Every stressful thought, worry, regret, or experience shifts your nervous system.
Stress keeps you alive and allowed humans to propagate.
Yet, long-term chronic stress from modern life speeds up degeneration, aging, and disease progression.
Your body has a built-in mechanism to shield itself against rampant stress. It’s called the vagus nerve Share on XYou can use lifestyle, diet, and modern technology to reboot the nervous system, shift it out of stuck mode, and relieve stress.
Whether you’re looking for the strongest ways to stimulate your vagus nerve naturally, or the best at-home vagus nerve stimulator devices, I’ll share all the best optimization strategies in this article.
Why Stimulate the Vagus Nerve
Many of the mechanisms that allow humans to thrive occur automatically.
Sometimes, those mechanisms don’t work the way they should and get “stuck”.
Humans no longer experience biologically compatible levels of mental, emotional, and physical stress. Previously, periods of stress were followed by ample recovery, relaxation, and rebuilding.
Modern living has disrupted the balance which interferes with all kinds of processes, and causes degeneration.
The vagus nerve is a communication superhighway between the brain and the body.
Optimizing it restores balance and improves the health and function of organ systems throughout your body:
- Hormones: helps dampen your stress response by reducing the production of cortisol (a stress hormone) and lowering heart rate
- Mood & mental health: alleviates mood disorders like depression and anxiety by affecting neurotransmitters like serotonin and GABA
- Emotional stability: helps improve decision making and resilience—especially while under heavy stress/pressure
- Digestion: enhances the secretion of digestive enzymes, increases blood flow to the gut, and reduces inflammation in the digestive tract
- Hunger & cravings: instrumental in the gut-brain connection, influencing appetite, food absorption, and even cravings
- Breathing: poor vagal tone also results in shallow, unhealthy breathing. Conversely, working on the vagus nerve can lead to better breathing patterns
- Heart rate: regulates heart rate variability (HRV), a key indicator of cardiovascular health. Higher HRV shows better stress resilience and lower heart disease risk
- Blood pressure control: Vagal tone helps control blood pressure. Activation of the vagus nerve can lower blood pressure and decrease the risk of hypertension
- Sports performance: athletes often struggle with high-pressure nervousness and mental chatter. Vagal toning helps buffer performance anxiety and stress
Over the long-term, heart rate variability training can help you improve the function of your vagus nerve (called your “vagal tone”).
Yet you may want immediate results too.
Top Vagus Nerve Stimulator Devices
While I’m a huge proponent of healthy lifestyle practices, technology provides the fastest and strongest vagus nerve stimulation available.
Professionals use and some even prescribe high-quality VNS devices as alternatives to potentially risky stress relieving medications.
Plus, these VNS systems don’t have the side effects.
Note that whenever you’re dealing with electricity and the human body, you want to make sure you’re choosing a safe system.
Hoolest VeRelief Prime
I’ve tried a bunch of vagus nerve activators, and this one’s my favorite. It’s my usual go-to.
VeRelief Prime is compact, discreet, doesn’t require any apps or messy electrode gel, has five modes for different use cases and benefits, and is competitively priced (no membership fees).
They also offer a beginner model that’s $100 less, simpler, and has just the one main mode most people use it for.
To learn more, check out my Hoolest VeRelief VNS device review or watch my interview with the founder Dr. Nick Hool.
Use Hoolest discount code OUTLIYR10 to save 10%
Pulsetto
One of the biggest names in vagus nerve technology, Pulsetto became popular after it was spotted in tech billionaire Bryan Johnson’s longevity “Blueprint” protocol.
It’s also used by some of the top biohacking influencers like Ben Greenfield.
This high-tech system pairs to your smart phone, sits around your neck almost like a necklace, and allows you to enjoy hands-free vagus nerve activation.
Pulsetto’s another solid pick, and you can view my interview with their Co-Founder Vitalijus to learn how it compares.
Use Pulsetto discount code URBAN to save 10%
Truvaga
The other major company providing quality vagus nerve devices is called Truvaga. Before rebranding, they were called GammaCore.
Truvaga offers two models, one app-free model and one more affordable option that was designed to—oddly—last for 350 sessions.
I don’t see any real reason to choose this over the other options, unless you score a great deal.
Use Truvaga discount code NERVE10 to save 10%
Sensate
While not technically an at-home vagus nerve stimulator, Sensate uses a natural technology of infrasonic waves and sound to tone the vagus nerve.
