The vagus nerve is like the body’s “superhighway,” connecting our brain to vital organs and playing a starring role in our stress response, emotional health, and overall sense of well-being.
In Washington, DC, where long hours at the desk, metro commutes, and high-pressure jobs are the norm, finding effective vagus nerve exercises doesn’t have to be complicated—whether you’re managing daily stress or dealing with chronic pain like pelvic floor dysfunction, these science-backed practices can help calm your nervous system and tap into your body’s innate ability to heal.
In this post, we’ll dive into six powerful vagus nerve exercises that can help you shift from stress and tension to relaxation and healing. These exercises are practical, accessible, and designed to fit into your daily life—no fancy equipment required!
The Hidden Epidemic of Chronic Pain
Living with chronic pain can feel isolating, affecting everything from daily activities to emotional well-being. Yet this challenging journey is far more common than many realize. Chronic pain affects a staggering 1 in 5 adults in the U.S., meaning millions are navigating daily discomfort and its impact on their lives. If you’re among the 51.6 million people dealing with chronic pain—you’re not alone.
“During 2021, an estimated 20.9% of U.S. adults (51.6 million people) experienced chronic pain, and 6.9% (17.1 million people) experienced high-impact chronic pain, which significantly restricted daily activities.”
— CDC, 2021
While these numbers are sobering, there’s hope through evidence-based approaches to pain management and nervous system regulation. By understanding and working with your body’s natural healing mechanisms—particularly the vagus nerve—you can begin to find relief and restore balance to your system.
Why Vagus Nerve Exercises Matter for Pelvic Floor Therapy
You might be wondering: How does the vagus nerve connect to pelvic floor therapy? Great question.
Enter Polyvagal Theory, a groundbreaking concept developed by Dr. Stephen Porges. This theory explains how our nervous system reacts to danger versus safety—and how those reactions impact our health.
The vagus nerve is part of your autonomic nervous system, which controls essential functions like heart rate, digestion, and bladder muscles. When your body gets stuck in stress mode (fight-or-flight) or a shut-down state (freeze), it can trigger or worsen chronic pain, pelvic tension, and inflammation—conditions that are often seen with pelvic floor dysfunction and endometriosis.
Understanding Your Nervous System States
To make this concept more relatable for our DC community, think of your nervous system like DC’s metro system. The ventral vagal state (green line) represents smooth, efficient operation – that’s where we want to be. The sympathetic state (red line) is like rush hour stress, while the dorsal vagal (blue line) represents a system shutdown. Just as you choose different metro lines to reach your destination, these exercises help you navigate to a calmer state.
Let’s break down these three key states that Polyvagal Theory identifies:
- Ventral Vagal Pathway (Safety & Connection): The “green zone” for relaxation and healing.
- Sympathetic Activation (Fight-or-Flight): Stress mode, which can create muscle tension and worsen pelvic pain.
- Dorsal Vagal Pathway (Shut Down): A freeze response that leads to emotional and physical numbness.
The goal? Shift your body into the ventral vagal state to promote relaxation, relieve pain, and restore balance. Understanding these states is the first step—now let’s look at how to put this knowledge into practice.
6 Vagus Nerve Exercises
1. Rosenberg’s Basic Vagus Nerve Exercise
This simple yet effective exercise by Stanley Rosenberg helps release tension in the neck and stimulates the vagus nerve.
- How to Do It:
- Lie down or sit in a relaxed position.
- Interlace your fingers and place them behind your head, opening your elbows to the sides.
- Slowly turn your head to the right, keeping it still, and hold for 30-60 seconds.
- Return to center, then repeat while turning your head to the left.
- As you do this, you may feel a yawn, sigh, or swallow – all signs that the vagus nerve is activating.
- Watch the full demonstration here.
Why it works: This exercise calms the sympathetic nervous system, helping you move from a stress state (fight-or-flight) to a more relaxed, balanced state. When practiced consistently, it can also help relax the pelvic floor muscles.
2. Full Body Shaking to Release Tension
Shaking is an incredibly effective technique for helping your body release stored tension and move out of the freeze response (dorsal vagal).
- How to Do It:
- Stand with your feet hip-width apart and your knees slightly bent.
- Start gently bouncing on your feet, allowing your arms and shoulders to shake naturally.
- Gradually increase the intensity and shake your whole body for 1-2 minutes.
- Slowly stop and take a few deep breaths.
- Why it works: Shaking helps reset the nervous system by moving it from a state of shutdown (dorsal vagal) to one of connection (ventral vagal). This release of tension can be particularly helpful for pelvic floor relaxation.
