What is the Vagus Nerve?
The vagus nerve is the longest nerve in your body, stretching from your brainstem all the way down to your abdomen. It is part of the parasympathetic nervous system, which is responsible for the “rest and digest” response. This means it helps to calm your body down after stress, allowing you to relax, recover, and return to a state of balance.
Think of the vagus nerve as a bridge between your brain and the organs involved in stress responses, like your heart and digestive system. It plays a key role in regulating heart rate, breathing, digestion, and even mood. When your vagus nerve is activated properly, it can help calm your nervous system, reduce anxiety, and promote a feeling of safety and well-being.
As a mom, managing stress is essential for your mental and physical health. By activating the vagus nerve, you can tap into your body’s natural ability to self-soothe and create more moments of calm amidst the chaos of daily life.
How Does the Vagus Nerve Affect Your Nervous System?
Your nervous system is divided into two main branches:
Sympathetic Nervous System (SNS): Often referred to as the “fight or flight” system, the SNS activates when you’re under stress. It prepares your body to respond to danger by increasing your heart rate, raising blood pressure, and boosting alertness. While this system is essential for survival in moments of threat, it can easily become overactive when stress is chronic.
Parasympathetic Nervous System (PNS): The PNS is the opposite of the SNS. It’s responsible for relaxation, rest, and recovery. The vagus nerve is the primary pathway of the PNS. When the vagus nerve is activated, it slows down the heart rate, reduces inflammation, and promotes relaxation, helping you “de-stress” after a stressful situation.
As a mother, you likely experience periods of “fight or flight” during busy, stressful moments. But with a few simple techniques, you can activate your vagus nerve to quickly transition into a more peaceful state.
How to Use the Vagus Nerve to Calm Your Nervous System: Strategies for Moms
Now that you know how the vagus nerve works, let’s explore some practical strategies to activate it and calm your nervous system. These techniques are simple, quick, and can be done anywhere, even in the middle of a hectic day.
1. Deep Breathing (Diaphragmatic Breathing)
Breathing deeply from your diaphragm is one of the most effective ways to activate your vagus nerve. When you take slow, deep breaths, it signals to your body that it’s time to relax.
How to do it:
Sit comfortably or lie down if you can.
Place one hand on your chest and one on your belly.
Take a deep breath in through your nose, making sure your belly rises (not just your chest).
Slowly exhale through your mouth, letting your belly fall.
Repeat this process for 3-5 minutes, focusing on your breath and allowing your body to relax.
This simple breathing exercise helps activate the vagus nerve, which will in turn promote relaxation and reduce stress.
2. Humming or Singing
Humming or singing can stimulate the vagus nerve by engaging the muscles in your throat and face. It’s a fun and easy way to calm your nervous system, and it can even be done while you're multitasking around the house.
How to do it:
Choose a simple, soothing tune or hum any sound that feels good to you.
You can do this while walking, washing dishes, or even while playing with your kids. The key is to focus on the sound and the vibrations in your throat.
Sing or hum for 1-2 minutes, letting the vibrations reverberate through your body.
Not only is this a great way to calm down, but it also lifts your mood and can be a fun bonding activity with your little ones!
3. Cold Exposure (Splashing Your Face with Cold Water)
Cold exposure activates the vagus nerve, which is why cold water on your face is a simple and effective way to reset your nervous system in moments of stress. This can be especially helpful if you're feeling anxious or overwhelmed.
How to do it:
Splash cold water on your face or take a quick cold shower (even just a few seconds).
Alternatively, you can place a cold compress or ice pack on the back of your neck for a few moments.
This brief exposure to cold activates the vagus nerve and helps bring your body back to a relaxed state.
4. Mindful Movement (Yoga or Tai Chi)
Gentle, mindful movements like yoga or Tai Chi help activate the vagus nerve by encouraging deep breathing, relaxation, and physical movement. These practices have been shown to reduce stress, anxiety, and depression.
How to do it:
Even a few minutes of stretching or light yoga can be enough to stimulate the vagus nerve.
Focus on your breath and move mindfully, allowing your body to open up and release tension.
Consider adding a short yoga routine to your daily routine, either in the morning or before bed, to support emotional regulation and overall well-being.
5. Positive Social Interactions (Socializing & Laughing)
Social connection and laughter activate the vagus nerve, promoting a sense of safety and well-being. Connecting with loved ones, even in small ways, can help you relax and recharge.
How to do it:
Call a friend or family member, chat with your partner, or share a lighthearted moment with your kids.
Laughing with others or even watching a funny video can stimulate the vagus nerve and help lower stress levels.
While parenting can be isolating, making time for positive interactions, even in short bursts, can make a big difference in managing your emotional health.
Final Thoughts: Nurturing Yourself as a Mom
As a mom, it’s easy to put everyone else’s needs before your own. But taking care of your nervous system is crucial for your mental, emotional, and physical well-being. By learning how to activate your vagus nerve, you can tap into your body’s natural ability to self-soothe, reduce stress, and bring more moments of calm to your day.
Remember, it’s okay to take a pause. Whether it’s deep breathing, humming, or a quick chat with a friend, activating the vagus nerve can be a game-changer in your journey toward greater peace and balance.
Take time for yourself, and don’t forget that you deserve moments of calm, too. You’re doing an amazing job, and your well-being matters just as much as the well-being of those you care for.
Contact Us for Support If you find that stress, anxiety, or overwhelm is affecting your daily life, seeking professional support is a great option. At Becoming, we offer therapy and resources to help you navigate the challenges of motherhood and prioritize your mental health.