How to Gently Reset Your Nervous System: 20 Vagus Nerve Tools for Anxiety

When anxiety, stress, or overwhelm show up, it can feel like your body is stuck in high alert. You might notice shallow breathing, racing thoughts, a tight chest, or that familiar “on edge” feeling that just won’t let up.

This is where your vagus nerve comes in. Think of it as your body’s natural “calm switch.” Stimulating your vagus nerve helps shift your nervous system out of fight-or-flight mode and into a state of calm, connection, and safety.

The best part? There are easy, evidence-based ways to support this system—and most of them take just a few minutes.

What Is the Vagus Nerve?

The vagus nerve is the longest cranial nerve in your body. It runs from your brain down to your gut, heart, lungs, and other internal organs. It’s a major part of the parasympathetic nervous system, which is responsible for rest, digestion, and healing.

When your vagus nerve is activated, your body gets the message: “You’re safe. You can relax now.”

1. Deep Belly Breathing

Try breathing in for 4, holding for 2, and exhaling for 6. Long, slow exhales are key.

2. Humming or Singing

Vibration from your vocal cords stimulates the vagus nerve. Hum your favorite tune or sing out loud—even softly.

3. Cold Exposure

Splash cold water on your face or end your shower with 30 seconds of cold. It signals the nervous system to reset.

4. Gargling

A strange but effective one: gargling with water for 30 seconds stimulates the muscles connected to the vagus nerve.

5. Meditation

Mindfulness, especially loving-kindness meditation, has been shown to enhance vagal tone and promote calm.

6. Alternate Nostril Breathing

Alternate nostril breathing (called Nadi Shodhana in yoga and Ayurveda) is a calming breathwork practice where you inhale and exhale through one nostril at a time, using your fingers to gently close off the opposite nostril. It’s a simple but powerful way to balance the nervous system, reduce anxiety, and stimulate the vagus nerve.

7. Laughter

Laughter is medicine for the nervous system. It boosts mood and increases vagal activity.

8. Foot or Neck Massage

Massaging the feet, neck, or the area around your carotid artery (gently!) can activate the vagus nerve.

9. Positive Social Connection

Hugging, holding hands, or even sharing eye contact with a loved one can regulate your nervous system through safety cues.

10. Chanting or Saying “Om”

Like humming, the vibration from chanting stimulates the vagus nerve and promotes a sense of grounding.

11. Petting an Animal

Spending time with a pet can lower stress and increase feelings of connection and safety.

12. Listening to Calming Music

Soft, slow-tempo music—especially classical or nature sounds—can soothe the nervous system.

13. Mindful Eating

Eating slowly, chewing thoroughly, and savoring your food stimulates vagal input to the digestive system.

14. Progressive Muscle Relaxation

Tensing and then slowly releasing different muscle groups helps reset both the body and mind.

15. Visualization

Imagining a calming scene (a beach, forest, or favorite safe space) can activate the parasympathetic nervous system.

16. Grounding Techniques

Using the 5-4-3-2-1 technique (noticing 5 things you see, 4 you can touch, etc.) helps anchor your awareness and soothe the vagus nerve.

17. Probiotics & Gut Health

A healthy gut supports vagus nerve function. Yogurt, kefir, or probiotic supplements can be helpful.

18. Slow, Gentle Stretching

A few minutes of mindful stretching releases tension and reconnects you with your body’s natural rhythm.

19. Inversion Poses

Lying with your legs up the wall (Viparita Karani) can help slow the heart rate and activate relaxation.

20. Massage Your Earlobes

Rubbing or Gently massaging your earlobes, as well as other parts of the outer ear, can help stimulate the vagus nerve and potentially promote relaxation and well-being, as this is a key area for vagal nerve stimulation.

Final Thoughts

When your nervous system is stuck in overdrive, you don’t need to push harder—you need to signal safety. The vagus nerve is like a built-in pathway to peace, and these small daily practices help it do its job.

You don’t need to do all 20—just start with one or two that feel accessible. Over time, these practices can truly help you feel more grounded, regulated, and in control of your emotional world.