Vagus Nerve Headache: How Stimulating the Vagus Nerve May Help Relieve Migraine Pain
Brittany Ferri, PhD, OTR/L Occupational Therapist, Writer
November 18, 2025
The World Health Organization (WHO) states that nearly 3.1 billion people were affected by migraines and headache disorders in 2021. What’s worse is that these health concerns don’t always respond to medication, leaving many continually searching for relief. Up to 50% of individuals with migraines and chronic headaches look for natural healing methods but have not found many options. However, recent medical advances may have uncovered an innovative new solution. Researchers are exploring the use of vagus nerve stimulation (VNS) as a safe, effective way to relieve the pain and tension associated with migraines.
In much the same way, SoundSory utilizes a natural, sensory-based approach that supports healthy vagus nerve activity and overall relaxation. In this article, we will explain the benefits associated with each of these treatments, discuss the role of the vagus nerve in headaches, and outline the mechanisms behind stimulation that provide migraine relief.
What Is the Vagus Nerve, and How Is It Linked to Headaches?
The vagus nerve is a cranial nerve, which is an integral part of the body’s autonomic nervous system. As a whole, the autonomic nervous system takes in information from a person’s environment and generates a range of bodily responses. These responses include many functions we don’t often think about, such as our ability to taste, reflexes such as coughing or sneezing, and the production of various bodily fluids.
However, other vagus nerve functions—such as regulating vital signs, balancing mood, allowing us to tolerate stress, and bolstering the immune system—are more essential to our quality of life. The vagus nerve is closely in sync with each of the body’s organs, which allows the nervous system’s operations to have such far-reaching effects.
In an ideal world, all of these responses would work well to keep us safe, calm, and healthy. However, suppose the vagus nerve is overactive or generally imbalanced. In that case, it may lead to chronic feelings of anxiety or depression, irregular vital signs (blood pressure changes, a fast heartbeat, etc.), increased pain levels, and inflammation. These adverse effects may also occur if the vagus nerve is weakened, a condition known as low vagal tone.
Since inflammation and pain are two drivers known to trigger episodes for someone with chronic headaches and migraines, it’s essential to address vagus nerve function when trying to find practical solutions. Solutions that stimulate and strengthen the vagus nerve are known to interrupt pain signals that not only cause headaches but are also in charge of how frequently they arise and how painful they are.
Vagus Nerve Stimulation (VNS) for Migraine Relief
There is a great deal of research supporting the benefits of vagus nerve stimulation to manage migraines. In fact, vagus nerve stimulation devices are approved by the Food & Drug Administration (FDA) for the treatment of chronic migraines and cluster headaches.
There are two types of vagus nerve stimulation devices—invasive and noninvasive. Invasive devices are implanted in the brain, which is recommended for people with seizures and certain types of depression (namely, treatment-resistant depression). This type of device is not advised for migraine relief, as people with seizures and depression require much more regular stimulation to manage their conditions effectively.
Non-invasive devices, on the other hand, are wearable and handheld. This means they are fully controlled by the user. In this article, we will discuss non-invasive VNS types, including neck collars, wearable bands, and earbuds and ear clips. These all operate similarly despite stimulating the vagus nerve in different locations.
Both vagus nerve stimulation devices operate in the same way: by sending pain-free electrical impulses to the vagus nerve. These impulses stimulate (or activate) the vagus nerve, which not only strengthens the nerve but also brings a state of balance to the functions it controls. In turn, people tend to see an improvement in the range of health concerns that can stem from vagus nerve dysfunction.
Research supports the efficacy of non-invasive VNS devices for reducing the pain and frequency associated with migraines. One study found that non-invasive vagus nerve stimulation resulted in more than a 50% improvement in the number of moderate or severe headache days recorded per month. Another large-scale study found that VNS was more effective at reducing pain at the 30- and 60-minute marks compared to sham VNS (which is an inactive version of a vagus nerve stimulation device). However, the benefits were found to lessen 2 hours after receiving VNS. Participants in both studies tolerated the treatment well and experienced no adverse side effects.
While vagus nerve stimulation is largely considered safe and is associated with promising benefits, results can vary. As with any medical treatment, vagus nerve stimulation may be more suitable for some individuals than for others. For this reason, individuals with chronic headaches and migraines who are interested in vagus nerve stimulation should discuss the idea with their healthcare provider before making any decisions.