They designed the system to shield you from stress and deepen your sleep.
I like the simplicity and approachability of this technology.
You simply put on the lanyard, activate their app, and relax as the soothing vibrations tone your vagus nerve and balance your nervous system.
A great overall device that won Time’s Best Inventions of 2022 award.
Apollo Neuro
Although this device doesn’t stimulate the vagus nerve like the classical options, it also works great and is backed by some good neuroscience research.
Apollo Neuro works by using haptic technology (specially calibrated vibration patterns) to stimulate human touch.
Essentially, it mimics the oscillation patterns between bodily organs that naturally occur during deep deliberate breathwork. It pairs to your phone and allows you to set up custom automatic schedules.
Want to boost your focus in the morning? Simulate meditation during the early afternoon? Elevate your HRV after a night workout? Put your brain into a relaxed and care-free mode after work (without booze)?
Just setup your ideal schedule once, wear it, and it does everything automatically. I use this one daily because it’s so simple, effortless, and makes a quantifiable difference. Check out my Apollo Neuro wearable review to learn more.
Use Apollo Neuro discount code URBAN to save $60
Stimulate the Vagus Nerve Naturally at Home
Curious about the best at-home ways to stimulate the vagus nerve naturally?
This is where I began, and these strategies are often the most affordable options to reset and tone your vagus nerve.
Vagus nerve stimulation is one of the top biohacking trends of the future and it can be done almost for free.
Incorporate some of these simple practices and lifestyle changes into your routine. As a bonus, they tend to improve your overall health too.
Deep nose breathing
Breathing deep, slow, and through the nose is one of the top ways to engage the diaphragm and naturally stimulate the vagus nerve.
Nasal breathing activates the parasympathetic nervous system (relaxation) and produces more alpha brain wave (calming) activity [R].
Unfortunately, most people breathe wrong and this exacerbates vagal tone issues Share on XControlled patterns like 4-7-8 breathwork are excellent options.
Cold plunge
Ice baths, “cold plunging”, or submerging your face in cold water also boost parasympathetic activity. Initially, this actually causes stress but the body hyper-compensates and vagal tone improves [R].
This also builds mental resilience, increasing the circumstances in which the brain feels safe.
I’ve previously written about the benefits of cold plunging, and most experts recommend pairing this practice with deliberate breathing.
Even just splashing cold water on your face helps, as this can activate the “mammalian dive reflex”.
Meditation & mindfulness
Similarly, regular meditation and mindfulness practices promote relaxation, reduce stress, and can improve vagal tone.
You can see some of the same beneficial changes as other modalities such as:
- Increased heart rate variability
- Greater parasympathetic nervous system activation
- Stress resilience
- Neuroplasticity
- Better emotional regulation
- Decreased markers of stress
There are many mindfulness and meditative practices that work. I use a bunch, including Ziva Technique, Tony Robbin’s “3 to Thrive”, EcoMeditation, and simple mindful eating.
Singing, humming, & chanting
Singers enjoy hidden health benefits that science is only beginning to uncover. One of them includes greater parasympathetic activation [R].
Virtually anyone knowledgeable about the vagus nerve will recommend singing, humming, and chanting as powerful ways to naturally achieve vagal stimulation at-home. Any time, any place.
Research suggests that humming works quite well to boost HRV and thus vagal activation [R].
Adding a few minutes of humming to your daily routine is free, simple, and doesn’t require singing lessons.
Gargling
While less powerful than singing, chanting, or humming, gargling can also improve vagal nerve tone.
For the best results, use cold water and gargle for 30-60 seconds. Better yet, combine this with the other items on this list.
Yoga, Tai Chi, & Qigong
Breath control plays a large role in these subtle movement practices. Instead of “working out”, these movements “work in” and build your energy (rather than drain it).
Movement also promotes circulation and overall nervous system balance Share on XBeyond movement and breath, each of these activities also incorporate elements of mindfulness and social interaction (when done in classes).
Research suggests that yoga, Tai Chi, Qigong, and other subtle movement practices can also improve vagal nerve tone [R, R].
Massage
Unlike rough massages which put the body into a fight-or-flight sympathetically stressed state, gentle massages activate the vagus nerve.
This is one of many benefits known by masseuses and subjectively experienced by their clients as deep “stress relief”.
Light to moderate pressure foot and neck massages seem to be especially beneficial for natural vagus nerve activation. Interestingly, even a “sinus massage” appears to work [R].
