Feb '25 (edited) • 🪷 Reiki
Strengthening your Vagus Nerve for relaxation and balance - Part 3
In my previous post (The Vagus Nerve: your 10th nerve for relaxation and balance - Part 2), I explained how the vagus nerve runs through your body and why this nerve is so important for relaxation and well-being. I also discussed the difference between the dorsal and ventral vagus.
I’ve decided to break this information into two parts.
✅ Now, I’m going to share practical tips you can apply to relax and keep your vagus nerve healthy.
✅ In the next post (part 4), I’ll discuss how you can apply these techniques within your Reiki sessions.
Here are some practical ways to stimulate your vagus nerve and lower stress, strengthen your immune system, and experience more relaxation.
🫁Deep belly breathing (diaphragmatic breathing) – Ventral vagus🫁
🧡 Good for: Reducing stress, activating the parasympathetic nervous system (your body’s natural relaxation response), lowering heart rate and blood pressure.
Breathing has a direct impact on your nervous system. By breathing deeply, you stimulate the vagus nerve and bring your body into a calm state.
How to do it:
✅Sit or lie down comfortably.
✅Place one hand on your chest and the other on your belly.
✅Breathe slowly through your nose, allowing your belly to rise while keeping your chest as still as possible.
✅Breathe out slowly, either through your mouth or nose. Breathing out through your nose can be even more calming.
✅Make your exhale longer than your inhale (e.g., inhale for 4 seconds, exhale for 6 seconds).
✅Repeat this 5-10 times and feel how your body relaxes.
💡 Tip: Try the 4-7-8 breathing technique; inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. This is a powerful way to reduce stress.
💦Cold therapy – Dorsal vagus💦
🧡 Good for: Improving stress resilience, faster recovery from stress, enhancing the immune system.
Exposure to cold activates the vagus nerve and helps your nervous system recover more quickly from stress.
How to apply it:
✅Face in cold water: Fill a bowl with cold water and dip your face in it for 30 seconds. You can also hold your face under a cold faucet. This has a similar effect as immersion in cold water because the cold comes into direct contact with your face and stimulates the nerves there, helping to activate the vagus nerve and reduce stress. It’s a simple and effective way to incorporate cold therapy into your daily routine.
✅Cold shower: Start your shower warm and end with 30-60 seconds of cold water.
✅Ice cube on your chest or neck: Hold an ice cube for a few seconds against your neck or just below your collarbone.
💡 Tip: Gradually build up! Start with lukewarm water and work your way to colder water to allow your body to adjust.
🎤Humming, singing, and OM chanting – Ventral vagus🎤
🧡 Good for: Improving heart rate variability, calming the nervous system, enhancing mood and focus.
Since the vagus nerve is connected to your throat and vocal cords, you can activate it by producing vibrations and sound.
What to do:
✅Hum: Hum a song or make a soft “mmm” sound while exhaling.
✅Sing: Singing out loud activates the vagus nerve and makes you feel happy.
✅OM chanting: Repeat the “OM” sound while exhaling and feel the vibrations in your chest and throat. This can help harmonize the energy in your body and calm your nervous system.
💡 Tip: Do this for 3-5 minutes per day to calm your nervous system.
👂Vagus massage (neck and ear Massage) – Ventral vagus👂
🧡 Good for: Relaxation, reducing stress hormones, improving sleep quality.
A gentle massage of certain areas can stimulate the vagus nerve.
How to do it:
✅Gently massage behind your ears and along your neck with your fingertips.
✅Make small, circular movements with light pressure.
✅Pay extra attention to the area behind your jawline and along the sides of your neck.
💡 Tip: Massage your earlobe and the area just above your earlobe, where the vagus nerve endings are located. This can help promote relaxation.
🪴Movement and yoga – Ventral vagus🪴
🧡 Good for: Reducing anxiety, improving flexibility, lowering inflammation in the body.
Light physical activity helps activate the vagus nerve and reduces stress.
Best options:
✅Gentle walks in nature (at least 15-20 minutes).
✅Yoga poses like child’s pose, downward dog, and twisting movements for your spine.
💡 Tip: Try the “Legs up the wall” pose (legs against the wall) for 5-10 minutes.
🍎Nutrition and gut health – Dorsal vagus🍎
🧡 Good for: Improving the gut-brain connection, strengthening the immune system, reducing stress and inflammation.
Your gut and the vagus nerve work closely together. A healthy gut flora supports a well-functioning vagus nerve.
What helps?
✅Fermented foods: Yogurt, kefir, kimchi, sauerkraut.
✅Fiber-rich foods: Vegetables, fruits, legumes.
✅Hydration: Drink plenty of water and herbal teas.
💡 Tip: Avoid too much sugar and processed foods, as they can throw your nervous system out of balance.
😄Social connection and laughter – Ventral vagus😄
🧡 Good for: Stimulating positive emotions, improving your social safety system, strengthening the parasympathetic nervous system.
The vagus nerve is connected to social interaction. Positive social experiences activate the ventral vagus and help your body relax.
How to apply it:
✅Laughter: Watch a funny video or laugh intentionally more often. Positive laughter has a powerful effect on your nervous system as it helps reduce stress and makes you feel more connected to others. Whether it’s hearty laughter or just a simple smile, both can stimulate the ventral vagus. A smile alone can be enough to promote a sense of well-being, even if you don’t laugh out loud.
✅Hugging: Physical contact, like a 20-second hug, activates the vagus nerve and reduces stress.
✅Eye contact and social conversations: These help your brain send signals of safety and relaxation.
💡 Tip: Spend intentional time with people who make you feel good.
Practice regularly
By regularly applying these techniques, you can strengthen your vagus nerve and improve your overall well-being. This not only helps with relaxation but also with better stress regulation, a healthier immune system, and a deeper sense of connection with yourself and others.
⏭️ In my next post⏭️
In my next post, I’ll discuss how to apply this knowledge in your Reiki sessions!
Which of these techniques are you already using? Or which ones will you try? Let me know in the comments! 😊
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More about the Vagus Nerve:
Post 3: This is Post 3
Post 4: Coming soon
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Strengthening your Vagus Nerve for relaxation and balance - Part 3
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