10 Vagus Nerve Exercises to Rewire Your Brain from Anxiety

Find out how vagus nerve exercises help free your brain from stress and anxiety. Find out how these exercises can help you relax and feel better.

These days, it seems like anxiety is all the rage. But the vagus nerve is important for managing anxiety. The nerve sends signals to the rest of the body in response to stress.

Doing specific exercises that target the vagus nerve can help your brain get better at dealing with anxiety and help you feel more relaxed.

This guide will look at 10 different vagus nerve exercises that can help you feel better about your anxiety.

What is Vagus Nerve?

Vagus nerve, also known as the wandering nerve, is an important part of the body’s nervous system.

It comprises different fibres that connect your brain to different body parts, like your heart, lungs, and digestive system.

It’s mainly used to control things like your heart rate, how much you breathe, and how much you eat. It’s also really important for how your body reacts to stress.

The Vagus Nerve-Anxiety Connection

The vagus nerve plays a big role in anxiety and stress. Studies show that if your vagus functions properly, you’re less likely to have anxiety disorders.

It helps your body manage its stress response and helps you relax. But if your vagus isn’t working properly, you can feel more anxious and more vulnerable to stress.

Vagus Nerve Exercises to Rewire Your Brain from Anxiety

10 Vagus Nerve Exercises to Rewire Your Brain from Anxiety

The vagus is the part of the body’s nervous system that helps us relax and manage stress. It’s also known as the wandering nerve.

If you want to get better at managing anxiety, here are some awesome exercises to help you stimulate and strengthen your vagus nerve.

Deep Breathing Techniques

If you’re feeling anxious, take a slow, deep breath through your nose and let it out through your mouth.

It helps to activate your vagus nerve, which helps to relax your body and reduce your heart rate. Deep breathing exercises like this can help you feel more relaxed and calmer.

Meditation and Mindfulness

  • Meditation and mindfulness can help relax the vagus nerve.
  • Meditating, you focus on the present and let go of any thoughts or worries.
  • Make sure to practice mindfulness while you eat, go for a walk, or do anything else.

Humming and Chanting

Vagal tone increases when you’re humming or chanting, which can also help boost your mood.

When you’re humming, the vibrations from your mouth cause a relaxation response in your vagus nerve. So why not try humming or chanting when you’re meditating or relaxing?

Cold Exposure

  • When exposed to cold air or water, the vagus nerve is stimulated.
  • Cold showers, ice baths, and even cold water on the face can all be calming agents for the vagus nerve.

Laughter Yoga

Laughter is one of the most natural ways to relax your vagus nerve.

Whether doing laughter yoga or just laughing at a funny movie, laughing can have a ripple effect on your anxiety and stress levels.

Positive Social Interactions

Talking to your friends and family and having meaningful conversations can help your vagal tone.

Social interaction releases oxytocin, which helps to create a sense of connection and relaxation. So, make sure to spend some quality time with your loved ones!

Yoga and Stretching

  • Deep breathing, yoga poses, and stretches can help relax the vagus nerve.
  • Child’s, cobra, and bridge pose greatly improve vagal tone.


The vagus nerve is stimulated when you breathe in pleasant scents. For example, if you’re feeling anxious, you may want to use a diffuser with essential oils or an aromatherapy one. For example, you might want to use a lavender diffuser or an aromatherapy diffuser.

Progressive Muscle Relaxation

  • The relaxation of different muscle groups activates the vagus nerve.
  • Begin by tensing and releasing each muscle group from head to toe.

Heartfelt Gratitude Practice

  • Gratitude can have a positive effect on your vagal tone as well as on your overall emotional health.
  • Take some time each day to think about what you are grateful for.

Incorporating Vagus Nerve Exercises into Your Routine

  • Adding vagus nerve exercises to your daily routine can greatly affect your overall health.
  • Regularly doing these exercises can reprogram your brain to manage stress and anxiety better.
  • Keep in mind that the key is consistent practice and patience.

Frequently Asked Questions

Can anyone benefit from vagus nerve exercises?

Absolutely! Vagus nerve exercises benefit individuals of all ages looking to manage anxiety and enhance relaxation.

How often should I practice these exercises?

Consistency is key. Aim for daily practice, even just for a few minutes. Over time, you’ll likely notice cumulative positive effects.

Can vagus nerve exercises replace medical treatment for anxiety?

Vagus nerve exercises can complement medical treatment, but it’s important to consult a healthcare professional before making any changes to your treatment plan.

Are there any risks associated with these exercises?

In general, vagus nerve exercises are safe. However, individuals with certain medical conditions, such as heart problems, should consult their doctor before attempting exercises that affect heart rate.

Can I combine multiple exercises for better results?

Absolutely! Combining different exercises can enhance the overall effectiveness of your anxiety-reducing routine.

How long does it take to experience noticeable results?

Results can vary, but many individuals report feeling calmer and reduced anxiety within a few weeks of consistent practice.

Takeaway Message

Vagus nerve exercises are a great way to help you eliminate your anxiety. It’s a whole-body approach that helps you take charge of your emotional health.

When you do these exercises in your day-to-day life, you’ll be able to activate your vagus nerve and help you relax, which will help you live a happier, more balanced life.