Twelve proven exercises targeted at stimulating the vagus nerve for easing anxiety symptoms
Stimulating the vagus nerve can help alleviate anxiety by activating the parasympathetic nervous system, promoting relaxation and counteracting the body's stress-related fight-or-flight response. This nerve, often referred to as the "wanderer nerve" or the "main communication cable" for the parasympathetic nervous system, plays a crucial role in mental health and contributes to feelings of calm, presence, and connection to others.
Research has shown that vagus nerve stimulation (VNS) can reduce anxiety symptoms and augment exposure therapy outcomes for anxiety disorders and PTSD. Techniques for stimulating the vagus nerve include breathing exercises, non-invasive electrical stimulation, mindfulness and meditation, and other practices.
Breathing Exercises
The 4-7-8 breath technique (inhale for 4 seconds, hold for 7, exhale for 8) and diaphragmatic (deep belly) breathing activate the vagus nerve through slow, controlled exhalations, engaging the parasympathetic system to reduce anxiety quickly.
Non-Invasive Electrical Stimulation
Using devices that apply mild electrical impulses to the auricular branch of the vagus nerve on the ear (taVNS) can safely boost vagal activity and support anxiety treatment without surgery.
Mindfulness and Meditation
Though not detailed in the search results, these practices indirectly stimulate vagal tone by enhancing parasympathetic regulation and reducing sympathetic arousal.
Other Techniques
Safe place guided meditation, vagus nerve massage, diaphragmatic breathing, humming, OM chanting, gentle ear massage, regular moderate exercise, consistent breathing practices, and yin yoga are other techniques for vagus nerve stimulation.
A 2020 study found that vagus nerve massage offers similar full-body relaxation effects, specifically targeting the parasympathetic nervous system. It's important to note that the side eye movement, while helpful for resetting the vagus nerve, may not be suitable for those who are blind or have severe eye complications.
Building a sustainable vagus nerve stimulation practice doesn't require mastering all 12 techniques. Start by choosing two or three that resonate with you and fit easily into your daily routine. The CDC's physical activity guidelines recommend 150 minutes of moderate cardio or 75 minutes of vigorous cardio per week, plus two strength training sessions weekly, for overall health and well-being.
A well-functioning parasympathetic nervous system helps one feel safe rather than stressed or anxious. By stimulating the vagus nerve, individuals can promote anxiety relief, restore autonomic balance towards parasympathetic dominance, lower stress levels, and improve emotional regulation.
Breathing exercises, such as the 4-7-8 breath technique and diaphragmatic breathing, activate the vagus nerve and help alleviate anxiety. Non-invasive electrical stimulation devices applied to the ear can boost vagal activity and support anxiety treatment without surgery. Besides these methods, mindfulness, meditation, vagus nerve massage, humming, OM chanting, gentle ear massage, regular moderate exercise, consistent breathing practices, yin yoga, and safe place guided meditation are other techniques for vagus nerve stimulation. A well-functioning parasympathetic nervous system aids in promoting anxiety relief, restoring autonomic balance, and improving emotional regulation.
