The vagus nerve—often referred to as the "wandering nerve"—is like the body's internal zen master. It plays a key role in our parasympathetic nervous system, helping regulate rest, digestion, and calm after moments of stress.
With its far-reaching influence, it's no wonder that wellness enthusiasts and nervous system experts alike have been singing its praises.
Recently, I came across a beautiful infographic titled "Rituals to Soothe the Vagus Nerve". It's visually striking, packed with wisdom, and let’s face it, incredibly Instagrammable. But as I scanned each ritual, I had a mix of excitement, scepticism, and a few raised eyebrows.
So, here’s my take—an honest, no-nonsense breakdown of each ritual, blending science, personal experience, and a healthy dose of real talk.
Some practices I adore, others I’ve adapted, and a few… well, let’s just say they’re not all for me.
10 Rituals to Soothe the Vagus Nerve
1. Music 🎵
“Hum, sing, or listen to calming music + binaural beats.”
There’s no denying the power of music. Humming, in particular, has been shown to activate the vagus nerve and encourage relaxation. I often play binaural beats or soft ambient tracks in the evening, and I’ll admit—this one works.
But here’s the thing: not all sounds are created equal. Some frequencies can feel grating rather than soothing, and I’ve found it’s all about discovering what works for you.
My tip: Build a playlist specifically for moments of overwhelm or bedtime. If binaural beats aren’t your vibe, go for calming acoustic music instead. You can click the large writing to access them on YouTube for free.
Here are a few of my favourites that I’ve used for years:
Green Noise (just keep the volume low—loud green noise grates on my nerves!).
2. Adaptogens 🌿
“Support the body's adrenal, nervous + endocrine systems.”
Adaptogens are a staple in my morning coffee ritual. Ashwagandha, maca, and reishi are my go-tos, and they’ve helped me build resilience against daily stress.
They’re not an instant fix, but they can be a supportive ally in your wellness toolkit.
However, they’re not magic. If you’re running on four hours of sleep and a triple espresso, adaptogens won’t save you.
My tip: Start small. Experiment with one adaptogen at a time and pay attention to how your body responds.
3. Darkness 🌑
“Resting in darkness jumpstarts melatonin synthesis.”
Ah, darkness. The unsung hero of quality sleep. Science backs it up—melatonin production is boosted in the absence of light, leading to deeper, more restorative sleep.
I’ve taken this one pretty seriously over the years. I can’t sleep with even a hint of light in the room. I’ve worn a sleep mask for as long as I can remember and recently upgraded to a SnoozeBand™ Deluxe Sleep Mask with Headphones (not an ad, just genuine love for it!).
My tip: If total darkness feels uncomfortable, start with dim lighting in the evenings and work your way up.
4. Supplements 💊
“Protect the nerves with B vitamins.”
Supplements are a mixed bag for me. When used properly, they can be brilliant.
But overuse or poor quality supplements can lead to side effects (I’ve had nights of leg cramps and nerve tingling from too much Vitamin B—never again).
My tip: Work with a professional before starting a supplement routine. Sometimes, less is more.
5. Massage 💆♀️
“Get hands-on somatic healing to release trauma + tension.”
Massage is fantastic… if you’re someone who enjoys being touched. P
ersonally, I find it stressful unless I’m in physical pain or have pulled a muscle. It’s a neurodivergent thing—I know some of you will get it.
My alternative: Swap massage for restorative Reiki sessions or use self-massage tools like foam rollers.
6. 4-7-8 Breath 🫁
“Inhale for 4 counts, hold for 7, then exhale for 8.”
So, so good. Breathwork is one of my absolute go-tos for instant calm. The 4-7-8 method is a simple yet powerful practice, and it genuinely works.
But if counting feels like an extra layer of stress, skip the numbers. Just focus on slow, deep exhales.
My tip: Don’t overthink it. Just breathe.
7. Cold Therapy 🥶
“Curb stress + increase blood flow to the brain with cold water immersion.”
Listen, I’ll be honest—I hate being cold!!!
The thought of an ice bath makes me shudder. But there’s science behind cold exposure, and I’ve found smaller steps that work for me: splashing cold water on my face or using a cold facial roller.
My alternative: Swap it out for a steaming hot bath with Epsom salts, candlelight, and essential oils (frankincense and rose). Bonus points if you listen to one of the tracks I shared earlier.
8. Sleep Habits 🐓
“Keep your sleep-wake cycle consistent.”
Routine is everything. I wind down with the Lumenate app, switch my phone to ‘Do Not Disturb,’ and rub castor oil on my belly alongside a few drops of DoTERRA Air essential oil blend.
My tip: Make your sleep routine feel soothing, not restrictive.
9. Plant Medicine 🍃
“Trophorestorative herbs can help nourish the nervous system.”
I’m a huge fan of cacao ceremonies and am preparing for an ayahuasca retreat this year—a deeply personal and spiritual journey I’m taking seriously.
My note of caution: Plant medicine is powerful. Approach it with respect and professional guidance.
10. EFT (Emotional Freedom Technique) 👋
EFT, or "tapping," is an incredible tool for clearing built-up emotional energy and unwanted thoughts. It combines acupressure and psychology, and yes—it works.
How I use it: I turn to EFT when I feel emotionally stuck or anxious. Sometimes I follow a guided session, other times I tap intuitively.
My tip: Start with a simple guided video and see how it feels.
My Favourites & Ritual Toolkit:
Adaptogens in coffee ☕
The Lumenate app 🌟
Essential oils 🌼
Reiki sessions ✨
EFT 👋
My new grounding mat!
Final Thoughts:Wellness isn’t about rigid checklists. Pick a ritual, give it a go, and see how it feels. Whether it changes your life or just calms your day—that’s a win.
Let me know in the comments—what’s your go-to nervous system ritual?
Take a deep breath. It’s all about what feels right for you. 💛✨
O
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