Vagus nerve stimulation for calming the body & mind

The vagus nerve is one of the longest nerves in the body, running from the brainstem down to the abdomen, and it plays a crucial role in regulating many of the body’s internal processes, such as heart rate, digestion, and breathing. When the vagus nerve is stimulated, it can help children feel calmer and more regulated, reducing anxiety and improving overall well-being (Porges, 2011).

There are several different ways to stimulate the vagus nerve in children, and many of these activities can be done at home or in the classroom.

1. Deep breathing exercises: slow, deep breathing can activate the vagus nerve and trigger the relaxation response in the body. Encourage children to take slow, deep breaths, counting to four as they inhale and again to four as they exhale. This simple exercise can help children feel more grounded and centred.
2. Hugging: Hugging or cuddling can stimulate the vagus nerve and promote relaxation
3. Chewing: Chewing gum or other chewy foods such as fruit straps or BPA free chewable jewellery can stimulate the vagus nerve.
4. Yoga: Yoga is a great way to stimulate the vagus nerve, as many of the poses involve deep breathing, stretching, and relaxation. 
5. Singing: Singing can also stimulate the vagus nerve, particularly when children sing long, sustained notes. Encouraged children to sing along to their favourite songs or to try singing scales or simple melodies.
6. Cold water: Exposing the body to cold water, such as by splashing cold water on the face or sucking an ice cube or drinking a cold drink through a straw can also stimulate the vagus nerve. This can help activate the relaxation response in the body, reducing stress and anxiety.
7. Massage: Gentle massage can also stimulate the vagus nerve, particularly when the massage focuses on the neck. 
8. Humming: Humming can also stimulate the vagus nerve, particularly when the sound is generated in the back of the throat. Encourage children to try humming along their favourite songs.

By incorporating these simple activities into a child’s daily routine, parents and teachers can help to stimulate the vagus nerve and promote feelings of calm and relaxation. These activities can be especially helpful for children who worry or struggle with anxiety, helping them to feel more regulated and better able to cope with stress.

Written by Jessie Carson – Play Therapist/Occupational Therapist

References

Porges, S.W. (2011). The polyvagal theory: Neurophysiological foundations of emotions, attachment, communication, and self-regulation. W. W Norton & Company.