Ten Easy Ways to Calm Down Fast
Secrets of the Vagus Nerve
By Jane Pendry, Sense-Ability Hypnotherapy
Ten simple, science-backed techniques to soothe your nervous system, reduce stress, and build resilience by toning the vagus nerve.
What is the Vagus Nerve?
The vagus nerve is the longest cranial nerve in the body. It’s largely responsible for governing the parasympathetic nervous system which controls involuntary bodily functions like digestion, relaxation and heart rate.
In Latin, vagus means wandering’; a fitting name as this nerve travels from your brainstem down your spine, branching out to major organs like your heart, lungs, stomach, and intestines helping you regulate breathing, digestion, blood pressure, hormones, and even emotions.
The Nervous System
The sympathetic nervous system triggers the fight-or-flight response in times of stress.
The parasympathetic nervous system maintains the rest-and-digest state, aiming to keep us calm, relaxed and in control
Chronic stress or anxiety activates our fight-or-flight system ; even when there’s no real danger. Over time, this weakens vagal tone, making it harder to calm down.
The good news is we can tone and strengthen our vagus nerve.
What is Good Vagal Tone?
Dr. Stephen Porges developed Polyvagal Theory through decades of research. He discovered a well-functioning vagus nerve helps regulate emotions and social connection, while a dysfunctional vagus nerve contributes to anxiety, PTSD and chronic stress.
High vagal tone is linked to emotional resilience, better digestion, reduced inflammation and improved heart rate variability; all indicators of good health.
By practicing simple vagus nerve exercises, we can strengthen vagal tone, boost emotional resilience, and regain control over your stress response.
1. The Basic Exercise
Stanley Rosenberg’s Vagus Nerve Reset
A simple, effective exercise to stimulate the vagus nerve and bring the nervous system into balance.
How to do the Vagus Nerve Reset
Lie on your back.
Interlace your fingers and place them behind your head, supporting the base of your skull.
Move your eyes to the right (without turning your head) and hold until you naturally yawn, swallow, or sigh (typically within 30-60 seconds).
Repeat on the left side.
This activates the vagus nerve, promotes relaxation, and enhances social engagement.
2. Cold Exposure
Photo © Adobe licensed Cold Water
A Fast Way to Calm Down
Cold exposure activates vagus nerve pathways, triggering a calming response. Exposure to cold also releases norepinephrine, a feel-good hormone, and acetylcholine, which boosts immunity and reduces inflammation.
Easy ways to try it:
End your shower with 30 seconds of cold water (around 15°C).
Dip your face or feet in icy water for 30 seconds.
Place an ice pack on the back of your neck.
When in distress, submerge feet in icy water to redirect focus away from anxious thoughts and calm the nervous system fast.
Photo © Licensed from Adobe
3. Breathe to Calm
The Power of Diaphragmatic Breathing
Deep, slow breathing stimulates the vagus nerve and shifts the body into a relaxed state.
How to do it
Place your hands on your ribcage; feel your breath expand sideways into your ribs as you breathe in.
Inhale through your nose for 3-4 counts, feeling your belly rise.
Exhale slowly and fully (longer than your inhale).
Repeat, aiming for 5-6 breaths per minute.
This breathing technique is the foundation for all others. You might like to explore rectangular breathing, box breathing and the physiological sigh too.
4. Hum or Sing
Vibrate Your Vagus Nerve
Humming vibrates the vocal cords, which are connected to the vagus nerve boosting relaxation and oxygen intake, and calming the nervous system.
How to do it:
Inhale deeply through your nose.
Hum or make an mmm sound as you exhale, feeling the vibration in your throat.
Repeat several times.
Singing, chanting, or even talking in a slow, steady, rhythmic voice has the same effect.
Even gargling works!
Photo © Adobe licensed, Gut Health AI image
5. Boost Gut Health
The Gut-Brain Connection
Your gut is called the ‘second brain’ for a reason: it directly communicates with your ‘primary’ brain through your vagus nerve. A healthy gut microbiome improves mood, digestion, and stress resilience.
How to improve gut health:
Eat more prebiotics (bananas, garlic, onions, leeks, whole grains).
