Top 10 Vagus Nerve Exercises, Backed by Therapists and Science

It can be difficult to understand why feelings like anxiety creep from brain to body. The vagus nerve is one major reason for this, though there are many evidence-based vagus nerve exercises that can encourage relaxation. A 2022 study found that vagus nerve stimulation exercises can assist with Autism Spectrum Disorder (ASD) and anxiety disorders. [1]

At SoundSory, we are well-versed in the nervous system. That’s why we’ve compiled this guide to explain the vagus nerve and 11 exercises to help you feel calmer, clearer, and more resilient. As one of the leading nervous system regulation tools, SoundSory uses movement and music to work on the vagus nerve. This can be useful for motor delays, ASD, and auditory processing disorders.

What Is the Vagus Nerve?

The vagus nerve is an essential part of the body’s nervous system, which processes information from the world around us and generates bodily responses. As you can imagine, this is a massive responsibility. This is why there are several components of the nervous system that each have different functions. The vagus nerve specifically is tasked with regulating bodily functions we are not aware of and do not control, including: [2] [3] [4]

Reflexes, such as sneezing, swallowing, coughing, and vomiting

Basic vital signs, including heart beat, breathing rate, blood pressure, and digestion

Mood

The creation of digestive acids and enzymes in the gastrointestinal tract

The production of fluids such as saliva and mucus, and cytokines (cells that help fight inflammation due to injury or infection)

Sensation of the skin and muscles

Taste

The body’s ability to regulate stress

Urine production

Movement of the throat, voicebox, stomach, and intestines

Immune system function

Research has also found a connection between the vagus nerve and cognition, meaning it may play a role in driving someone’s memory, attention, organization, and similar functions. [3] As you can see, the vagus nerve has a hand in many bodily processes, making its health essential for our well-being. 

For this reason, experts often look at the vagus nerve’s activity levels to determine how well it is working. When the vagus nerve is active and strong, this is called high vagal tone. A weaker vagus nerve, on the other hand, is indicative of low vagal tone. Having low vagal tone places someone at risk of various health concerns. However, the vagus nerve can be strengthened just like muscles and joints. There are several ways you can strengthen the vagus nerve in the long-term as well as stimulate this part of the nervous system during times of stress.

15 Vagus Nerve Exercises to Try Today

Now that you know what the vagus nerve is and how it plays a role in your daily life, you may be asking yourself, “What are some quick exercises to stimulate the vagus nerve?” There are several things you can do from the comfort of your own home. We have broken all of these vagus nerve exercises into three categories, which can help you understand what to expect from each. You may want to choose one category to explore first based on your preferences. For example, someone who enjoys movement activities and physical exercise may want to start with the last category whereas someone who loves music and singing may tend toward the first category. Either way, we encourage you to learn what each exercise is and when it may be most beneficial for you before trying each of them. This allows you to create a toolbox with exercises you can turn to in times of distress. 

Also, incorporating tools like SoundSory can further optimize the effects of your vagus nerve exercises. SoundSory combines sound therapy with vagus nerve stimulation to provide a deeper, more relaxing experience. By using sound frequencies designed to activate the vagus nerve, it can help to enhance your exercise routine, reduce stress, and support emotional well-being.

Breathing & Voice-Based Exercises

Exercise 1: Diaphragmatic Breathing

How to do it: 

This type of breathing, also known as belly breathing, relies on the diaphragm – a muscle located at the top of the ribcage just underneath the lungs. Diaphragmatic breathing involves filling your abdomen with air fully before slowly exhaling, allowing for an intentional approach to breathing.

When to use it: 

Diaphragmatic breathing can be done in times of high stress. You don’t need to lay down to practice it, but this is helpful as you get used to the bodily sensations when you breathe according to this sequence. Once you get more accustomed to the steps, you can complete them while sitting up or standing. You can also practice diaphragmatic breathing after exercising or as part of a morning or evening routine.

Instructions:

1. Lay flat on your back so you can feel your body movements as you breathe.

Place one hand flat on your stomach and your other hand flat on your chest.

