11 Vagus Nerve Hacks: Simple Ways to Calm Your Body's Stress Superhighway

3. Hum, Chant, or Sing

Making gentle sounds—whether you’re humming your favorite tune, chanting a simple “om,” or singing in the shower—can actually soothe your body on a deep level. That’s because the vibrations created by your voice stimulate the vagus nerve, especially as it passes through the throat. If music isn’t your thing, don’t worry about skill or style; even quiet humming offers benefits. Try it while preparing dinner, on a walk, or anytime you want to invite a ripple of calm. What matters most is that the experience feels enjoyable, not forced. Some people find group singing or chanting especially uplifting, but solo humming while folding laundry counts just as much. This practice can create a sense of connection, both with your own body and with others if you share it. Over time, regular vocalization can support better mood, relaxation, and even healthy digestion. Give yourself permission to sound “off-key”—your body only cares about the soothing vibration, not the note.

4. Savor Mindful Eating

Bringing attention to your meals isn’t just about digestion—it’s an invitation to calm your nervous system in the midst of daily life. The vagus nerve plays a major role in both stress response and gut health, linking how we eat with how we feel. Mindful eating simply means tuning into your senses: noticing the colors, textures, and aromas of your food, taking slower bites, and pausing to really taste each mouthful. With practice, these pauses activate the parasympathetic response, signaling it’s safe to relax and “rest and digest.” There’s no need to overhaul your diet or count bites. Instead, pick a moment—perhaps breakfast or a snack—when you can eat just a little more slowly, paying attention to the act itself. Even a few mindful bites can shift your state from hurried to present. If your thoughts drift to your to-do list, simply recognize it and gently refocus on your senses. Mindful eating isn’t about rules—it’s a long-term act of self-care that honors your relationship with food and your body.