3 Easy Techniques to Boost Your Vagus Nerve and Instantly Improve Your Health

The vagus nerve plays a vital role in controlling essential functions like heart rate, digestion, and how we respond to stress. Stimulating this nerve can help shift your body into a state of relaxation, improving overall well-being.

We spoke with Dr. Navaz Habib, a functional medicine expert and author of Upgrade Your Vagus Nerve, who shared simple, effective ways to engage the vagus nerve and enhance health. Here are three easy techniques to get started:

1. Gargling

Gargling activates muscles in the back of your throat, which stimulates the vagus nerve and helps your body shift from a stressed to a relaxed state.

How to do it: Gargle with water for 30 seconds to a minute after brushing your teeth. This small habit can help support better digestion and relaxation.

2. Humming or Chanting

Humming or chanting engages your vocal cords, which are connected to the vagus nerve. This activity helps calm the nervous system and reduce anxiety.

How to do it: Spend a few minutes humming a soothing sound or chanting "om" as part of your meditation routine. The prolonged exhalation during humming is key to activating the vagus nerve.

3. Deep Breathing

Deep, diaphragmatic breathing is one of the most direct ways to stimulate the vagus nerve. By engaging the diaphragm, this technique signals the body to relax and improves heart rate variability (HRV).

How to do it: Place one hand on your chest and the other on your abdomen. Focus on expanding your belly as you inhale for 4-5 seconds, and exhale slowly for 6-7 seconds. Practicing this for a few minutes a day can make a noticeable difference in stress levels.