Researchers believe massage works by stimulating the body’s pressure receptors [R, R].
Laughter
Laughter’s certainly the most fun and enjoyable way to activate vagal pathways at home or on the go.
Laughter induces diaphragmatic breathing, which stimulates the vagus nerve Share on XResearch demonstrates that laughter increases heart rate variability too.
Plus, there’s the added benefits of beneficial neurotransmitter release. The magnitude of effect won’t be as high as some of your other options though.
Acupuncture
Acupuncture is one of the most famous forms of alternative medicine, originating from Traditional Chinese Medicine and now widely practiced around the world.
By inserting incredibly thin needles into specific points on the body, known as acupoints, acupuncture influencers the vagus nerve.
Leading to all the classic changes like improved relaxation, stress, HRV, etc.
Researchers hypothesize that these acupoints are connected the pathways that impact the vagus nerve, and studies show that it changes:
- Brain activity
- Neurotransmitter levels
- Overall activation of the parasympathetic nervous system
Acupressure & tapping
Like acupuncture, acupressure refers to stimulating different parts of the body—but instead of using needles, practitioners apply physical pressure.
Making it safer and more accessible for at-home use. As seen with the massage example above, to make this work you’d want to use moderate pressure at least.
Or, you can try the related technique called “EFT tapping” which combines cognitive therapy with physical tapping on particular meridian points.
This engages the autonomic nervous system which simultaneously creating a calming effect.
You could also just lay on a nail bed or an acupressure mat.
Synbiotics
The vagus nerve connects the brain to many other organs, especially the gut.
So it shouldn’t come as much surprise that improving gut health can influence vagal function.
Specific probiotic strains can modulate the gut-brain axis, which in turn affects vagal tone. Some of these include:
- Bifidobacterium longum
- Lactobacillus rhamnosus
Probiotics work best when they also have prebiotics, a combo called “synbiotics”. To learn more, see my article on the best synbiotic supplements.
Social activity
The longest-lived “Blue Zone” hotspots of the world all prioritize social life. Social engagement is another simple way to beneficially stimulate the vagus nerve.
According to Dr. Stephen Porges’ polyvagal theory, social engagement activates the myelinated vagus nerve, which promotes calmness and inhibits sympathetic influences on the heart
Building strong relationships has myriad benefits beyond vagus nerve activation too.
Meet new people, find a local event, or try something new.
Vagus Nerve Stimulation Questions & Answers
Can I just use a cheap TENs device as a VNS?
No, the parameters of VNS and TENs devices are different, as are the power levels. TENs units are not designed for this kind of application and have not passed rigorous safety testing.
Is vagus nerve stimulation safe?
VNS devices are generally recognized as safe when used according to the directions. Many of the other natural lifestyle vagus nerve stimulating tips are even safer.
What weakens your vagus nerve?
Factors that impair vagus nerve function include exposure to environmental toxins, chronic stress, physical trauma and injury, infections, poor posture, surgical complications, hormonal imbalances, inflammation, neurological dysfunction, gut dysbiosis, poor nutrition, and many more.
Is it worth buying a VNS device?
Devices provide the fastest and most powerful stimulation, but some are quite expensive. Unless you have a health condition or require maximum strength, experts often recommend starting with the natural at-home strategies (which are generally free too).
Do I need to go to a masseuse for vagus nerve massages?
No, you can get the benefits by massaging yourself. Gently apply increasing pressure to your neck, throat, and abdomen. These are three areas where your vagus nerve is most easily stimulated. This can be paired with deep breathing to promote further activation.
Safely Stimulating Your Vagus Nerve At Home
The vagus nerve is one of the body’s core communication superhighways. It’s largely tasked with governing your stress response.
That’s why many of the top biohackers recommend optimizing the vagus nerve for health & longevity.
Lifestyle practices that can help improve vagal tone include:
- Cold water immersion
- Singing, humming, chanting, gargling
- Social engagement
- Gentle movements like yoga, tai chi, qigong
Sometimes, it gets “stuck” and needs a more powerful “reboot”.
Vagus nerve stimulator systems can help. I usually choose VeRelief for the strongest benefits, but Pulsetto and Sensate are good too. Apollo is the easiest and most convenient of all.
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What about you? Do you have any great biohacks to stimulate your vagus nerve? Drop a comment below and let me know!
