Calming the Vagus Nerve: 5 Unique Ways to Reduce Stress Naturally

1.) Try These 2 Simple Yoga Poses for Vagus Nerve Stimulation
Gentle movement can activate the vagus nerve and promote relaxation. Here are two beginner-friendly poses you can try today:

• Fish Pose (Yoga)^[2] – Lie on your back with a pillow under your upper back. Rest your arms at your side, push your elbows toward the floor, and lift your chest. Hold for 30 seconds, then relax. This pose helps stimulate key vagus nerve pathways in the neck and abdomen.
• Child’s Pose (Yoga)^{3] – Sit on your knees, lean forward, and extend your arms on the mat. Rest your head down and breathe deeply at least 8 times. This pose encourages deep diaphragmatic breathing, a natural vagus nerve stimulator.

2.) Tune into Binaural Beats & Sound Therapy^[4]

Music has been shown to lift mood and reduce stress, but one specific type, binaural beats, may have a direct impact on vagal tone.

Binaural beats occur when you hear two tones at slightly different frequencies in each ear, and your brain creates a third, unique tone in response. Studies suggest binaural beats can:^[5]

• Improve heart rate variability (HRV)
• Increase vagal tone
• Reduce stress and anxiety

Listening to calming frequencies, especially in the theta (4-8 Hz) and alpha (8-14 Hz) ranges, may enhance relaxation and support vagus nerve function.^[6]

3.) Support Your Gut with Probiotics

Your gut and brain are deeply connected through the vagus nerve, and emerging research suggests that probiotics may positively impact vagal tone.^[7]

Bifidobacterium Longum and Lactobacillus Rhamnosus are two probiotic strains that have been shown to support gut health and improve HRV, an indicator of vagus nerve function.^[8] Eating probiotic-rich foods like yogurt, kimchi, sauerkraut, and kombucha can help naturally support your vagus nerve.

4.) Use Laughter as a Natural Vagus Nerve Stimulator

The phrase “laughter is the best medicine” isn’t just a cliché—it’s backed by science.

A hearty laugh has been known to:^[9]

• Stimulate deep diaphragmatic breathing^[10]
• Improve circulation and muscle relaxation
• Boost mood and reduce stress
• Enhance vagal tone

Watching a funny movie, reminiscing with friends, or even engaging in laughter yoga are great ways to activate your vagus nerve naturally. These activities encourage deep, spontaneous laughter, which is a great natural way to stimulate the vagus nerve and enhance relaxation.

5.) Track Your HRV to Monitor Stress Levels

Heart rate variability (HRV) is a powerful biometric indicator of how well your body balances stress (sympathetic nervous system) and relaxation (parasympathetic nervous system). A higher HRV is associated with better vagal tone, greater stress resilience, and improved nervous system function.

Many smartwatches and fitness trackers now measure HRV, giving you real-time insight into how well your body is managing stress. Monitoring HRV before and after workouts can also indicate how efficiently your vagus nerve helps your body recover from physical and mental stress.^[11] Exercise naturally triggers the fight-or-flight response, temporarily lowering HRV. The key is how quickly HRV rebounds after exertion; a faster recovery suggests strong vagus nerve function.

By tracking your HRV regularly, you can better understand how different activities, like breathwork, meditation, and exercise, impact your nervous system and overall stress response.