Consume probiotics (yogurt, kimchi, sauerkraut, fermented foods).
Take a high-quality probiotic supplement (look for lactobacillus rhamnosus and bifidobacterium longum).
Photo © Squarespace
6. Massage & Reflexology
Relax Your Nervous System
Gentle neck, foot, or abdominal massage stimulates vagal activity. If possible, book a professional massage, reflexology, or craniosacral therapy session for deeper relaxation, or enjoy gentle massage with your partner.
Simple self massage
Sit upright and gently place your fingertips on the side of your neck, just below the angle of the jaw.
Using light pressure, stroke downward along the side of the neck, following the muscle that runs from ear to collarbone (sternocleidomastoid).
Repeat 5–10 slow strokes on each side.
This should feel soothing, never forceful.
Signs it’s working are sighing and yawning.
Photo © Adobe Licensed
7. Chiropractic Adjustments
Align Your Spine, Boost Your Mood
The vagus nerve runs through the upper neck. A misaligned spine can interfere with its function, affecting mood, energy, and digestion. Try neck stretches or see a chiropractor or osteopath for spinal adjustments. Here’s a simple proven stretch known to calm the nervous system.
Half Salamander - Same Side Tilt
Sit comfortably with your back supported.
Tilt your head gently toward your right shoulder (don’t force it).
Look with your eyes to the right (same side of the tilt).
Hold for 30–60 seconds breathing slowly. Notice if you sigh, swallow, or yawn.
Return to centre and rest a moment.
Repeat on the other side: tilt head left, look left, hold, then return.
Photo © Adobe licensed Meditation
8. Meditation & Mindfulness
Train Your Nervous System
Meditation and mindfulness strengthens vagal tone by reducing stress and improving emotional regulation. These are disciplined practices but we can incorporate elements into our lives right now.
Small Steps
Focus on your breath for 2-5 minutes.
Use guided meditations (Jane offers free resources on her website).
Do a body scan, focusing on your body from your head to your toes, relaxing each part of the body in turn. Here’s Sense-Ability’s body scan for you to try.
Try mindful walking. Pay attention to your surroundings without distraction and to the feel of the ground beneath your feet. What can you see, hear, touch and smell. Take it all in.
Phot0 © Squarespace stock photo
9. Movement
Exercise for a Happier Nervous System
Regular movement stimulates the vagus nerve and enhances emotional resilience. Try walking in nature, or even just round the block daily, or to unwind and destress. Yoga, Tai ChI, dance classes… or even dancing in the kitchen… are all excellent options.
Simple Twist
Sit upright with your feet on the floor.
Put your right hand on your left knee.
Breathe in through your nose deeply.
As you breathe out slowly through your mouth, turn your body gently left.
Take 2–3 slow deep breaths here.
Come back to the middle. Do the same to the other side.
Repeat until you feel that sigh or yawn
Photo © Adobe licensed
10. Laugh
Social Connection & Joy
Laughter is a powerful vagus nerve stimulator because it combines deep exhalation, diaphragm engagement, and positive emotion. Laughing activates the vagus nerve, reducing stress and boosting feel-good neurotransmitters. Watch a funny movie, spend time with positive witty people, try laughter yoga and try to look for the funny side
“Fake-It-Until-You-Feel-It” Laughter Exercise
Sit or stand comfortably with good posture.
Take a deep breath in through your nose.
Let out a loud, hearty “ha-ha-ha” or “ho-ho-ho” as you exhale, engaging your belly.
Repeat for 5–10 breaths, exaggerating the sound and letting your shoulders shake if they want to.
Notice the release in your chest and face, even if it starts as fake — your body often responds with genuine lightness.
Final Thoughts
By toning your vagus nerve, you can reduce anxiety, build resilience, and regain control over your emotional well-being. Try these simple techniques and notice how your mind and body respond.
For personalised support, visit Sense-Ability Hypnotherapy to explore hypnotherapy sessions and guided meditations tailored to your needs.
07843 813883
Click here to book and pay for your next session through the Sense-Ability Booking Page. You can cancel and move your appointments, and will receive automatic reminders.