Feeling Anxious or Overwhelmed? Your Vagus Nerve May Help

You've probably heard people talking about “resetting” your vagus nerve but what in the world does that even mean?

Your vagus nerve is basically one of the ways your brain and body communicate. It plays a part in things like your heart rate, breathing and digestion, and it helps your body shift out of that stressed, on-edge feeling and into a calmer state.

Think about those moments when you can actually feel stress in your body:

Your shoulders are up to your ears.

Your jaw is clenched.

Your stomach is in knots.

You're taking tiny, shallow breaths.

Your heart feels like it's working overtime.

Sometimes your body needs a little help getting the message:

Hey...we're okay. You can calm down now.

And there are some really simple things you can try.

No special equipment. No expensive wellness gadget. You don't even have to leave your house.

1. Hum

Yep. Hum.

Take a slow breath in and hum as you breathe out.

You'll feel that vibration through your throat and chest.

Try doing it several times, making your exhale nice and long.

You don't need a special sound or tune. Although if humming turns into singing your favorite song at the top of your lungs, I'm certainly not going to stop you.

2. Sing

Speaking of singing...

Turn on a song you love and sing it.

Singing naturally changes the way you breathe and

creates vibration around the throat, where the vagus nerve travels.

There's also something about music that can completely

change the feeling in a room -- or in us.

So the next time you're wound up, turn up your favorite song and sing along.

Your neighbors will survive.

3. Gargle

This one sounds almost too simple.

Put some water in your mouth, tip your head back and

gargle for several seconds.

That's it.

The muscles involved in swallowing and gargling are connected with areas influenced by the vagus nerve. You don't need to gargle for ten minutes or make yourself uncomfortable. Just add it to something you're already doing, like brushing your teeth.

4. Splash Cool Water on Your Face

When you're feeling overwhelmed or worked up,

try splashing some cool water on your face.

You can also hold a cool, damp washcloth against your face for a short time.

That sudden cool sensation can help your body slow things down.

And notice I said cool.

You don't have to jump into an ice bath every morning at 5 a.m. to take care of yourself.

5. Slow Down Your Breathing

This might be the easiest one to use anywhere.

Put one hand on your chest and the other on your belly.

Take a slow breath in through your nose and try to let

your belly expand instead of lifting your shoulders.

Then slowly breathe out.

Don't force a gigantic breath. Just make it comfortable and slow.

Try making your exhale a little longer than your inhale.

Do that several times and pay attention to what happens in your body.

Did your shoulders drop?

Did your jaw loosen?

Does your breathing feel easier?

Sometimes we don't realize how much tension we're carrying until we give our bodies permission to put some of it down.

Try This Right Now

Before you keep scrolling, give yourself one minute.

Drop your shoulders.

Unclench your jaw.

Put your hand on your belly.

Breathe in slowly through your nose.

Then breathe out even more slowly.

Do it again. And again.

You don't have to solve anything right now.

You're simply giving your body a chance to settle.

One More Thing...

Despite what you may see online, your vagus nerve isn't a button

that you push and magically “reset.”

That's just an easy way people describe these techniques.

And none of these are treatments or cures for anxiety or other health conditions.

They're simply little tools you can keep in your wellness toolbox -- things you can try when you're stressed, overwhelmed, or just need a minute to slow everything down.

Some days wellness looks like a workout and a

beautifully balanced meal.

Other days?

It looks like standing in your kitchen humming to

yourself while taking a few slow breaths.

Both count.