Non-Invasive Ways to Support the Vagus Nerve Naturally
In addition to vagus nerve stimulation devices, there are a host of even more natural methods that stimulate the vagus nerve for the sake of migraine relief. These approaches are all gentle, discreet, and can be done from the comfort of your own home, making them ideal for many people.
- SoundSory
SoundSory is a music-based home program that naturally stimulates the vagus nerve through engaging exercises and activities.
- How to do it: This multi-sensory exercise program leads you through structured music listening paired with exercises. You will participate in this program for 20 days, take a 2 to 4-week break, and then resume the program for another 20 days.
- Why it helps: SoundSory stimulates the vagus nerve while engaging the body in a range of fun activities. This offers a sense of lasting balance to the vagus nerve over time. SoundSory engages many of the body’s sensory systems at once, which is highly beneficial.
- How long/how often: This can be done 30 minutes per day.
- Diaphragmatic breathing
Diaphragmatic breathing, also called belly breathing, is one of the simplest ways to activate your body’s relaxation response.
- How to do it: Lie flat on your back on the floor or your bed. Place one hand flat on your stomach and place the other hand flat on your chest. Take one deep, slow breath in through your nose and focus on your stomach rising as you do this. When you have taken the full breath, place your lips gently together and blow all of the air out of your lungs. Again, pay attention to your stomach falling as you do this.
- Why it helps: This type of breathing utilizes a muscle called the diaphragm, which is located at the top of the ribcage. This more intentional approach to breathing is a function of the vagus nerve. Diaphragmatic breathing gets stale air out of your airways and replaces it with fresh air for better lung health.
- How long/how often: Do this 10 times, and you can repeat it as often as you’d like.
- Humming
Humming can be done to the beat of music or simply to your own tune.
- How to do it: Gently press your lips together with your tongue resting on the roof of your mouth and your throat relaxed. Slowly breathe in through your nose as your abdomen fills with air. With your lips still pressed together, breathe out through your mouth somewhat forcefully to create a vibration or humming sound.
- Why it helps: The vibration that humming creates stimulates the muscles and bones in the face, along with the throat. This simultaneously stimulates the vagus nerve, since these structures are all connected. Humming vibrations echo through the airways, which has an added benefit for the body’s vocal structures.
- How long/how often: Start with 5 or 10-second hums, then work your way up to hums that last for 60 seconds or more.
- Cold water immersion
Cold water immersion is a simple way to take advantage of temperature to control the vagus nerve.
How to do it: Get a large bowl filled almost to the top with ice and cold water. Close your eyes before placing your face in the bowl until it is fully immersed. Keep your face there for at least 5 seconds (you can do this for a little longer if you are comfortable and can tolerate it). Remove your face and repeat a few more times based on your comfort.
Why it helps: When the body senses extreme cold, its blood vessels become smaller. This prevents blood and other fluids from accumulating in that area. Since this accumulation is what causes inflammation, relieving that inflammation sends a signal to the vagus nerve. Cold water exposure of any kind encourages the body to “reset” and focus on balancing vital signs, so difficult symptoms such as pain tend to subside as a result.
How long/how often: This can be done 3-5 times per week or more, depending on your comfort levels with cold temperatures.
- Laughing
Laughing is something many people already do, but it can be greatly useful for the vagus nerve.
How to do it: Start by smiling and then somewhat forcefully laughing with traditional sounds like “hohoho” and “hahaha.” Do this several times until you transition into a more natural laugh like you would usually produce.
Why it helps: The act of laughing releases many brain chemicals that are responsible for regulating our mood. This kickstarts the vagus nerve and its ability to further balance our emotions.
How long/how often: Do this 10 times, and you can repeat it as often as you’d like.
- Meditation
Meditation is one of the most well-known ways to calm the body and mind by triggering the vagus nerve.
How to do it: Sit somewhere comfortable and rest your hands face down on your legs. Close your eyes as you focus on the here and now, including the sensations right before you such as what you are sitting on and how your clothes are resting on your body, what you can currently taste, what you smell around you, and what sounds you can hear. Once you have spent some time considering each of the body’s senses, open your eyes and slowly stand up.
Why it helps: Meditation lowers our heart rate, which is one of the vital signs the vagus nerve controls. Therefore, meditation assists the vagus nerve in easing stress levels. Meditation is an excellent skill that benefits the mind as much as it does the body’s blood pressure, heart rate, and ability to rest and renew.
How long/how often: Start by meditating for 30 to 60 seconds at a time, then work your way up to 10 minutes or more by slowly adding time to your sessions.
