NEW DELHI: In today’s fast-paced world, stress has become almost constant. Women juggling careers, family, and social responsibilities often feel the weight of mental and physical tension. But science shows that stimulating the vagus nerve—the body’s key highway for the nervous system—can help shift from “fight or flight” to “rest and digest,” reducing stress, anxiety, and even digestive issues.
The vagus nerve connects the brain to organs like the heart, lungs, and gut, and plays a critical role in regulating heart rate, breathing, and inflammation. Strengthening its function is like giving your nervous system a reset button. Here are seven simple techniques that women can weave into their daily routine to stay calm and resilient:
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DEEP, SLOW BREATHING Conscious breathing is one of the most effective ways to activate the vagus nerve. Slow inhales followed by extended exhales signal your body to relax. Even five minutes of focused breathing can lower cortisol levels and calm racing thoughts.
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COLD EXPOSURE Splashing your face with cold water or taking a brief cold shower stimulates the vagus nerve, improving alertness and reducing stress. Women often find cold water techniques invigorating, especially in the morning.
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HUMMING AND SINGING The vibrations of your vocal cords during humming or singing send signals to the vagus nerve. It’s not just soothing—it strengthens the connection between your brain and body. Singing along to your favourite playlist or even humming while working can be surprisingly calming.
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GARGLING Odd as it sounds, gargling activates muscles linked to the vagus nerve. Doing this for 30 seconds a day can subtly enhance nervous system regulation.
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FACE AND NECK MASSAGE Gentle self-massage around the jawline, temples, and neck relaxes tense muscles while stimulating the vagus nerve. Women often report a noticeable drop in tension and a lighter mood after a few minutes of mindful touch.
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EYE MOVEMENTS Moving your eyes from side to side or following slow circular patterns can activate the vagus nerve and improve coordination between your brain and body. It’s a small, desk-friendly exercise for women balancing long hours of screen time.
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MINDFUL EATING Eating slowly, chewing thoroughly, and savouring each bite helps activate the vagus nerve via the gut-brain axis. Women practicing mindful eating often notice reduced digestive discomfort and a calmer mealtime experience.
Integrating these techniques into daily life doesn’t require hours or special equipment. Even a few minutes of breathwork, humming, or mindfulness can make a significant difference in stress levels and overall well-being.
In a world that often demands women to multitask relentlessly, tuning into the body’s natural relaxation system can be a powerful act of self-care. Stimulating the vagus nerve isn’t just a trend—it’s a scientifically backed way to reclaim calm, clarity, and balance in daily life.