Simple Ways to Support Your Vagus Nerve and Heal Your Nervous System

Why the Vagus Nerve Needs Support

Over the last two weeks in this series, we’ve been exploring the vagus nerve—what it is, why it’s so important, and how it impacts everything from digestion to mood to our ability to handle stress.

Here’s the reality: modern life, and especially the hormonal changes that come with surgical menopause, keep many of us stuck in stress mode. That “fight, flight, or freeze” feeling can become a daily companion—racing thoughts, shallow breathing, and a body that never quite feels at ease.

The good news? The vagus nerve is like a built-in reset button for your body. When we learn how to support and stimulate it, we can calm the nervous system, lower stress hormones, and create a sense of safety and balance from the inside out.

And sometimes, the results can be felt in just minutes.

A Story of Relief in the Middle of a Panic Attack

Just last week, I was speaking with a friend who was in the middle of a panic attack. She had pulled into a parking lot, sitting in her car, when the anxiety came on so strongly that she felt paralyzed.

Her chest was tight. Her breathing was shallow. Her heart was racing.

I could feel the fear in her voice. And in that moment, I gave her a quick but powerful breathing technique that directly activates the vagus nerve.

Within less than two minutes, she said she could feel her blood pressure start to come back down. And in less than five minutes, she felt calm enough to drive herself home.

That’s how powerful these practices can be.

For women in surgical menopause, when our nervous systems are often on high alert due to hormonal shifts, this kind of tool is life-changing. It’s why I feel so deeply passionate about sharing this work—because no woman should feel trapped inside her own body without knowing how to find relief.

How to Support Your Vagus Nerve in Daily Life

The beautiful thing about the vagus nerve is that it responds to simple, consistent practices. You don’t need hours of meditation or expensive tools—you can begin with small daily steps that calm your body and bring you back into balance.

Here are some of the most effective practices:

1. Breathwork

Your breath is the fastest, most accessible way to activate the vagus nerve. Techniques that emphasize a long, slow exhale signal to your body that it’s safe to relax.

• Box Breathing: Inhale for 4 counts, hold for 4, exhale for 4, hold for 4.

• Extended Exhale: Inhale for 4, exhale for 6–8.

• Humming Breath: Inhale through your nose, then hum on the exhale. The vibration enhances vagal tone.

2. Cold Exposure

Splashing your face with cold water or ending your shower with 30 seconds of cool water can stimulate the vagus nerve. It’s a physical way to reset your body’s stress response.

3. Humming, Chanting, or Singing

Because the vagus nerve connects to the vocal cords, using your voice in this way creates vibration that stimulates it. Singing in the car, humming while you cook, or chanting during meditation can all be powerful tools.

4. Gentle Movement

Practices like yoga, tai chi, or simply walking outdoors help regulate the nervous system. Movement combined with breath is especially supportive.

5. Restorative Practices

Meditation, prayer, stillness, and deep relaxation all help strengthen vagal tone. These practices teach the body how to shift out of stress mode and into a state of safety.

Why These Practices Matter

When you make these practices part of daily life, your nervous system begins to change. Instead of staying locked in stress mode, your body learns how to return to balance more easily. Over time, this builds resilience—you feel calmer, more grounded, and better able to handle whatever comes your way.

For women in surgical menopause, this is especially important. Hormonal changes can amplify anxiety, hot flashes, and feelings of overwhelm. Supporting your vagus nerve gives you a direct way to soothe those symptoms and reclaim a sense of peace in your body.

Turning Pain into Purpose

I believe that through the struggles of loss—whether it’s the loss of health, fertility, or the life you imagined—you gain a unique perspective. You know the value of a day, of a breath, of a moment of peace.

And when you learn to support your nervous system, you give yourself the chance to live more fully in that peace, even after hardship.

That’s why this work means so much to me. Because it’s not just about calming the body—it’s about giving women the tools to transform pain into meaning, and fear into freedom.

Gentle Invite

Supporting your vagus nerve is one of the most loving things you can do for yourself. If you’d like guided support in calming your body and mind, I invite you to explore my Nervous System Reset—the same practice I return to again and again in my own healing journey.