Activate the Vagus Nerve: 60 Seconds to Boost the Brain

Melissa Hughes
Oct 1
2 min read

What if I told you there was a really simple brain hack that would give you an advantage when you really need to bring your A-game? New research shows that we can pump the brakes on stress and get a cognitive advantage by activating one very specific nerve in the body.

Introducing the vagus nerve.

The vagus nerve is the CEO of the parasympathetic nervous system — also known as the rest-and-digest or chill-outsystem. When we activate the vagus nerve, we put the sympathetic nervous system — the hair-on-fire/do-something-now system — on pause, along with the flood of stress hormones it releases.

In simple terms? The vagus nerve is your body’s internal “off switch” for overreaction.

The Science Behind Your Body’s Calm Command Center

Running from your brainstem all the way down to your gut, the vagus nerve is the longest cranial nerve in your body. It connects your brain to your heart, lungs, and digestive organs — basically the entire VIP section of your nervous system.

When it’s activated, your heart rate slows, blood pressure drops, digestion improves, and your body shifts from fight-or-flight to rest-and-recover.

And here’s the bonus: activating your vagus nerve doesn’t just help you chill — it actually sharpens cognitive performance.

When stress hormones drop, blood flow and oxygen return to the prefrontal cortex — the decision-making, planning, and focus center of the brain. Translation: you think clearer, react smarter, and perform better under pressure.

Why You Should Care About Vagal Tone

You’ve probably heard the phrase muscle tone — but did you know your vagus nerve has tone, too? Vagal tone refers to how efficiently your vagus nerve turns on that calming response.

High vagal tone = faster recovery from stress.Low vagal tone = longer time to calm down and higher cortisol levels. Researchers have linked strong vagal tone to:

Better focus and emotional regulation
Improved heart health
Stronger immune function
Lower anxiety and depression
Higher resilience after setbacks

So yes — training your vagus nerve is like cross-training your nervous system.

5 Simple Ways to Activate the Vagus Nerve (No Equipment Required)

You don’t need fancy gadgets or supplements to strengthen your vagal tone. Just a few daily habits can make a measurable difference.

1. Breathe Like a Pro

Slow, deep breathing — especially box breathing (inhale 4, hold 4, exhale 4, hold 4) — directly stimulates the vagus nerve. Exhaling longer than you inhale tells your body: “We’re safe.”

2. Humming, Chanting, or Singing

The vagus nerve runs near your vocal cords. Gentle humming or singing actually vibrates the nerve, sending calming signals to your brain. So yes, your shower karaoke is technically neuroscience.

3. BRRRRR!

Splashing cold water on your face or ending your shower with 30 seconds of cool water can trigger the vagus nerve and reset your stress response almost instantly.

4. Laughter and Social Connection

Genuine laughter and positive social interactions activate the vagus nerve and boost oxytocin — the bonding hormone. That’s why laughing with friends literally lowers stress.