Simple Vagus Nerve Exercises for Instant Calm and Stress Relief

Lisette Marie

5. "Inner Oasis" Body Resonance Scan

Woman meditating yoga alone at sunrise mountains. View from behind. Travel Lifestyle. Photo Credit: Envato @olegbreslavtsev

Turn your attention inward to discover an 'Inner Oasis' of calm. Sit or lie comfortably. Close your eyes and slowly scan your body from your toes to the crown of your head, simply noticing any sensations—warmth, tingling, tension—without judgment. As you scan, imagine a soft, soothing hum or vibration resonating within each part, like a gentle internal massage. This practice of interoceptive awareness, combined with imagined resonance, subtly calms the sympathetic nervous system, allowing your vagus nerve to usher in a state of deep, embodied calm. Spend 2-5 minutes immersed in this sensory journey.

6. Gentle Abdominal "Belly Bloom" Breath

Young fitness girl lying on sport mat on lawn, breathing and meditating in park in sportswear. Photo Credit: Envato @benzoix

Your gut is profoundly connected to your brain via the vagus nerve, often called the "second brain." Try this gentle 'Belly Bloom' breath. Lie comfortably, knees bent. Place your hands softly on your lower abdomen. As you inhale deeply through your nose, imagine your belly is a flower gently blooming, expanding outwards. As you exhale slowly and fully, feel the 'flower' softly closing. After a few breaths, add a very gentle, slow, clockwise circular massage around your navel. This combination soothes the enteric nervous system, directly stimulating vagal afferents and promoting a deep sense of calm from your core.

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5. "Inner Oasis" Body Resonance Scan

6. Gentle Abdominal "Belly Bloom" Breath

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