In the world of holistic wellness, we often talk about creating balance between the mind, body and spirit. We might meditate to quiet a busy mind, use crystals as part of our self-care rituals, practise yoga to reconnect with our bodies or burn incense to create a calming space.
But there is another part of our wellbeing that is becoming increasingly popular to explore: the vagus nerve.
You may have seen people online talking about "vagus nerve exercises", nervous system regulation or ways to move from fight-or-flight into a calmer state. While there is no magical exercise that can instantly "reset" your vagus nerve, certain calming practices can support your body's natural relaxation response and help you feel more grounded.
The lovely thing about this is that many of these practices fit beautifully into a holistic approach to wellbeing.
What Is the Vagus Nerve?
The vagus nerve is the longest cranial nerve in the body and plays an important role in communication between your brain and several of your major organs.
It is closely connected to the parasympathetic nervous system, often known as the body's "rest and digest" system.
When we feel stressed or threatened, our sympathetic nervous system can take over. This is often called the fight-or-flight response. You might notice a racing heart, shallow breathing, tense muscles or that feeling of being constantly switched on.
The parasympathetic nervous system helps us move in the other direction – towards rest, recovery and relaxation.
This is where practices such as slow breathing, mindfulness, gentle movement and relaxation can be helpful. Research suggests that these kinds of mind-body practices can support autonomic nervous system regulation, with breathing techniques in particular having some of the strongest evidence.
Why Is the Vagus Nerve Linked to Holistic Wellness?
Holistic wellness is about looking at the bigger picture.
Rather than viewing stress as something happening only in the mind, a holistic approach recognises that stress can affect how we feel emotionally and physically. Our breathing may change. Our muscles can become tense. Our sleep can suffer and we may feel disconnected from ourselves and the present moment.
Supporting your nervous system can therefore become another part of your wider self-care routine.
You might think of it like creating a little more space within your day to pause.
That could mean:
- Taking a few slow breaths before reaching for your phone in the morning
- Going for a walk outside
- Spending time in nature
- Practising yoga or gentle stretching
- Meditating
- Listening to calming music
- Using scent as part of a relaxing ritual
- Creating a peaceful evening routine
- Connecting with people who make you feel safe and supported
There is no one-size-fits-all approach to wellbeing. The aim is not to have a perfectly calm nervous system at all times – because life would be rather unrealistic if we did!
Instead, it is about building small moments into your day that help you reconnect with a sense of calm.
If you're looking to create more moments of calm in your day, explore our collection of crystals chosen for mindfulness, relaxation and everyday wellbeing.
6 Gentle Vagus Nerve Exercises to Try
1. Slow Breathing With a Longer Exhale
One of the simplest ways to support relaxation is through your breath.
When we are stressed, our breathing often becomes quicker and shallower without us even realising. Taking slower, more deliberate breaths can help bring your attention back into your body.
Try this simple exercise:
- Breathe in gently through your nose for four seconds
- Breathe out slowly for six seconds
- Repeat for one to five minutes
You don't need to force your breath or take huge breaths. Keep it comfortable and gentle.
Slow, intentional breathing is one of the most well-supported practices associated with parasympathetic activity and relaxation.
Holistic wellness idea: Try this while sitting with your favourite crystal, listening to calming music or drinking a cup of herbal tea.
2. Hum, Sing or Chant
Ever noticed how singing along to your favourite song can instantly lift your mood?
Humming, singing and chanting are often included in vagus nerve wellness practices. The vibration and controlled breathing involved may support relaxation and provide gentle sensory stimulation.
You could try:
- Humming a favourite tune
- Singing along to music
- Chanting a word or mantra
- Making a long "om" sound during meditation
You don't need to be a brilliant singer. In fact, this is probably one of the few wellness practices where being completely off-key doesn't matter at all.
Evidence around humming and similar practices is still developing, but these activities are generally low-risk and can be incorporated into broader relaxation routines.
Holistic wellness idea: Create a little morning playlist filled with songs that make you feel peaceful, happy and energised.
3. Try Gentle Movement
Movement can be a wonderful way to support both physical and emotional wellbeing.
You don't need an intense workout or a complicated fitness routine. Gentle movement can be just as valuable when your goal is to reconnect with your body.
Try:
- Yoga
- Stretching
- Walking
- Tai Chi
- Gentle dancing around the kitchen
- Spending time walking in nature
Mindfulness and movement-based practices can support stress resilience and emotional regulation, making them a natural part of a holistic approach to wellbeing.
