Simple Ways to Stimulate Your Vagus Nerve for Stress Relief

Stress is more than a passing feeling — it’s a full-body experience that can disrupt everything from your digestion to your mood and inflammation levels.  

Fortunately, the vagus nerve offers a powerful tool for resetting your body and mind. Often called the “wandering nerve” because it connects the brain to vital organs, the vagus nerve plays an essential role in calming the nervous system and supporting your overall wellness. 

From cold plunges to belly breathing, there are several accessible ways to stimulate your vagus nerve and enjoy its many health benefits. To dive deeper, we turned to Sherri Felton, mental health and wellness expert, to explore how this unsung hero of the nervous system can transform your health. 

Q: What is the vagus nerve, and why does it matter? 

A: The vagus nerve is the body’s information superhighway, connecting the brain to the heart, lungs, and digestive system. It plays a key role in the “rest-and-digest” process, helping you shift out of fight-or-flight mode and into relaxation. Beyond its calming effects, vagus nerve stimulation (VNS) can reduce inflammation, improve mood, and enhance neuroplasticity, which supports learning and habit formation. 

Q: How does vagus nerve stimulation benefit mental health? 

A: By activating the vagus nerve, you help your body regulate its stress response. This can ease anxiety, reduce [overwhelming] feelings, and lift depressive moods. It’s like pressing the pause button on your nervous system to restore balance. 

Q: What are effective techniques to stimulate the vagus nerve? 

A: Simple exercises and practices like deep belly breathing, mindful meditation, and yoga are great starting points. For a sensory boost, cold exposure — like taking a cold shower — can quickly activate the nerve. Massage, even self-massage, and aerobic exercises like running or swimming can also help.  

Q: Can daily habits improve vagal tone over time? 

A: Absolutely. Regular habits like meditation, moments of awe, or gratitude journaling strengthen vagal tone. Incorporating these into your routine builds resilience and helps maintain your body’s natural relaxation response. 

Take the First Step 

The benefits of vagus nerve stimulation go beyond relaxation and stress relief. Research shows it can: 

• Reduce inflammation linked to chronic illnesses like arthritis and migraines 
• Improve symptoms of stress-related disorders, including PTSD 
• Support better digestion and immune system function 

Our CR Vitality studio offers cutting-edge wellness spaces designed to rejuvenate both body and mind. The studio uses advanced methods to enhance relaxation, reduce stress, and promote overall well-being with state-of-the-art therapies like Shiftwave® – a relaxing neurostimulation technology that applies pulsed pressure waves to your body to rebalance your nervous system all from the comfort of a special recliner. Whether you're looking to calm your mind or restore physical balance, we offer a tailored approach to optimizing your health. 

Meet the Expert: Sherri Felton
MS, LPC, Mental Health & Wellness Expert

Sherri Felton is dedicated to helping guests at our Arizona wellness resort gain invaluable insights into the patterns that no longer serve them, guiding them to create new, more effective habits for a fulfilling life. Her areas of specialization include performance, trauma, and anxiety.