First things first, what’s your favourite way to relax after a stressful day? Maybe it’s a Netflix binge or indulging in some chocolate therapy. But is it the right way to deal with anxiety? What does a vagus nerve reset even mean? So, you're probably curious about this mysterious nerve and how to tweak it to your advantage. The good news is that the vagus nerve can be manually reset through specific breathing techniques, meditation, or even socializing. And believe it or not, these simple interventions can have a profound impact on your anxiety levels, allowing you to tackle life's challenges with renewed resilience.

 

What Is The Vagus Nerve?

The vagus nerve is a long nerve that starts in the brainstem and travels all the way down to the abdomen. It’s a key part of the parasympathetic nervous system, which is the part of the body’s nervous system responsible for rest, recovery, and balance. This nerve plays a big role in keeping many body functions steady — including digestion, heart rate, mood, hormone levels, and the immune system.
When we face stresses like danger, worry, or even too much pressure, that is the point where another part of our nervous system kicks in: the sympathetic nervous system. It prepares us for “fight or flight”. This leads to speeding up the heart, tensing muscles, and heightening alertness. That’s useful for short-term survival, but it’s not meant to last.
The vagus nerve helps bring the body back into homeostasis, which means a stable and healthy internal balance. It signals to slow things down — lowering the heart rate, calming the mind, and allowing organs to function normally again. In short, the vagus nerve is like a brake system for stress, helping the body return to a calm and steady state.

 

Working of the Nervous System 

The nervous system is like the control centre for your body, managing everything from your heartbeat to how you feel. One key part of it, called the autonomic nervous system, plays a big role in your emotional health. It has two main parts: the sympathetic nervous system and the parasympathetic nervous system. Both use hormones to help prepare your body for different situations.

When your brain senses a threat, it activates the sympathetic nervous system. SNS triggers the "fight or flight" response. This is why your heart might race or your palms sweat when you're stressed—your body is getting ready for action. On the flip side, the parasympathetic nervous system takes over when it’s time to recover. It helps your body calm down and relax after the stress is over.

 

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Having a balance between these two systems is really important. Think of it like a body of water with waves coming from both sides. When both systems are in harmony, the waves balance out, and you feel in control. But if the sympathetic system floods your body with too many stress hormones, you might feel anxious. If the parasympathetic system pushes too many calming hormones, you could feel disconnected or apathetic.

The autonomic nervous system is crucial for your overall health because it keeps your body functioning smoothly. When things are balanced between the sympathetic and parasympathetic systems, your body can handle stress better and recover faster. This balance leads to better physical and mental well-being.

 

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Is There a Link Between Anxiety & Vagus Nerve Reset?

Yes, the vagus nerve is directly connected to anxiety. It’s a long nerve that runs from your brain to your gut and helps control things like heart rate, breathing, and digestion. One of its main jobs is to help calm your body after stress. When the vagus nerve is working well, it signals the body to relax, helping reduce anxiety symptoms.

Resetting or stimulating the vagus nerve can help lower anxiety. Things like deep breathing, humming, cold exposure, or even meditation can activate this nerve. When it’s activated, it tells your body that you're safe, lowering your heart rate and calming your nervous system. This helps shift you from a “fight or flight” state into a more peaceful, relaxed one.

Some people with anxiety have a low vagal tone, which means their vagus nerve isn’t as active as it should be. That makes it harder for their bodies to calm down after stress. But the good news is that you can train or "reset" your vagus nerve. Regularly doing calming practices can improve how well the nerve functions, and over time, this can help manage and reduce anxiety.

 

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Here’s the tricky part: your body doesn’t always know the difference between a real danger (like a bear charging at you) and something that only feels threatening (like a work deadline or an unsettling text). In both cases, your stress response is triggered. And with modern life full of constant pressures, it’s easy for the body to stay stuck in that “fight-or-flight” mode far longer than it should.

However, if your vagal tone, which is just a way of saying how active and responsive your vagus nerve is, is strong, your body becomes much better at handling stress. You’ll feel more in control, more balanced, and less reactive. The good news? You can actually train your vagus nerve. Simple habits like taking cold showers, doing light exercise, humming or singing, and supporting your gut health can all help stimulate it and build resilience against stress.