Take one slow, deep breath in through your nose. As you do this, pay attention to your stomach rising against your hand as it fills with air. This is how you know you are going slowly enough.

When you feel you can’t breathe in any more, start your ‘out’ breath by placing your lips gently together and exhaling. As you do this, again pay attention to your stomach slowly falling as the air exits your body.

Expert tip: “While inhaling and exhaling during this exercise, your chest should remain mostly still. You should also exhale longer than you inhale. This keeps the focus on deep breathing (that reaches the lower part of your body) rather than shallow breathing, which stays in the chest,” says Brittany Ferri, an occupational therapist from Rochester, NY.

Exercise #2: Meditation

How it works: 

By achieving a sense of mental calm and stillness, meditation lowers the heart rate and decreases stress levels.

When to use it: 

Meditation is a great addition to your morning and/or bedtime routines. To get the full effect of meditation, it’s best to find a quiet place, which may not always be possible during stressful moments.

Instructions:

Find a quiet place where you can sit or lay. If you are sitting, rest the palms of your hands on your legs. If you are laying down, lay on your back on a couch or the floor. Keep your arms at your side or cross them over your chest.

Close your eyes and bring your attention to the present moment. As other thoughts come to your mind, let them come and go just like the waves of the ocean.

Pay attention to the sensations around you. Notice what is touching your body – your clothing, the chair or the floor holding you up, the way your feet feel resting on the ground, etc.

Now bring your attention to what sounds you hear.

Next, turn your focus to what you smell.

Lastly, think of what you taste.

Once you have spent some time with each sense, open your eyes.

When done, slowly stand.

Expert Tip: Ferri notes, “Starting with very short meditation sessions is the key to success for beginners. Try 20-30 seconds, then move to 60 seconds, and so on based on your preference. This activity takes some getting used to, but can be beneficial when done for any amount of time.”

Exercise #3: Humming

How it works: 

Humming in any pitch creates vibration in the throat and facial structures. Humming can help with concentration and socialization, especially if you do so to the tune of certain songs. SoundSory’s sensory program was developed on a similar basis and its therapeutic design stimulates the auditory system.

When to use it: 

Humming is easy and discreet enough to use during times of stress. 

Instructions:

Relax your face and gently allow your lips to rest slightly pressed together.

Allow your tongue to rest gently on the roof of your mouth.

Relax your throat while keeping it slightly open.

Breathe in through your nose slowly, allowing your abdomen to fill up with air.

Keeping your mouth in the same position, begin breathing out through your mouth with a bit of force once your abdomen feels full. This will cause some vibration, which creates a humming sound.

Expert Tip: “Be sure you sit comfortably in an upright position while practicing humming. This keeps all the structures in the respiratory system relaxed and properly aligned,” Ferri remarks.

Exercise #4: Laughing

How it works: 

Laughing releases natural feel-good chemicals that boost mood and well-being while stimulating muscles in the heart and lungs.

When to use it: Laughing can easily be used in times of stress. In addition to the above benefits, it can also ease social tension and lighten the mood for everyone involved. You may also want to incorporate laughter-inducing activities into your daily routine for more practice.

Instructions:

Start by assuming a natural, comfortable smile.

Make laughing noises in a somewhat forced way, such as saying, “ha ha ha,” or “ho ho ho.”

Keep doing this, as several repetitions usually leads to a more natural giggle.

Once you start giggling, allow yourself to continue until it turns into a more full laugh.

Continue as long as this feels comfortable.

Expert tip: “Interestingly enough, you reap the benefits of laughing whether you do so in response to something funny or are simply engaging in the act to stimulate the vagus nerve. It might feel a little strange to force it, but it still works!” Ferri mentions.

Cold & Sensory Stimulation

Exercise #5: Cold Water Immersion

How it works: Cold water immersion narrows the blood vessels in the body, which reduces levels of inflammation due to sore muscles or injuries.

When to use it: Since you need a dedicated space for cold water immersion, this exercise is best done as part of your daily routine. Many people prefer to practice this in the morning, as it can help with alertness and focus.

