Stimulate the Vagus Nerve (10/29/26)
Allison MillerOctober 29 2026 • Duration: 51 Minutes
Exploring the Vagus Nerve and it's connection to the parasympathetic nervous system. We take an active approach to tapping into this important nerve and stimulating it: using active movement, self-massage, breath awareness, and humming.
I love how John Douillard describes the role of the vagus nerve:
"To protect the body from out-of control fight or flight stress, the body employs a cranial nerve called the vagus nerve. Known as the 'wandering nerve', it travels from the brain to the lower abdomen. It acts as a firefighter, putting out fires and turning off unnecessary alarm bells caused by stress throughout the body. As it travels, it wanders, innervating almost every major organ and gland in the body, making sure that stress is not allowed to run rampant anywhere in the body."
A few techniques that can stimulate the parasympathetic nervous system (PNS) via the vagus nerve: Yoga, breathing, meditation, self-massage, chanting, humming, and singing.
Shallow breathing has become increasingly common due to prolonged sitting, inactivity, and slouching. These habits can interfere with the body’s ability to engage the vagus nerve and activate the parasympathetic nervous system, which supports the body’s rest-and-digest response
Pranayama practices are powerful methods for accessing the vagus nerve - they tell the nervous system that it is okay to turn the fight-or flight response off. All you need to do to activate this is to breathe a little slower, and a little deeper (also ideally feeling the lower ribs lift and lower with breath). This slower breathing, stimulates the vagus nerve via the contraction and release of the diaphragm.
We use Brahmuri, the buzzing bee breath in this class - there are many studies on the powerful health benefits in singing, chanting, and even humming. The studies show an increase in the parasympathetic activation via this type of vagal stimulation.
Reflections:
Utilize the deeper breathing and humming exhales (like the buzzing bee) this week when you feel stress coming on - can you notice the stress in the moment? How does it feel when you use one of these tools?
How might this awareness support your body’s ability to relax, restore, and respond with greater ease throughout the day?