Have you been told to “calm down” or “just breathe” and felt frustrated because it’s not helpful? For many neurodivergent folks and those healing from trauma, the nervous system isn’t able to regulate as easily because of being in survival mode or sensory overload. This means the nervous system is already dysregulated, making it more difficult for the nervous system to detect safety and regulate.
Healing isn’t about overriding the way your nervous system adapted over the years to keep you safe. Healing is centered on teaching your nervous system that there are other options other than dysregulation.
Neurodivergent and trauma adapted brains need bottom up regulation to help the body understand safety before it tells the mind “we’re okay”.
What are bottom up nervous system regulation skills?
There are different ways to regulate the nervous system. Top down skills focus on starting with cognition (thinking) to create meaning which leads to a nervous system response. Bottom up nervous system skills focus on starting with the sensory experience, leading to changes in the nervous system, and then following with cognition.
Bottom up skills use sensory and reflexive pathways that connect directly to the brain stem and autonomic nervous system. These pathways are used to signal to the brain and the nervous system that they are safe.
This is why being told to “calm down” or “just breathe” doesn’t work. Those cognitive processes of “comprehending” safety and communicating it throughout your body is processed in a higher cortical area of the brain. In survival states, the pathway from thought to body is disrupted. But the pathway from body to brain remains open. Bottom up skills allow your body to communicate to your brain for you because it speaks the nervous system’s native language of safety.
So, what is Vagus nerve stimulation?
The vagus nerve is one of the pathways that bottom up skills utilizes to communicate directly with the brain. This nerve’s origin is in the medulla, the part of the brain that controls survival functions, processing safety and danger before conscious thought.
The vagus nerve is located on both sides of the neck branching downward through the heart and lungs and continuing into the stomach, intestines, liver, and pancreas. It is the main communication highway of the parasympathetic nervous system. The reason stimulating the vagus nerve works is because it directly feeds the brain evidence of safety.
This is a powerful tool because when you’re panicking, unable to think, overstimulated, or dissociating, the pathways that would lead to cognition and reasoning are blocked. Stimulating the vagus nerve allows safety to be communicated in a faster and more efficient way. When the brain receives this information, the nervous system is able to calm and regulate.
Vagus Nerve Stimulation At Home
Stimulating your vagus nerve doesn’t require seeing a doctor, a masseuse, or a specialist. You can engage in simple vagus nerve stimulation exercises at home, or wherever and whenever you need to regulate your nervous system.
Below are 33 exercises you can use to regulate your nervous system, PLUS, download the vagus nerve exercises to print at home!
What is vagus nerve stimulation?
Vagus nerve stimulation (VNS) refers to techniques that activate the vagus nerve. The vagus nerve is a key part of the parasympathetic nervous system that helps regulate stress, heart rate, digestion, and emotional responses. Clinically, VNS can involve an implanted device that sends electrical signals to the brain, while more accessible approaches include breathing, cold exposure, and somatic exercises.
What does the vagus nerve actually do?
The vagus nerve connects your brain to major organs like your heart, lungs, and digestive system. It plays a major role in the body’s “rest and digest” response, helping regulate things like heart rate, breathing, and inflammation.
Can vagus nerve stimulation help with anxiety or stress?
Yes. Stimulating the vagus nerve can support your nervous system by increasing parasympathetic activity (your “calm” state) and reducing stress responses. Some research suggests it may help regulate emotional reactivity and reduce symptoms related to trauma and chronic stress.
Is vagus nerve stimulation the same as using a medical device?
Not necessarily. Clinical VNS involves a surgically implanted device used for conditions like treatment-resistant depression or epilepsy. However, many people use the term more broadly to refer to natural vagus nerve stimulation techniques, like breathing exercises, humming, or cold exposure.
How do you stimulate the vagus nerve naturally?
There are several accessible ways to stimulate the vagus nerve, including:
Slow, diaphragmatic breathing
Humming or singing
Cold water exposure (like splashing your face)
Gentle movement or stretching
Social connection and safe interactions
These approaches work by signaling safety to your nervous system.
How long does it take to see results?
Some techniques (like breathing or cold exposure) can create immediate shifts in how your body feels, while longer-term regulation happens with consistent practice over time.
Is vagus nerve stimulation a cure for anxiety or trauma?
No. It’s not a cure. But it can be a supportive tool that helps your nervous system become more flexible and resilient. It’s most effective when combined with other approaches like therapy or lifestyle changes.
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