The Tamesis
I’m not against meditation. I’ve tried most modern formats: guided, silent, application-led, and instructor-led. I lie on the floor, sit up straight, have candles or incense, and even wear a red light mask. While it did bring me moments of calm, I never succeeded in maintaining it as an ongoing practice.
Turns out, this is a fairly common experience. We are in the “neurological age” of health: burnout is rife, and a state of calm is considered something to actively seek out and support. However, despite the many benefits of meditation, it can feel strangely demanding at a time when many of us are already running at full capacity.
Recently, my algorithm provided an alternative. Vagus nerve stimulation seems to be everywhere, both as a clinical intervention and as a softer lifestyle concept—from wearable tech devices to a relaxing nervous system “reset.” The implications are compelling: The vagus nerve plays a central role in our ability to regulate stress, and by stimulating it, we can help the body enter a calmer state without having to quiet the mind first.
What is the vagus nerve?
Often described as the body’s “information superhighway,” the vagus nerve is the longest cranial nerve, running from the base of the brain down through the neck and chest to the intestines, contacting the heart, lungs, and digestive system along the way. “The vagus nerve is the body’s braking system,” explains Dr. Navaz Habib, author of “The Vagus Nerve.” activate your vagus nerve Vagus nerve health consultant for wearable technology brand yōjō. “It is the primary driver of the ‘rest-digest-recover’ parasympathetic response, sending signals throughout the body to slow heart rate, kick-start digestion and reduce inflammation.”
At its simplest, the vagus nerve helps signal safety. “I like to think of it as a calm switch within the body,” adds longevity expert and company founder Iman Hasan. Biohacking podcast. “When it’s activated, your heart rate slows, digestion improves, inflammation decreases, and the body shifts from survival mode to recovery mode.”
How to stimulate the vagus nerve
While there are devices that can directly stimulate the vagus nerve, you don’t need to invest in technology to activate your vagus nerve. Simple daily exercises can help “tune” it over time. These techniques encourage the body to move away from stress patterns and toward a calmer baseline. Meditation typically works “top down” by observing and trying to regulate thoughts, whereas vagus nerve stimulation works bottom up. Signals are sent through the body to the brain, not the other way around.
breathing method
Breathing is one of the most direct ways to affect the vagus nerve. Stuart Sandeman, founder of the Breathpod App, explains: “When we slow down and lengthen our breathing (especially our exhales), we stimulate vagal tone, moving the body out of ‘fight or flight’ and into a calmer, more regulated state.”
Research from Stanford University shows that controlled breathing can reduce sympathetic arousal, lower heart rate and support mood regulation, with longer exhalations proving particularly effective.
For those new to the practice, Sandman recommends keeping it simple. One of his go-to techniques is “4-8 Breathing”: Breathe in through your nose for a count of four, then exhale for a count of eight. Just two minutes, he says, can significantly stabilize the nervous system and improve mental clarity. I incorporate this brief experience into my day every day before I open my laptop in the morning, or during moments when I’m feeling tired, and it’s usually enough to relax me. One-nostril breathing is another easy option, especially in the morning or before a stressful moment. As Sandmann says, small, consistent exercises repeated often can change the way the nervous system responds over time.
buzz
Anyone who has experienced a sound bath will recognize how quickly rhythmic sounds and vibrations can bring about a sense of calm. Buzz works similarly. “Hums have been used across cultures and practices for centuries,” explains Nancy Trueman, sound practitioner and founder of True North Studio. “Chanting ‘om’ during yoga and meditation creates vibrations in the heart space that activates the vagus nerve. This stimulation causes relaxation and can be done anywhere.”