 

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7 Ways to Reset Your Nervous System

Consume Omega-3s

According to a 2011 Frontiers in Physiology scientific review, consuming omega-3 fatty acids can help increase vagal tone and support a healthy parasympathetic nervous response by playing a key role in regulating heart rate variability (HRV).

If you’re aiming to boost your heart rate variability (HRV), scientific studies show that increasing your intake of omega-3s — especially the marine-based types EPA and DHA — can be effective. These healthy fats support a stronger parasympathetic response, helping your body stay calm and balanced.

 

Go For A Hard Reset

Ever tried rock climbing? If you have, you probably remember that rush — the mix of excitement and nervous energy as you made your way up. Your heart pounded, your muscles tightened, and your focus sharpened with every move. That kind of challenge kicks your body into “fight or flight” mode. Everything feels intense. And yet, when you finally reach the top and take a breath, your body quickly shifts back into calm. It’s a reset — and it feels good.

Even if you’ve never climbed a wall, you can picture how your body reacts to something that pushes your limits. The contrast between that physical stress and the constant hum of daily pressure — emails, meetings, deadlines — is striking. Most of us stay in a state of mild tension without even noticing. But that’s not how we’re built to function. We need those moments to step back, breathe, and let our nervous system settle. Just like after a tough climb, a reset can help us return to our lives with more clarity, calm, and control.

Try a Physiological Sigh 

Slow, deep breathing can really help settle your nervous system. A physiological sigh is especially effective: take a deep breath, then inhale a little more, and finally exhale fully. This simple act can help reset your stress response and bring you back to a calmer state. 

Other deep breathing exercises that are great for relaxation include box breathing, where you inhale for four counts, hold for four, exhale for four, and pause for four; 4-7-8 breathing, which involves inhaling for four counts, holding for seven, and exhaling for eight; and diaphragmatic breathing, where you focus on breathing deeply into your belly, rather than your chest. To add on, meditation is also helpful when it comes to resetting the nervous system.
 

Use a Weighted Blanket

A weighted blanket can be incredibly calming by providing gentle, even pressure across your body. To use it, simply drape the blanket over yourself while you’re sitting or lying down, allowing the weight to create a soothing, hugging sensation. This pressure has been shown to help in anxiety relief, ease tension, and promote relaxation, making it a great tool for winding down before bed or during moments of stress.

This type of pressure has been found to help activate the parasympathetic nervous system, which calms your body and promotes relaxation. Using a weighted blanket can be particularly helpful for reducing feelings of anxiety, improving sleep, and easing muscle tension.
 

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Chew on Ice

This might sound strange to do but this works wonders, but make sure to use it occasionally. Chewing on ice can be a simple and effective way to reset your nervous system. The cold sensation triggers a response in your body that helps bring your focus to the present moment, interrupting the cycle of stress or anxiety. When you chew ice, your body’s attention shifts from emotional stress to the physical sensation of cold, helping to ground you. 

The sharp, intense feeling can stimulate the vagus nerve, which plays a key role in regulating your body’s relaxation response. This quick shift can help reduce the intensity of stress and reset your nervous system, making you feel calmer and more in control. However, it's important to do this safely, as chewing ice regularly can damage your teeth.  

 

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Try Tapping (Emotional Freedom Technique - EFT)

EFT is a technique where you tap on specific points of your body—like the outer palm, your forehead, below your nose, and just under your lip. While tapping, focus on a calming thought or phrase. It’s believed to help release negative emotions and bring a sense of calm.

It can be used for a variety of emotional challenges, such as stress, trauma, or even cravings. Research suggests that tapping on these specific acupressure points while focusing on a problem can help reduce the intensity of negative emotions by reprogramming the brain’s response to stress. Many practitioners report feeling a sense of relief and emotional clarity after just a few rounds 
 

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Use Co-regulation

Co-regulation is the process of managing your emotions and stress by connecting with someone else. It happens when you rely on the presence, support, or calming energy of another person to help stabilise your nervous system. This can be through physical touch, like a hug, or through simply being around someone who is calm and supportive 

Sometimes, we just need to connect with others to feel more grounded. Talking to a friend, or family member, or even cuddling with a pet can help soothe your nervous system and make you feel more at ease.

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