I’m not opposed to meditation. I’ve tried it in most of its modern forms: guided, silent, app-led, and instructor-guided. I’ve done it lying on the floor, sitting upright, accompanied by candles or incense, and even while wearing a red-light face mask. And while it has definitely brought me moments of calm, I’ve never quite managed to sustain it as a consistent practice.
This, it turns out, is a fairly common experience. We are in what could be described as the “nervous system era” of wellness: burnout is rife, and a state of calm is regarded as something that needs to be actively sought and supported. Yet meditation, for all its benefits, can feel oddly demanding at a time when many of us are already operating at capacity.
Lately, my algorithm has been offering an alternative. Vagus nerve stimulation appears to be everywhere, framed as both a clinical intervention and a softer lifestyle concept—through everything from wearable tech devices to low-effort nervous system “resets.” The implication is compelling: that the vagus nerve plays a central role in our ability to regulate stress, and that by stimulating it, we can help the body shift into a calmer state—and without needing to silence the mind first.
What is the vagus nerve?
Often described as the body’s “information superhighway,” the vagus nerve is the longest cranial nerve, running from the base of the brain down through the neck and chest to the gut, touching the heart, lungs, and digestive system along the way. “The vagus nerve is your body’s braking system,” explains Dr. Navaz Habib, author of Activate Your Vagus Nerve and vagal health advisor to wearable tech brand yōjō. “It’s the primary driver of the ‘rest-digest-recover’ parasympathetic response, sending signals throughout your body to slow your heart rate, initiate digestion and lower inflammation.”
At its simplest, the vagus nerve helps to signal safety. “I like to think of it as the body’s internal calm switch,” adds Iman Hasan, longevity expert and founder of the Biohack-It podcast. “When it’s activated, your heart rate slows, digestion improves, inflammation lowers, and the body shifts out of survival mode and into restoration.”
How to stimulate your vagus nerve
While there are devices designed to stimulate the vagus nerve directly, you don’t need to invest in tech to give yours a kickstart. Simple, daily practices can help “tone” it over time. These techniques encourage the body to move out of stress mode and towards a calmer baseline. Unlike meditation, which often works “top down” through observing and attempting to regulate thoughts, vagus nerve stimulation works from the bottom up. Signals are sent to the brain via the body, not the other way around.
Breathwork
Breathwork is one of the most direct ways to influence the vagus nerve. “When we slow and lengthen the breath—particularly the exhale—we stimulate vagal tone, shifting the body out of ‘fight-or-flight’ and into a calmer, more regulated state,” explains Stuart Sandeman, founder of Breathpod App.
Studies at Stanford University suggest that controlled breathing can reduce sympathetic arousal, lower heart rate and support emotional regulation, with longer exhalations proving especially effective.
For those new to the practice, Sandeman recommends keeping things simple. One of his go-to techniques is the “4-8 breath:” inhaling through the nose for a count of four, then exhaling for a count of eight. Just two minutes, he says, can noticeably settle the nervous system and sharpen mental clarity. I’ve been weaving short bursts of this into my day—before opening my laptop in the morning, or just in moments where I’m feeling frazzled—and it’s often enough to take the edge off. Single-nostril breathing is another easy option, particularly first thing in the morning or ahead of a stressful moment. As Sandeman puts it, small, consistent practices, repeated often, can shift how the nervous system responds over time.
Humming
Anyone who has experienced a sound bath will recognize how quickly rhythmic sound and vibration can induce a sense of calm. Humming works on a similar principle. “Humming has been used for centuries across cultures and practices,” explains Nancy Trueman, sound practitioner and founder of True North Studio. “The chanting of ‘om’ in yoga and meditation creates vibrations in the heart space, activating the vagus nerve. This stimulation induces relaxation and can be done anywhere.”
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