Instructions:

Get a bowl that is wide enough to accommodate your face.

Put enough ice and cold water in the bowl so that it’s ¾ full.

Close your eyes, then dunk your face in the ice water. Make sure your eyes, forehead, and cheeks are in the water.

Keep your face there for 5-20 seconds, depending on your preference and tolerance.

Remove your face from the water. Repeat 4 more times for a total of 5 repetitions.

Expert Tip: “Pair this exercise with steady, deep breaths and breaks in between to regulate your temperature. If you aren’t sold on the idea of immersing your face, place an ice pack or cold wash cloth on your face or the back of your neck. If you want a more full-body experience, try a cold shower or bath,” reports Ferri.

Exercise #6: Gargling

How it works: Gargling, especially when done loudly, creates vibration in the throat. This stimulates the vagus nerve and also helps with oral hygiene.

When to use it: Gargling is a great addition to your morning or evening routine. Many people like to gargle before brushing their teeth.

Instructions:

Take a mouthful of cold water and hold it in your mouth.

Slightly tilt your head back and swish the water around so it touches the front, back, and sides of your mouth.

Now swish the water in an exaggerated manner until you hear a muffled vibration.

Continue this for 15-30 seconds.

When done, spit the water in the sink.

Expert Tip: “While it doesn’t stimulate the vagus nerve as much, gargling with warm water or a salt water solution is good for a sore throat,” says Ferri.

Exercise #7: Cold Exposure

How it works: Exposure to the cold boosts circulation, especially when done on a larger scale. This can be helpful for sore muscles, alertness, and mood.

When to use it: If you live in a cold climate, you can do this as part of your daily routine or in times of high stress. If the climate where you live doesn’t fall below 40℉, you may want to try one of the other cold-oriented vagus nerve exercises instead.

Instructions:

Wait for the outside temperature to fall below 40℉.

Put on clothing typically considered inappropriate for the weather, such as a short-sleeved or sleeveless shirt and shorts or even a bathing suit.

Go outside.

Remain outside for the length of a short shower, no more than 3-4 minutes.

Go back inside and allow yourself to warm up naturally.

Expert Tip: “This can be a difficult exercise for some people, so it’s best to gradually acclimate to cold exposure when outdoors. Start with 30 seconds at a time and work your way up to 3-4 minutes. It’s best not to exceed 3-4 minutes for your own comfort and health,” notes Ferri.

Movement, Emotion & Touch

Exercise #8: Yoga

How it works: With a healthy combination of full-body stretches and deep breathing, yoga is an excellent way to stimulate the vagus nerve using movement.

When to use it: Yoga can be an integral part of your morning routine, as it’s a great way to gently ease into the day. You can also practice yoga during times of stress to center your body and mind.

Instructions: There are various yoga styles and positions, but we will lead you through one of the most basic poses (asanas) called downward dog.

Stand with your feet flat on the ground. You may stand on a yoga mat if you’d like.

Bend at the waist and place your hands flat on the floor several feet in front of you. Keep your feet flat on the floor while doing this.

Make sure your back is flat and your stomach is tucked in while holding this pose for 20-30 seconds. Take slow, deep breaths as you do this.

Expert Tip: “You will become more flexible the more you practice downward dog. If you do this pose regularly, bring your hands slightly closer to your feet each time,” states Ferri.

Exercise #9: Interval Training

How it works: Interval training helps gradually improve your strength, endurance, and flexibility.

When to use it: This is best done as part of your daily routine. Since interval training is somewhat vigorous, it’s best done in the morning or during the day.

Instructions: 

Choose several exercises you like. Some examples include jogging in place, push-ups, crunches, squats, lunges, jumping jacks, and pelvic bridges.

Select one exercise and set a timer for 30 seconds.

Do as many repetitions of that exercise as you can until the timer goes off, keeping a relatively fast pace.

When the timer goes off, set it for 60 seconds and gently stretch during this time.

Choose a different exercise from your list and set the timer for another 30 seconds.

Go back to the second step and repeat this sequence until you complete a full workout of your desired length. You may want to start with 5 minutes and work your way up to 30 minutes or more.

