What is the Vagus Nerve & How Can You Support It?

Have you ever noticed feeling calm after singing, shedding a few tears, or splashing your face with cold water? This experience is not coincidence, it’s your vagus nerve in action. Sometimes referred to as your body’s “rest & digest” pathway, the vagus nerve plays a crucial role in regulating various functions within your body, and when disrupted, can be easily reset with a variety of techniques. In this post we will explore what the vagus nerve is, along with some quick and easy tips to reactivate it. 

What is the Vagus Nerve?:

The vagus nerve is the longest cranial nerve in the body. It runs from your brainstem, through your face, neck, and chest, all the way to your abdomen. It plays a key role in your parasympathetic nervous system, supporting functions such as: 

• Slowing your heart rate.

• Stimulating digestion.

• Calming the nervous system.

• Managing inflammation.

When the vagus nerve is functioning, we tend to feel more relaxed, connected, and emotionally regulated. When it’s not, you might feel anxious or like you're stuck in “fight-or-flight mode.” 

What Does “Resetting” the Vagus Nerve Mean?:

“Resetting” your vagus nerve isn’t like flipping a switch, it’s about gently activating it to shift your nervous system from a stressful state to a more relaxed one. Below are a few tricks that can help stimulate this process and allow you to feel more at peace. 

1. Cold Water Face Plunge.

This is one of the most immediate and effective ways to reactivate the vagus nerve. Starting by filling a bowl with cold water and ice. Submerge your face for 10-15 seconds or gently splash the water on it if you're easing into it. Take deep, slow breaths and notice your heart rate beginning to calm. The cold water triggers your body’s diving reflex, lowering your heart rate and activating the parasympathetic nervous system. 

2. Humming or Singing.

Since your vagus nerve runs close to your vocal cords, any form of vibration can help stimulate it naturally. Humming or singing your favourite song, whether that’s in the car, shower, or wherever you feel comfortable can help signal safety to your nervous system and shift you into a state of relaxation. 

3. Muscle Release & Grounding. 

Body tension can prevent the vagus nerve from doing its job. Releasing your muscles, especially in your neck, jaw, shoulders, and diaphragm, can help support activation. Progressive muscle relaxation (tensing and releasing one body part at a time), yoga, and slow and controlled breath-work are all great ways to help regulate vagal tone. 

Other Ways to Support Your Vagus Nerve:

• Laughter - Stimulates vagal tone and boosts mood. 

• Gargling - Activates the throat muscles and nerve endings. 

• Social Connection & Eye Contact - Feeling safe and connected is a powerful reset tool. 

At Holistic Annex, we believe healing involves the whole self, including both your body and mind. Learning how to tune into your vagus nerve offers a powerful way to deepen your self-awareness and restore balance within yourself. The more we understand and care for our nervous system, the better equipped we become for managing life’s challenges with ease.