Holistic wellness idea: Take your shoes off and walk barefoot on grass or sand when practical and safe. Focus on what you can feel beneath your feet and use the experience as a grounding moment.
4. Use Cool Water as a Moment of Reset
Cool water on the face is another popular practice associated with the vagus nerve and the body's relaxation response.
You don't have to leap into an ice bath at sunrise to benefit from taking a refreshing pause – unless, of course, that's genuinely your thing!
Instead, you could try:
- Splashing your face with cool water
- Holding a cool flannel against your face
- Finishing your shower with a brief period of cooler water if comfortable
Cold exposure is popular in vagus nerve wellness content, although the evidence for long-term benefits from repeated cold exposure is less clear than the evidence supporting practices such as breathing and regular movement.
Holistic wellness idea: Think of this less as a challenge and more as a mindful sensory experience. Pay attention to your breathing and how your body feels afterwards.
5. Practise Mindfulness and Meditation
Meditation is not about completely emptying your mind.
If you've ever tried meditating and immediately found yourself thinking about what you need from the supermarket, what you forgot to reply to or whether there are biscuits in the cupboard, you're definitely not alone.
Mindfulness is simply the practice of gently bringing your attention back to the present moment.
You could try:
- A five-minute guided meditation - Carolina has a wealth of these on her youtube channel @thesoulcoachtv
- Sitting quietly and focusing on your breath
- A body scan
- Noticing five things you can see, hear or feel
- Holding a crystal and focusing on its texture and weight
- Repeating a calming affirmation
- Mindfulness is one of the practices increasingly included in neuro-informed approaches to supporting nervous system regulation and resilience.
Scent can be a wonderful part of a calming ritual. Whether you're meditating, journalling or simply taking a few quiet moments for yourself, explore our incense collection and create a peaceful atmosphere at home.
Holistic wellness idea: Create a small meditation space with a comfortable cushion, candle, crystals or anything else that helps you associate the area with rest and calm.
6. Create an Evening Ritual
Your vagus nerve and nervous system don't exist separately from the rest of your lifestyle.
Sleep, movement, stress levels and the amount of time you give yourself to properly rest all play a role in your overall wellbeing.
A calming evening ritual can help signal that the day is beginning to slow down.
You could try:
- Turning off screens earlier
- Dimming the lights
- Drinking a caffeine-free herbal tea
- Taking a warm bath
- Using a relaxing pillow spray
- Practising gentle breathing
- Journalling
- Meditating
- Listening to calming music
- Reading before bed
Rather than searching for one magical "vagus nerve hack", it can be more helpful to think about your wellbeing as a collection of small supportive habits. Regular exercise, good sleep and stress management are all part of the wider picture.
A Simple 10-Minute Holistic Nervous System Routine
If you're not sure where to begin, try this simple routine:
Minute 1–3: Breathe
Sit comfortably and breathe in for four seconds and out for six seconds.
Minute 4–5: Hum
Choose a long, gentle hum or play your favourite calming song and quietly sing along.
Minute 6–8: Move
Stretch your arms, shoulders, neck and back or do a few gentle yoga movements.
Minute 9: Ground Yourself
Look around and notice a few things you can see, hear and feel.
Minute 10: Set an Intention
Ask yourself:
What do I need today?
Maybe the answer is rest. Maybe it is movement. Maybe it's connection. Or perhaps it's simply another cup of tea.
The point is to listen.
Holistic Wellness Is About More Than One Practice
The growing interest in the vagus nerve is a lovely reminder that our minds and bodies are deeply connected.
However, it is important not to get caught up in the idea that you need to constantly optimise yourself or find the perfect wellness routine.
You don't need to hum for 20 minutes while standing on one leg in a freezing shower, holding a crystal under a full moon.
Unless you enjoy that, of course.
Real holistic wellbeing is often much simpler.
It can be:
✨ Taking a deep breath when you feel overwhelmed.
✨ Going outside for a walk.
✨ Moving your body in a way that feels good.
✨ Creating a calming home environment.
✨ Spending time with people who make you feel safe.
✨ Taking care of your sleep.
✨ Making space for quiet moments.
✨ Finding spiritual practices that help you feel connected to yourself.
Your wellbeing is not about perfection. It is about paying attention to what helps you feel balanced, supported and more at home within yourself.
A Gentle Reminder
Vagus nerve exercises and relaxation practices can be useful tools for supporting general wellbeing, but they are not a replacement for medical advice or treatment. There is also no single at-home technique that literally "resets" the vagus nerve.
Your wellness journey doesn't need to be complicated. Sometimes the most powerful thing you can do is simply slow down, breathe and give yourself permission to pause.