoga, stretching, and other relaxed movements can help reduce anxiety and stress.
Make It Part of Your Routine
Incorporating these practices into your day-to-day life doesn’t have to be complicated. Try pairing deep breathing with your morning coffee or adding a few minutes of stretching before bed. Consistency is key when it comes to long-term stress relief. By making small, intentional efforts to support your nervous system, you can tap into the body’s natural ability to restore balance and reduce anxiety.
Meet the Author
Ali Lemmons, BS, Summa Cum Laude
Ali Lemmons is a graduate of the University of Tennessee at Chattanooga (UTC) where she earned a Bachelor of Science degree in Communication with a minor in computer science. While at UTC, Ali also earned the distinction of Summa Cum Laude, the Outstanding Senior Award for the communication department, and was inducted into the Kappa Tau Alpha honor society. Now, as editor/digital content specialist for CMC Media & Marketing Group, Ali leads the ideation, conceptualization, and development of numerous health, wellness, business, sports, and lifestyle articles published in print and online for HealthScope®, CityScope®, and Choose Chattanooga® magazines – premier publications serving S.E. Tennessee and North Georgia. She is also involved in content creation for Digital Smart Marketing customers and is the lead copywriter for the company’s social media sites.
