Feeling anxious? These 10 vagus nerve "resets" may help
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, MBA
When you're feeling overwhelmed, it can help to bring attention to your nervous system. Learn about the vagus nerve and 10 ways to "reset" it and potentially ease anxiety.
Anxiety is great at changing the course of your day, without even giving you a heads up. One minute, you’re having a run-of-the-mill performance review with your boss, and the next minute, you can’t get any work done because you’re ruminating over all the constructive criticism. Maybe your inner critic starts handing you nonsense like: Will you lose your job? Are you any good at your work? Does your boss even like you?
Moments like this can leave you on high alert, looking for ways to calm your nervous system, and we get it. Feeling anxious, especially when you have a lot to do, can be really frustrating. Having tools at your disposal can help, but which option should you choose?
While there are many ways you can help calm anxiety, some options will occasionally become trending topics, like the “vagus nerve rest”. It’s not a cure-all, but these types of non-invasive practices might help some people reduce anxiety and feel calmer and more relaxed. So, what exactly is a vagus nerve reset? How do you do one? And does it actually work? Here’s what you need to know.
What is the vagus nerve?
The vagus nerve is one of your body’s quiet heroes that plays a big role in your physical and emotional wellbeing. It’s basically your nervous system’s reset button.
It’s the longest cranial nerve in your body: The name “vagus” comes from the Latin word for “wandering,” which is appropriate given the nerve starts at your brainstem and weaves through your face, neck, chest, and all the way down to your gut.
It’s a key part of your parasympathetic nervous system: That’s the “rest and digest” side of your autonomic nervous system. It’s responsible for slowing your heart rate, promoting digestion, and helping you recover after stress.
When it’s working well, your body can move in and out of stress more easily: You may feel more emotionally balanced and able to bounce back from overwhelm. This is called “high vagal tone.”
When vagal tone is low, your system can get stuck in a reactive mode: This can make it harder for you to calm down, even after a stressful moment has passed.
Can you “reset” your vagus nerve?
To be clear, the phrase “vagus nerve reset” isn’t a medical term. There’s no single exercise that flips your nervous system from chaos to calm. It’s more of a catch-all phrase people use to describe practices that help them feel more grounded and less overwhelmed.
In clinical settings, stimulating the vagus nerve usually involves a surgically implanted device that sends electrical impulses to the nerve at regular intervals. It’s typically used as a treatment for epilepsy and treatment-resistant depression. This stimulation is also closely monitored by healthcare providers.
If someone says they’re “resetting” their vagus nerve at home, what they mean is that they’re engaging in activities designed to help the health and responsiveness of the vagal nerve. They’re creating the conditions where their nervous system feels safe enough to shift gears out of fight-or-flight and into rest-and-digest.
Common ways people do this are by practicing deep breathing, doing gentle movement like yoga, or even just making a concerted effort to laugh with friends.
Read more: 7 deep breathing exercises to help you calm anxiety
Why do vagus nerve exercises help with anxiety?
Anxiety can hijack your whole body, but your vagus nerve can help to slow your heart rate, relax your muscles, and deepen your breath. It tells your body that you’re safe, and it activates your parasympathetic functions. This means you may be able to influence how your body responds to anxiety.
Vagus nerve exercises offer a non-medical way to shift gears internally. For example, non-medical techniques like breathwork, cold exposure, and meditation have been shown to improve stress resilience via vagal stimulation. Also, people with higher vagal tone tend to have better emotional regulation, more resilience, and stronger social bonds.
How to try a vagus nerve “reset”: 10 techniques to help ease anxiety
When your mind is racing, vagus nerve resets can be a gentle way to bring you back to center. Here are 10 practical tips to feel more grounded when you feel anxious.
1. Breathe slowly and extend your exhale
One of the most direct ways to activate your vagus nerve is through slow, deep breathing. It works especially well when you make your exhale longer than your inhale.
The next time you’re anxious, inhale through your nose for a count of four, and exhale through your mouth for a count of six. Then repeat this cycle for a few minutes.
Here are 10 other types of breathing exercises that can help calm your anxiety.
2. Hum, chant, or sing
Your vagus nerve connects to your vocal cords and the muscles at the back of your throat.
To vibrate and “stimulate” your vagus nerve, hum your favorite song while driving, or chant “Om” in the shower. You could also belt out a karaoke fave in your kitchen.
