Harnessing the power of the Vagus Nerve: Simple exercises to reduce stress and anxiety

The vagus nerve is the longest cranial nerve, serving as a key communication pathway between the brain and the body's internal organs. Because of its long path through the human body, it has also been described as the “wanderer nerve”. As the main component of the parasympathetic nervous system (PNS), it is integral to the "rest and digest" response, counteracting the "fight or flight" response of the sympathetic nervous system. (1, 2)

Research suggests that stimulating the vagus nerve can increase vagal tone, a measure of PNS activity, which is associated with improved emotional regulation, stress resilience, and reduced symptoms of anxiety and depression. (2)

The following exercises can be used to activate the vagus nerve:

1. Diaphragmatic breathing

Slow, deep breathing, specifically diaphragmatic (belly) breathing, is an effective way to stimulate the vagus nerve. The longer exhale triggers the PNS, signaling the body to calm down. (3)

• How to do it: Inhale deeply through your nose, allowing your belly to expand. Exhale slowly through your mouth, making the exhale longer than the inhale. Aim for a rhythm such as inhaling for a count of 4 and exhaling for a count of 6 or 8.

2. Cold exposure

Brief exposure to cold can trigger the "diving reflex," a physiological response that activates the vagus nerve and slows the heart rate. This can improve vagal tone and heart rate variability (4).

• How to do it: Try finishing a shower with cold water, or splash cold water on your face.

3. Mindful movement and exercise

Mindful movement practices such as yoga and Tai Chi, which combine slow movement with deep breathing, help activate the vagus nerve. Endurance and interval training have also been shown to improve vagal tone (5).

• How to do it: Incorporate a gentle yoga routine into your daily schedule. Pay attention to the rhythm of your breath as you move.

References

1. Rosas-Ballina M, Olofsson PS, Ochani M, Valdés-Ferrer SI, Levine YA, Reardon C, et al. Acetylcholine-synthesizing T cells relay neural signals in a vagus nerve circuit. Science (2011) 334:98–101. doi:10.1126/science.1209985

2. Breit, S., et al. (2018). Vagus Nerve as Modulator of the Brain–Gut Axis in Psychiatric and Inflammatory Disorders. Frontiers in Psychiatry, 9, 44.

3. Gerritsen RJS, Band GPH. Breath of Life: The Respiratory Vagal Stimulation Model of Contemplative Activity. Front Hum Neurosci. 2018 Oct 9;12:397. doi: 10.3389/fnhum.2018.00397. PMID: 30356789; PMCID: PMC6189422.

4. Lopez Blanco C, Tyler WJ. The vagus nerve: a cornerstone for mental health and performance optimization in recreation and elite sports. Front Psychol. 2025 Jul 11;16:1639866. doi: 10.3389/fpsyg.2025.1639866. PMID: 40718569; PMCID: PMC12289630.

5. Wang YT, Huang G, Duke G, Yang Y. Tai Chi, Yoga, and Qigong as Mind-Body Exercises. Evid Based Complement Alternat Med. 2017;2017:8763915. doi: 10.1155/2017/8763915. Epub 2017 Jan 5. PMID: 28154608; PMCID: PMC5244011.