If you ever feel anxious or stressed out, try vagus nerve exercises that will help you feel better.
The vagus nerve plays a key role in calming your mind. Whether you are suffering from a generalized anxiety disorder or you are just feeling stressed, vagus nerve exercises will help you calm your mind from anxiety.
Basically, anxiety is a state of the nervous system. Under normal situations, anxiety is essential in order to ensure your survival, keep you safe and protect you. But, you will feel like your body is frozen, even when you are safe.
In this article, you will find vagus nerve exercises that will help you to get rid of anxiety in less time.
3 vagus nerve exercises for anxiety
Anxiety and stress can affect your mental as well as physical well-being. There are various techniques and methods that help us to manage anxiety and stress, decrease pain and regulate the nervous system.
By stimulating the vagus nerve, you will feel calmer, energetic, and happier.
So, let’s talk about the vagus nerve exercises that can help you rewire your brain and overcome anxiety
1. Side Bend
For this very first exercise, you have to make yourself comfortable first. It is an easy exercise that you can do anywhere, anytime. This mini exercise will make you feel better.
So, here are the steps to do a side bend:
- Sit in a comfortable position, either on your bed, chair or floor.
- Now, put your right hand to the top of your head, and bring your right ear towards your right shoulder.
- Bend your head to the right side.
- Shift your eyes towards the left in such a way that your head stays in the same position.
- Hold this for a minimum of 30 seconds.
- When you feel a deeper breath, release your head.
After doing a right side bent, do exactly the same exercise on your other side. Take a break and repeat this exercise twice.
2. Full Salamander Exercise
Full salamander exercise is one of the effective vagus nerve exercises for anxiety. This exercise helps you unlock the dominance of reptilian brain circuitry.
- Here are the steps to do full salamander exercise
- Get on all your fours (legs and arms).
- Support your body weight with your hand’s palms and knees.
- Find a suitable head position.
- Once you find a suitable position for your head, look towards the left without turning your head.
- Hold that position and bent your head to the left.
- Hold on for a minimum of 30 seconds.
- Bring your head and spine to the center
- Release the position.
- Repeat the same on your left side.
3. Twist and turn
Twist and turn are one of those vagus nerve exercises for anxiety that help you reduce your body tension and refresh your mind.
Here are the steps to do twist and turn
- Hold on to your elbows and level them with your shoulders.
- Now, sit up tall and turn 3 or more times towards each side.
- Now, hold your elbows again and level them with your forehead.
- Turn 3 or more times towards each side.
- Now bring your elbows towards your chest, hold them and turn on each side 3 times.
After doing this exercise, notice how you are feeling. You will feel better and easier to breathe because this exercise opens up your whole thoracic cage.
FAQs
How do I calm my vagus nerve anxiety?
Here are the things you should do in order to calm your vagus nerve anxiety:
- Breathe deeply
- Hum, sign, or gargle
- Meditation
- Yoga
- Exercise
- OM chanting
What side of the neck is the vagus nerve on?
Actually, the vagus nerve is a set of two nerves. One vagus nerve is on the right side of the neck, the other is on the left side of the neck.
The Bottom Line
The vagus nerve plays a key role in stimulating the nervous system. This nerve also plays an important role in mental as well as physical health functions. There are a variety of vagus nerve exercises for anxiety, stress, and depression.