3. Deep Breathing with a Focus on the Vagus Nerve
Deep, diaphragmatic breathing is one of the easiest ways to engage the parasympathetic nervous system and promote relaxation.
- How to Do It:
- Sit comfortably with your feet flat on the ground and your hands on your belly.
- Inhale deeply through your nose for a count of 4.
- Hold your breath for 4 counts.
- Exhale slowly through your mouth for a count of 6.
- Repeat for 5-10 minutes.
- Why it works: Slow breathing activates the vagus nerve, which helps to lower heart rate, reduce stress, and promote pelvic floor relaxation.
4. Humming, Singing, or Chanting
The vibrations from humming, singing, or chanting can activate the vagus nerve and stimulate the parasympathetic nervous system.
- How to Do It:
- Hum, sing, or chant for a few minutes, focusing on the vibrations in your throat.
- You can try different tones or sounds to see which one feels most soothing.
- Why it works: Vibrations from sound stimulate the vagus nerve, helping to shift your body from a stressed state to one of relaxation. This can reduce muscle tension, including in the pelvic floor.
5. Cold Exposure to Activate the Vagus Nerve
- How to Do It:
- Splash cold water on your face or use a cold compress on your neck for a few minutes.
- Why it works: Cold exposure has been shown to stimulate the vagus nerve, which can help lower heart rate, reduce inflammation, and promote relaxation in both the body and pelvic floor.
6. Gentle Massage of the Neck or Lower Back
Gentle massage can stimulate the vagus nerve and help release tension in areas that commonly hold stress, such as the neck and lower back. Studies show that massage therapy can significantly improve overall muscle relaxation and pain management, including for pelvic floor dysfunction.
- How to Do It:
- Using your fingertips, gently massage the muscles of your neck or the lower back.
- Focus on any areas of tightness and apply light, circular pressure.
- Why it works: Gentle massage helps activate the parasympathetic nervous system, which reduces the stress response and encourages relaxation in the pelvic floor.
Incorporating Vagus Nerve Exercises Into Your Routine
Practicing these vagus nerve exercises regularly can help you shift your body into a more balanced, healing state. Try integrating these exercises into your daily routine—whether it’s before bed, during a pain flare-up, or as part of your morning ritual.
Here are some DC pro tips for daily practice:
- For Metro Commuters: Practice deep breathing exercises during your ride, or try gentle humming if you have a private spot.
- At the Office: Take advantage of your desk time with neck releases between meetings and discrete breathing exercises during calls.
- Quick Resets: Keep a cold compress in your office fridge for a mid-day vagal nerve reset, or step into a private space for a quick body shake between demanding tasks.
- End of Day: Use your evening commute time for gentle neck massage or humming to transition from work mode to relaxation.
- Meeting Breaks: Incorporate the discrete breathing technique or gentle neck stretches during back-to-back virtual meetings.
Additional Tips for Pelvic Floor Therapy in Washington, DC
- Consistency is Key: Practice these exercises daily to help retrain your nervous system and promote lasting changes in your pelvic floor health.
- Mindful Movement: Complement these vagus nerve exercises with gentle yoga or pelvic floor stretches to further relax the area.
- Seek Professional Guidance: If you’re dealing with pelvic floor dysfunction or chronic pain, working with a pelvic floor therapist in Washington, DC, can provide tailored support and deeper healing.
Begin Your Journey to Relief and Balance
Vagus nerve exercises offer a powerful, accessible approach to managing pain and reducing stress, especially for pelvic floor health. Whether you’re just starting to explore pelvic floor therapy or looking for new ways to manage chronic pain, incorporating these six exercises into your daily routine can help strengthen your body’s natural ability to find balance and relief.
For more information on Polyvagal Theory and how it relates to your health, check out Deb Dana’s Beginner’s Guide to Polyvagal Theory or her book, Anchored: How to Befriend Your Nervous System Using Polyvagal Theory (Amazon link).
Start practicing these exercises today to begin your journey towards a more peaceful, pain-free body. If you’re in the Washington, DC area and would like professional guidance in incorporating these techniques into your healing journey, I’m here to help. Schedule a consultation to develop a personalized approach to managing your chronic pain and pelvic health.
Other Pelvic Floor Physical Therapy Services at Restore Hope PT
I specialize in a wide range of pelvic health-related issues for all genders. Services include:
- Support for sexual dysfunction for people assigned female at birth.
- Management of constipation and abdominal pain for people assigned male and female at birth.
- Pregnancy and postpartum pelvic pain relief.
- Treatment of pelvic pain and urinary incontinence for people assigned male and female at birth.
Reach out to learn how we can help you achieve greater comfort and health.