### How to Manage Stress and Promote Relaxation No one likes feeling stressed out. But what if you had a “calm-down” channel running through your body that you could switch on when you need a dose of self-soothing? That’s the idea behind vagus nerve stimulation (VNS), which means using certain simple, easy wellness practices to activate your vagus nerve. #### What Is the Vagus Nerve? The vagus nerve is a major component of the parasympathetic nervous system, responsible for the ‘rest and digest’ response. It starts in a portion of your brain called the medulla and then branches down both sides of your throat, connecting with your tongue, heart, and digestive organs. It’s a communication channel that runs between your gut and brain. When stimulated, your vagus nerve can move your body from a fight-or-flight state of stress to a rest-and-digest state of relaxation. #### 7 DIY Vagus Nerve Exercises 1. **Laughter**: Laughter makes you feel good and connects you with others. It’s been shown to stimulate the vagus nerve. Watch a funny movie, hang out with friends who make you laugh, or share a funny meme. 2. **Meditation**: Focus on your breathing and calm your mind. Slow, deep breathing during meditation stimulates the vagus nerve to reduce stress. Start with just a few minutes and consider using guided meditation apps. 3. **Deep Breathing**: Practice deep belly breaths rather than shallow chest breaths. Techniques like box breathing or 4-7-8 breathing can be effective. Take several deep breaths until you start to feel the anxiety lessen. 4. **Humming**: Humming creates vibrations from the throat to the chest, stimulating the vagus nerve. Try humming when you’re feeling stressed to help calm down. 5. **Cold Exposure**: Cold showers, a cold plunge, or immersing your face in ice-cold water can stimulate the vagus nerve. However, this may not be suitable for everyone, especially those with anxiety. 6. **Gargling**: Gargling with water can activate the muscles in the back of the throat connected to the vagus nerve. Try gargling for 30 seconds to one minute. 7. **Ear Massage**: The outer ear contains a branch of the vagus nerve. Gently massage the inner part of your ear using slow circles, pull your ear, and massage the area behind and below your ear. These DIY practices are safe for most people and free to do at home. Regular vagus nerve stimulation supports your overall health by engaging your body’s parasympathetic nervous system, bringing a sense of calm to your body and mind.