Reduce stress with the vagus nerve – easy exercises

Stress, the nervous system and the role of the vagus nerve.

Stress can arise in many areas of everyday life, for example in connection with school, social relationships, family, hobbies, or the use of social media. When we experience stress, the body's sympathetic nervous system is activated – also known as the “fight-or-flight” response. This can manifest as restlessness, tension, racing thoughts, and a feeling of constant alert. For the body to find calm again, it is important to activate the parasympathetic nervous system. The vagus nerve plays a central role here. The vagus nerve acts as the body's natural brake and helps to lower stress levels. When it is stimulated, the pulse falls, breathing becomes calmer, digestion improves, and the body has a better opportunity to recover.

Exercises that can support relaxation and stimulate the vagus nerve

1. Calm and deep breathing

   Find a comfortable place where you can sit or lie down undisturbed.

   Place one hand on your chest and the other on your stomach.

   Breathe in slowly through your nose, letting your belly rise.

   Breathe out calmly through your mouth, preferably for longer than your inhalation lasted.

   For example, you can count to four on the inhale and six to eight on the exhale.

   Other variations such as alternate nostril breathing or breathing with short pauses can also be used.

2. Humming, song and vibration

   Spend a few minutes daily humming or singing in a deep voice.

   Make repeated “mmm” sounds and feel the vibrations in your throat and chest.

   As a conclusion to a breathing exercise, you can repeat a humming sound five times.

3. Gargling and throat relaxation

   Gargle with water for 10-20 seconds once or more per day.

   Perform gentle neck and throat stretches.

   Be mindful of relaxing your jaw muscles.

4. Cold exposure

   Wash your face with cold water.

   Finish a bath with a short burst of cold water.

   Alternatively, you can submerge your hands in cold water for a brief moment.

5. Calming touch

   Gently massage the neck, shoulders, or face.

   A gentle massage of the ears can also have a relaxing effect.

6. Yoga and mindful movement

   Simple yoga poses like “child's pose” or “cat-cow” can help the body to relax.

   Combine the movements with slow, deep breathing.

   Alternatively, take a mindful walk, consciously registering the surrounding sounds, colours, and scents.

7. Focus on gratitude

   Write down three things you appreciate every day.

   Talk, if possible, with a friend or family member about the positive experiences.

8. Creative activities

   Keep a diary and write down thoughts or worries.

   Drawing, painting, or other creative activities can help to create calm and presence.

9. Body Scan

   Make yourself comfortable.

   Focus your attention on one body part at a time, from your feet up to your head.

   Consciously release tension along the way.

10. Progressive Muscle Relaxation

    Tense a muscle group for a few seconds and then release.

    Work systematically through the body, for example, hands, arms, shoulders, stomach, and legs.

11. Movement and physical activity

    Walking, running, swimming, or dancing can reduce stress and increase well-being.

    Please choose an activity that you find fun and motivating.

12. Mindfulness in everyday life

    Eat meals without screens and pay attention to taste, smell, and texture.

    Introduce short breaks during the day where you take three slow, conscious breaths.

How to tell if the exercises are working

Signs of increased parasympathetic activity

When the body moves from stress and alarm readiness to a more relaxed state, it can both be felt physically and measured with various tools.

Heart Rate Variability (HRV)

HRV describes the variation between heartbeats and is often used as an indicator of how actively the parasympathetic nervous system is.

• A higher HRV is generally associated with better recovery and greater resilience to stress.
• HRV can be measured with heart rate monitors, smartwatches or health apps.
• If HRV increases after relaxation exercises, it can be a sign of increased activity in the vagus nerve.

2. Pulse and breathing

When the body settles down

• The pulse often falls.
• The breathing becomes slower and deeper.
• Many experience a feeling of having more energy and less inner turmoil.

3. Digestion and muscle relaxation

The activation of the parasympathetic nervous system supports the body's digestion and recovery.

Signs can include, among other things:

• More relaxed muscles.
• Increased saliva production.
• Better digestion.
• A general feeling of physical calm.

4. Tone of the vagus nerve

The concept of vagal tone describes how effectively the vagus nerve is working.

A high vagal tone is often associated with:

• Better emotional regulation.
• Greater resilience to stress.
• Faster return to calm after stresses.

Vagal tone is often assessed indirectly through HRV measurements or by observing the body's response to exercises such as breathing, humming and cold exposure.

Practical ways to follow developments

You can get a sense of the effect by:

• Measure HRV before and after relaxation exercises.
• Register changes in pulse and breathing.
• Notice if you feel more relaxed and present.
• Observe improvements in sleep, digestion, or energy levels.