- Chewing gum
Chewing gum is discreet and preferred by many people, both for dental health and relieving headache symptoms.
How to do it: Place one or two pieces of gum in your mouth and chew until they combine to form one cohesive piece.
Why it helps: Chewing gum (or any crunchy or chewy foods, for that matter) strengthens the facial muscles. These are another part of the body the vagus nerve controls, so stimulating these muscles in turn stimulates the vagus nerve.
How long/how often: This can be done several times per day for 10 or more minutes at a time.
- Gargling
Gargling can be tricky to master, but it comes in handy as a way to balance the vagus nerve.
How to do it: Hold a mouthful of water in your mouth. The water should be as cold as you can tolerate. Tilt your head back a little as you use your tongue to move the water all around your mouth. Swish in a much more forceful way until the water vibrates at the base of your throat. Continue for a bit before spitting the water in the sink.
Why it helps: As with some of the other exercises on this list, gargling creates a vibrating motion. This stimulates the vagus nerve and can create a calming effect within the nervous system as well as the vocal structures.
How long/how often: Do this 3-5 times per week.
- Massage
Massage is known for its relaxing effects, but it also stimulates the vagus nerve when it targets the ears and other parts of the head.
How to do it: Use both hands to massage the area directly behind your ears. You can move your fingers in a circle in one direction and then switch to the other direction. Do this for up to 1 minute before switching to massage the same way in front of your ears.
Why it helps: The vagus nerve runs right through the areas that you are massaging, so this “wakes it up” and provides a gentle stimulation.
How long/how often: Do each motion 5-10 times, and you can repeat as often as you’d like throughout the day.
- Interval Training
Interval training is a high-intensity workout that relieves headaches due to its effect on the nervous system.
How to do it: Experiment with a few physical exercises, including jumping jacks, squats, lunges, push-ups, and crunches. Select one exercise and do it at a fast pace for 30 seconds without stopping. When you are done, gently stretch your muscles for 60 seconds. Then, choose a different exercise to complete at a fast pace for 30 seconds without stopping. Continue this sequence for 5 to 10 minutes, slowly building your tolerance as you continue practicing.
Why it helps: Interval training builds the endurance, flexibility, and strength of your muscles, which keeps the vagus nerve active.
How long/how often: Do 20 to 30 minute sessions of interval training 3-4 times per week. Allow yourself enough rest in between sessions so your muscles can recover.
Each of these natural approaches can stimulate the vagus nerve and serve as an excellent addition to headache management.
When to Talk to a Doctor
Some people may experience chronic headache and migraine symptoms that warrant consulting with a doctor. For example, anyone who has headaches that are becoming more frequent or more intense, with severe pain and muscle tension, should speak with their doctor. Additionally, individuals experiencing headaches accompanied by symptoms such as vision changes (including blurred or blocked vision), dizziness, nausea, and vomiting should consult their healthcare provider. These may be signs of a deeper problem, indicating that your doctor should conduct a thorough examination before recommending other treatments.
However, this is not to say that you should limit yourself to only one treatment method, such as traditional medical care or natural approaches. People most often see the best results when they combine professional care (e.g., receiving treatment from their doctor) with lifestyle changes and natural methods such as vagus nerve stimulation and SoundSory. Keep in mind that each treatment has its own benefits, and most of the time, these are maximized when paired together.
Conclusion
As you can see, the vagus nerve plays a pivotal role in regulating symptoms of headaches and migraines. This is why vagus nerve stimulation serves as a real asset to many people hoping to manage these health concerns. If you are interested in exploring vagus nerve stimulation, SoundSory, or any other natural ways to activate the vagus nerve, reach out to your healthcare professional for more information. The positive outcomes associated with these approaches are far-reaching, so many people stand to benefit in some way.
Frequently Asked Questions
Does vagus nerve stimulation cause headaches?
There is no evidence to support the idea that vagus nerve stimulation causes headaches, though it can relieve headache symptoms.
What are some vagus nerve stimulation side effects?
Some people experience voice changes (such as hoarseness), slight difficulty breathing, and pain in the neck and chest.
Can too much stimulation cause migraines?
Yes, too much stimulation from the environment (such as bright lights and loud noises) can lead to or worsen a migraine. However, these are not considered the root cause of migraines.
What is the most common trigger for migraines?
Many people cite stress as one of the worst migraine triggers.
Are migraines a neurological condition?
Yes, migraines are considered a neurological condition as they involve the brain, which is part of the nervous system.
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Brittany Ferri, PhD, OTR/L
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