Deep Breathing: Deep, slow breathing is one of the easiest ways to stimulate the vagus nerve:

• How to do it: Inhale deeply through your nose for a count of 4, hold for 4, and exhale slowly through your mouth for a count of 6-8. Repeat for 5-10 minutes.
• Why it works: It activates the parasympathetic nervous system, lowering heart rate and reducing stress.

Cold Exposure: Cold exposure can reset the stress response by stimulating the vagus nerve. 

• How to do it:
  • Splash icy water on your face.
  • Take a cold shower or alternate between hot and cold water.
  • Use an ice pack on your neck or upper chest.

Cold stimulates vagal activity, which can improve mood and reduce inflammation.

Humming, Chanting, or Singing: The vagus nerve is connected to the vocal cords, so using your voice can stimulate it.

• How to do it: Sing your favorite songs, chant “Om,” or hum softly for a few minutes.
• Why it works: Vibrations in the throat activate the vagus nerve, promoting relaxation.

Image credit: https://pxhere.com/en/photo/1260585  CC0 Public Domain