Written By: Ashley Laderer. Clinically Reviewed By: Dr. Don Gasparini. Dive into the world of the parasympathetic nervous system and learn about vagus nerve exercises that can help you find your calm. Learn more about our Clinical Review Process. The mind and body are inextricably linked, which is why mental health conditions can manifest physically.
On the flip side, the mind-body connection can also be utilized to improve well-being. Below, we delve into some easy vagus nerve exercises you can do to improve vagal tone, activate the parasympathetic nervous system, and, ultimately, help you feel more relaxed.
There are many free, easy ways to stimulate the vagus nerve. Below are five therapist-approved vagus nerve exercises you can do almost anywhere. If you find yourself overwhelmed with anxiety, consider reaching out for help. Your breath is a super powerful tool if you know how to use it. Harnessing your breath and doing a breathing exercise is one of the easiest ways to stimulate the vagus nerve, slow down your racing heart, and lower blood pressure.
This can calm the parasympathetic nervous system and help move you out of flight, flight, or freeze into rest and digest. The best kind of breathing for vagus nerve stimulation is diaphragmatic breathing, where you breathe deep into your belly rather than taking shallow chest breaths.
One key thing to remember here is that you should aim to keep your exhales longer than your inhales. This helps activate the vagus nerve and signals the parasympathetic nervous system to enter into rest and digest territory. It can take some practice to do this but try to exhale for double the length of your inhalation. For example, inhale through your nose for the count of two and exhale through your mouth for the count of four.