Expert Tip: “Really any exercise that increases your heart rate and works the whole body will stimulate the vagus nerve. So try a few different exercises and stick with the ones you like the most!” Ferri mentions.

Exercise #10: Chewing Gum

How it works: Chewing gum activates the muscles of the face, which stimulates the nearby vagus nerve.

When to use it: This can easily be used during times of stress, as it’s discreet and requires minimal effort.

Instructions: 

Place one piece of gum in your mouth.

Chew until it is in the shape of a wad.

Continue as long as desired.

Expert Tip: “If you want to further stimulate the vagus nerve, chew two pieces of gum at one time. This is an added challenge for some people, but makes the facial muscles work even harder. You can also opt for crunchy foods such as celery, carrots, and granola.” says Ferri.

Exercise #11: Massage

How it works: Massaging near the ears directly stimulates the vagus nerve. This is a great way to improve blood flow and you can choose the amount of pressure you like.

When to use it: Self-massage can be done in times of stress, but also helps when added to your daily routine. Some people find it’s a nice way to unwind at the end of a long day.

Instructions: 

Using both hands, place your fingertips behind your ears.

Move them in a circular motion to gently rub.

Do this for 30-40 seconds.

Now try the same thing in front of your ears for 30-40 seconds.

Repeat as many times as feels comfortable.

Expert Tip: “Massage is a great way to relax and many people find it helps with flexibility as well as muscle tension,” notes Ferri.

How to Maximize the Benefits of Vagus Nerve Exercises

These exercises are a great way to stimulate the vagus nerve on their own, though we have a few other strategies that can amplify the impact of vagus nerve exercises.

Find a calm space

While many of the above exercises can be practiced during times of stress, try to find a calmer space if possible. This will allow you to fully engage in the exercises and shape the environment to help your mood.

Quiet your mind

We mentioned how important this is for meditation, but this advice applies to each of the exercises. Quieting your mind will help you intentionally carry out each step to gain the maximal benefit.

Take your time

Go through each exercise slowly, taking the time to really feel each movement, vibration, etc. Rushing through them will only place the body in a state of distress, which counteracts the effects of the exercises.

Remember, you are helping your body

If you need help slowing down each movement, keep in mind the purpose they are serving. By stimulating the vagus nerve, you are taking an active role in improving your physical, cognitive, and emotional health.

Think of exercises as wellness tools

By viewing these exercises (and therapeutic programs such as SoundSory) as tools in your wellness toolbox, you can begin to adopt a healthier mindset.

FAQs | Vagus Nerve Exercises

What is the fastest way to stimulate the vagus nerve?

Vagus nerve reset exercises, such as humming and laughing, offer almost immediate benefits in stimulating the vagus nerve.

Are there any effective tools that help stimulate the vagus nerve?

SoundSory is an evidence-backed tool with foundations in music therapy that helps optimize brain health. SoundSory stimulates the vagus nerve in a fun, therapeutic way and can be used by people of all ages.

How often should I do vagus nerve exercises?

Vagus nerve exercises can be done as often as you’d like. If you choose more physically demanding ones such as interval training, be sure to give your body proper rest time and drink plenty of water to stay hydrated. Others can be done as often or as little as you want. Many people practice their preferred vagus nerve exercise(s) 2-3 times each day.

Can vagus nerve exercises help with anxiety?

Yes. The vagus nerve helps with emotion and mood regulation, so these exercises can certainly help manage symptoms of anxiety.

What are the signs of low vagal tone?

Low vagal tone may cause digestive concerns such as irritable bowel syndrome (IBS) and acid reflux. Individuals with low vagal tone may experience a build-up of inflammation, which may increase your risk of autoimmune disorders and other health conditions. Low vagal tone can also lead to difficulty recovering from stressful situations.

Can I use vagus nerve exercises for trauma or PTSD?

Vagus nerve exercises can be beneficial for people with a history of trauma or post-traumatic stress disorder (PTSD). However, these conditions can be complex, so individuals should also reach out to a qualified mental health professional for comprehensive treatment and monitoring.

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