In a world that moves fast and demands a lot, finding calm can feel like a challenge. But hidden within our own bodies is a powerful ally in stress relief — the vagus nerve.

This nerve runs from your brainstem down to your gut and plays a big role in how your body shifts into “rest and digest” mode. When it’s activated, it helps lower stress, steady your heart rate, and bring a sense of balance back to your system.

Here are 10 easy, natural ways to gently support your nervous system and invite in more calm:

1. Breathe Deeply

Slow, steady belly breaths (also know as diaphragmatic breathing) can help calm your body and mind. Breathing deeply signals that you're safe, helping your nervous system relax.

2. Try a Burst of Cold

Splashing cold water on your face or stepping into a cool shower can quickly reset your system and create a grounding effect.

3. Sing, Hum or Chant

Using your voice - whether singing in the car or softly humming to yourself gently stimulates the vagus nerve and can shift your mood.

4. Gargle with Water

This simple habit engages the throat muscles connected to the vagus nerve. It’s a small, easy addition to your daily routine.

5. Practice Mindfulness

Whether it's a few minutes of meditation, watching your breath or simply tuning into the present moment, mindfulness helps calm the nervous system.

6. Move with Intention

Gentle movement like yoga, stretching or walking supports your body and encourages a sense of ease, especially when paired with mindful breathing.

7. Touch and Massage

A light massage to the neck or chest area can help your body soften and slow down. Even placing a hand on your heart can be soothing.

8. Laugh (Yes, Really!)

Laughter boosts mood, eases tension, and naturally supports your nervous system. Funny videos, a friend’s voice or even laughing at yourself all count.

9. Get Moving

Regular movement like walking, dancing or swimming helps your body regulate itself and encourages a sense of balance over time.

9. Exercise

Moderate exercise, such as walking or swimming, can help promote vagus nerve activation. Physical activity increases heart rate variability, which is a key marker of vagal tone. Exercise also helps release endorphins, further promoting a sense of well-being and stress relief.

10. Sip Something Soothing

Herbal teas like chamomile, lavender or lemon balm can help you wind down. Make it a quiet moment - just you, your cup, and some peace.

Why Vagus Nerve Stimulation Matters

The vagus nerve is a critical part of the parasympathetic nervous system, which is responsible for “rest and digest” functions. In our fast-paced world, the sympathetic nervous system (responsible for the “fight or flight” response) is often overactive, leading to stress and anxiety. By engaging the vagus nerve, we can help shift the balance back toward a more relaxed state, improving emotional resilience, digestive health and overall well-being.

Incorporating simple vagus nerve-stimulating practices like these ones into your daily routine can significantly improve how you manage stress, anxiety and even physical health conditions. The more you activate the vagus nerve, the more resilient your body becomes to stress, helping you to live a healthier, more balanced life.