3. Splash your face with cold water
A quick cold-water splash or compress, especially on your cheeks or the area around your eyes, can activate your “diving reflex,” which is a natural vagal response that slows your heart rate.
Keep a cool washcloth in the fridge and press it gently to your face the next time you're anxious. You could also take a brief cold shower.
4. Gargle with vigor
Gargling engages the muscles connected to the vagus nerve and can help tone it over time.
Try gargling warm water for 30 seconds a few times a day when you have a free moment to yourself. Some people even use this as a micro-break between meetings or tasks to reset their stress baseline.
5. Move your body rhythmically
Gentle, repetitive movements can regulate your nervous system. Walking, rocking, stretching, or swaying can all send calming signals to your brain.
But if you get really anxious, try dancing or bouncing on a yoga ball. This can help to release tension and engage your vagus nerve.
Read more: Exercising and anxiety: does exercise actually help?
6. Practice grounding through your senses
Vagus nerve resets typically work best when they involve something that pulls you into your body and out of your thoughts.
To bring you into the present, do the 5-4-3-2-1 method by noticing five things you see, four you can touch, three you hear, two you smell, and one you taste. You could also try the “foot press” method by pressing your feet firmly into the ground for 10 seconds and releasing. Then, repeating it a few times.
7. Try mindful chewing or swallowing
Did you know that eating mindfully can engage your vagus nerve? Now you do! It works especially well when you chew thoroughly and you pause to notice the taste, texture, and movement of the food in your mouth, and while swallowing.
To do this, choose a small snack, like a square of dark chocolate or a slice of an apple, and eat it slowly. Notice each bite, swallow, and sensation.
💙 Nourish your body and mind by listening to Tamara Levitt’s Mindful Eating Series.
8. Laugh it out (and do it often)
Laughter activates your diaphragm and massages your vagus nerve, which helps to regulate it.
Watch a show that always makes you laugh, text a friend a silly meme, or even try fake laughing for 30 seconds. Your body usually can’t tell the difference. Plus, laughing with others can boost social connection, which is another nervous system balm.
9. Lie down with your legs up
Elevating your legs can help shift your physiology and increase relaxation. It supports your circulation, and it can also give a sense of calm.
After a long, stressful day, try lying on your back with your legs up a wall or on a couch. Then breathe slowly and focus on the weight of your body being supported.
Read more: Yoga for relaxation: 5 simple, stress-relieving poses
10. Make your exhale audible
Sighing or using vocal sounds as you exhale can help engage your throat and diaphragm while also releasing tension.
The next time you’re in a transition moment, take a slow breath in through your nose and exhale with an audible “ahhhh” or “fffhhh” sound. Then, repeat a few times and notice how it feels.
💙 Work your breath and vocal cords by listening to Exhalation with Tamara Levitt.
Vagus nerve reset for anxiety FAQs
Is a vagus nerve “reset” the same as vagus nerve stimulation?
They’re not the exact same. When people online talk about “resetting” the vagus nerve, they’re usually referring to non-invasive, at-home techniques like breathing exercises, cold exposure, or humming.
On the other hand, clinical vagus nerve stimulation involves a medical device that sends electrical pulses to the vagus nerve. It’s typically used to treat conditions like epilepsy or severe depression. Additionally, it requires surgical implantation and medical supervision.
How long does it take for vagus nerve exercises to work?
Some people feel a shift after just a few minutes, especially with breathwork or cold exposure. Others could notice more gradual benefits over time. It’s a bit like exercise. One walk can boost your mood, but regular movement changes your baseline.
In general, these practices are about building a relationship with your nervous system and learning how to create space for calm.
Can I use vagus nerve exercises every day?
You can use vagus nerve exercises every day. In fact, that’s usually when they’re the most helpful. A few deep breaths or pausing for a grounding moment before bed can both impact your overall wellbeing.
Plus, this kind of routine can build resilience in your nervous system and help you recover from stress more easily.
What are signs my vagus nerve is activated?
When your vagus nerve is activated, you could notice physical signs of your body relaxing. Typically, your heart rate slows down, your breathing deepens, and your muscles soften. You might also yawn or sigh.
Additionally, people usually feel more grounded, connected, or simply less reactive.
Can vagus nerve exercises replace therapy or medication?
No, they cannot. While these techniques can be powerful tools for emotional regulation and self-care, they’re not a substitute for professional mental health support.
If you’re dealing with chronic anxiety, trauma, or depression, working with a doctor or therapist is highly recommended.
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