No matter your career path, you’re likely to encounter work-related stress. For some people, work stress can trigger anxiety or panic attacks. A panic attack can cause feelings of doom, especially if the trigger is intense for you. Everyone is different, so what might cause an anxiety response in one person may not seem like a big deal to another.
But there are ways to help yourself in the moment. The vagus nerve is a powerful tool for addressing stress responses. Learn more about the vagus nerve and how to access its power using simple and subtle techniques.
What is the vagus nerve?
The vagus nerve is the longest cranial nerve in the body and runs from the brain stem to the abdomen. It is a fundamental player in the parasympathetic nervous system, which regulates vital bodily functions such as heart rate, digestion, and breathing. Activation of the vagus nerve triggers the “rest and digest” reaction to the body’s “fight or flight” reaction, promoting calm and relaxation. It is sometimes called the nerve of calm.
Tips for stimulating the vagus nerve
You can discreetly stimulate your vagus nerve in a few minutes using the following techniques:
- Cold Exposure — Brief exposure to cold can activate the vagus nerve. You can apply cold water to your wrists, neck or face for immediate cooling. Alternatively, drink a cold drink and savor the chill as it travels down your throat.
- Deep breathing — Slow abdominal breathing can effectively stimulate the vagus nerve, calming the heart rate and relieving stress. Practice controlled inhalations and exhalations for a few minutes, focusing on the rise and fall of your abdomen. Inhale slowly through your nose, drawing your breath into your belly, not just your chest. Notice how your stomach rises. Exhale just as slowly, again through your nose, and feel your abdomen gradually drop. Repeat this for a few cycles.
- Ear stimulation — You can access a branch of the vagus nerve from the outer ear. Using your finger, apply gentle pressure to the skin between the top of the ear and the ridge of cartilage above the ear canal. There is no need to apply pressure and you should not feel pain. Use your finger to gently move and massage the skin for 15 to 30 seconds. Then, lightly insert your finger into the opening of your ear canal. Gently massage the skin in the area for 15 to 30 seconds. Repeat the process on your other ear.
- Eye movements — Hold your gaze to the far-right side of your vision for several seconds. This may cause you to yawn. Then repeat on your left side.
- Gargle — Gargling with water can stimulate the vagus nerve. You may want to make sure no co-workers are around to hear you doing this, as it’ll sound quite strange.
- Gentle neck stretches — Turning your neck from side to side or performing slow neck rolls can subtly stimulate the vagus nerve. Start with your head centered and eyes looking forward. Slowly tilt your head to one side, bringing your ear toward your shoulder until you feel a gentle stretch. Hold the position for a few seconds and then slowly return to center. Repeat on the other side. To roll your neck, imagine drawing a circle with your nose. Start with a small circle and gradually make it larger, making sure the movement is comfortable. If you feel pain during the stretch, stop.
- Humming — The vagus nerve connects to the vocal cords. Choose a tone that you find relaxing. Close your eyes if you can. Inhale deeply. As you exhale, hum the chosen tone, activating your throat to allow for the vibration. Feel the hum resonate within you. Repeat for a few minutes. If you can’t take a break, you can disguise it as humming a tune. Gently humming a melody, chant, or even a simple “hum” sound while holding the vibration in the throat can provide harmonious relaxation.
- Yoga poses — Certain poses, such as the neck rolldown and seated crescent moon pose, can subtly stimulate the vagus nerve. To lower your neck, drop your chin toward your chest and then slowly lower your torso toward your lap. Throughout the movement, keep your spine rounded. For the seated crescent moon, raise your arms and bring your palms together. Then, lean to one side to stretch. Repeat on the other side.
Seated crescent moon pose
Signs of Success
Activation of the vagus nerve can trigger involuntary physical responses, such as:
- blinking or producing tears
- salivating
- reduced heart rate
- yawning
- releasing muscle tension
Everyone responds differently. The absence of these signs does not mean that the technique is not working. Trust your feelings to gauge its effectiveness.
Ask for help if you need it
Remember, if your anxiety becomes uncontrollable, or you need to talk to someone, seek help. Talk to your supervisor about how to remove extra stressors from your plate.
If a conversation with your supervisor is not possible, investigate your employer’s Employee Assistance Plan (EAP). Some EAPs help with confidential counseling, referrals, and other services designed to help employees during stressful times. Or talk privately with your doctor or psychiatrist about your concerns.
Think of vagus nerve stimulation as a tool for your stress management toolbox. By incorporating these strategies into your daily routine, you can harness the power of your nerve of calm. Achieve the mental well-being and peace of mind you deserve.
