Polyvagal Basics: Fun Ways to Stimulate the Vagus Nerve & Calm Anxiety

What Is the Vagus Nerve and Why Does It Matter for Anxiety?

Have you ever felt your heart racing, your stomach in knots, or like you’re “stuck” in overdrive? That’s your nervous system talking. At the center of it all is the vagus nerve, a key part of your body’s relaxation response.

This somatic healing approach works by engaging the parasympathetic nervous system—your body’s “rest and digest” mode—to dial down stress and enhance the vagal tone that creates lasting calm.

The vagus nerve acts like a communication superhighway between your brain and body. When it’s activated, it helps you shift out of fight-or-flight mode and into a more grounded, connected state.

And the best part? You can train your vagus nerve to work better through simple, fun daily practices.

What the Parasympathetic Nervous System Does (and Why It Matters)

The parasympathetic nervous system (PSNS)—often called "rest and digest"—is the calming balance to your stress-driven sympathetic system. One of its primary pathways is the vagus nerve, which carries about 75% of parasympathetic fibers, sending soothing signals from your brainstem to your heart, lungs, and digestive organs.

Why It’s Important for Anxiety Relief

• Down-shifts stress response: After fight-or-flight is activated, the PSNS helps bring your body back to a state of calm by slowing your heart, easing digestion, and lowering blood pressure.

• Supports emotional resilience: A strong PSNS (with good “vagal tone”) is linked to faster recovery from stress, lower anxiety levels, better mood, and improved immune function.

• Regulates bodily systems: Digestion, inflammation, breathing, and inner calm—all rely on a healthy parasympathetic response.

How the Vagus Nerve Fits In

The vagus nerve is the PSNS’s central highway, allowing you to:

✔ Balance heart rhythms and blood pressure, promoting higher heart‑rate variability (HRV)—a key marker of stress resilience.

✔ Facilitate digestion and energy restoration, via signals to the gut and liver.

✔ Reduce inflammation through neural pathways that help regulate immune response.

When you stimulate your vagus nerve, you’re essentially giving your PSNS a gentle wake-up call to bring your system back into balance.

5 Fun & Simple Ways to Stimulate the Vagus Nerve

These tools are gentle, science-backed, and perfect if you’re new to nervous system healing.

1️⃣ Humming & Singing

The vagus nerve runs through your vocal cords. When you hum, sing, or even chant softly, you create vibrations that naturally activate it.

✔ Try humming your favorite song for 1-2 minutes. Feel the vibration in your throat and chest.

2️⃣ Splash Your Face with Cold Water

Cold exposure stimulates the “diving reflex,” which slows your heart rate and calms your nervous system.

✔ In the morning or during stressful moments, splash cool (not painfully cold) water on your face or hold a cold pack to your cheeks for 30 seconds.

3️⃣ Gentle Breathing Exercises

Long, slow exhales tell your vagus nerve it’s safe to relax.

✔ Try this: Inhale for 4 counts, exhale for 8 counts. Repeat for 2 minutes. Bonus points if you sigh audibly as you exhale!

4️⃣ Rocking or Swaying Motions

Gentle, rhythmic movement regulates the nervous system—think of how babies are calmed when rocked.

✔ Stand with feet hip-width apart and slowly sway side to side or front to back for 1-2 minutes.

5️⃣ Laughter & Connection

Social engagement is a powerful vagus nerve stimulator. Laughing, smiling, and making eye contact with someone safe helps your body feel secure.

✔ Call a loved one, watch a funny video, or even fake a smile—it still sends calming signals to your brain!

Why Polyvagal Theory Is a Game-Changer

Polyvagal theory shows us that anxiety isn’t “all in your head”—it’s often your nervous system stuck in survival mode. By gently engaging your vagus nerve, you can create more moments of safety and ease in your day. Over time, these small practices can retrain your system for calm and connection.

FAQs About Vagus Nerve Exercises

How often should I do vagus nerve exercises?

Daily practice—even for just 2-5 minutes—can make a big difference over time.

Can vagus nerve exercises help with trauma?

Yes, but they’re best combined with trauma-informed therapy for deeper healing. A therapist can guide you to safely work with your nervous system.

What if I don’t feel anything at first?

That’s normal. Nervous system work is like training a muscle—it gets easier and more effective with gentle repetition.

Start Small & Notice the Shifts

Healing your nervous system doesn’t have to be complicated. With small, consistent steps, you can support your body’s natural ability to feel calm, safe, and connected.

🌱 Ready to explore somatic tools for anxiety relief?Download my free guide: “5 Nervous System Resets You Can Do Anywhere” .

📖 Or learn more about TRE® and Somatic Experiencing® to gently regulate your nervous system and support your healing journey.