Ever have one of those days where your body feels tense, your thoughts won’t slow down, and you can’t quite explain why you’re overwhelmed? That’s your nervous system waving a red flag — and your vagus nerve might be the key to resetting it.
The vagus nerve is a major player in your body’s relaxation response, helping regulate stress, hormone balance, digestion, and even emotional health. When it’s activated in the right way, it can calm a racing heart, soothe spiraling thoughts, and ground you back into the present moment. I know its been a long day at work when my shoulder and jaw feel a little tighter, when that happens, its time for a little Vagus activation.
In this post, I’m sharing five discreet vagus nerve techniques that you can use anytime, anywhere — no yoga mat or essential oil required. These are subtle, effective tools you can keep in your mental back pocket for when life feels a little too loud.
Let’s dive in and explore how to support your nervous system through small, powerful shifts in breath, body, and focus.
1. Box Breathing (a.k.a. Square Breathing)
🫁 Inhale for 4, hold for 4, exhale for 4, hold for 4.
Why it works: This rhythmic breath pattern stimulates the parasympathetic nervous system and calms the vagus nerve—no one even notices you’re doing it.
2. Humming Quietly
🎶 Gently hum to yourself under your breath or in your head.
Why it works: The vibration of your vocal cords stimulates the vagus nerve. Bonus: humming also naturally slows your breathing and grounds your nervous system.
3. Slow Neck Rolls or Micro Stretches
🧘♀️ Roll your neck slowly side to side or gently tilt it forward/backward.
Why it works: The vagus nerve runs through the neck—gentle movement in this area helps release tension and signal safety to your body.
4. Inner Affirmations + Touch
🤲 Silently say, “I am safe” while placing a hand on your chest or belly (under a table or in your coat).
Why it works: Combining self-touch with a grounding phrase sends a signal of calm and presence through both the body and mind.
5. 5-4-3-2-1 Grounding (Mental Version)
👁️ Silently list: 5 things you see, 4 things you feel, 3 sounds, 2 smells, 1 taste (or memory of taste).
Why it works: This technique anchors you into your senses and gently shifts your brain out of anxiety mode—without needing to say or do anything outwardly.
Stay Balanced,
Brain Body Bestie 
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