Vagus nerve stimulation is a medical treatment whereby electrical impulses are delivered to the vagus nerve. This nerve is responsible for various tasks such as digestion, heart rate, mood management, and relaxation. That is why sometimes it is called the nerve of emotion. By stimulating the vagus nerve, you tell your body that it is time to relax and de-stress. This, in turn, leads to long-term improvements in mood, well-being, and resilience. To directly stimulate the vagus nerve, an implanted device delivers electrical pulses. However, since the nerve is connected to different parts of your body, you can also indirectly stimulate it by practicing specific exercises for vagus nerve stimulation at home.

Stimulating your vagal tone from within the comforts of your own home can be done with various vagus nerve exercises. Your vagal tone is the activity of the vagus nerve. Having a low vagal tone is often associated with inflammation, heart disease, and poor psychological well-being. Luckily, you can indirectly stimulate your vagus nerve from home with the exercises listed below!

Singing

The first exercise that you can try out right away is singing. Singing stimulates the vagus nerve because it is connected to your vocal cords and the muscles in the back of your throat. When you are singing, you activate these muscles and naturally stimulate the vagus nerve. Humming, chanting, and gargling have the same effect. So, the next time you are in the shower, try and sing your heart out!

Meditation

Various studies show that meditation increases energy and relieve stress, among other things. When the vagus nerve receives signals from these meditation effects, it messages the brain that there is no need for a fight-or-flight response. This increases vagal tone. There are various kinds of meditation exercises that you can try. Tummo meditation and Breathing meditation are some examples. Find a quiet and peaceful spot in your house and try it out.

Breathing yoga and deep breathing

The techniques in breathing yoga aim to stimulate and balance the vagus nerve. Deep breaths, centered on slowing the exhalation, are seen as the key to stimulate the vagus nerve. If you want more than the regular breathing techniques of yoga, you can also do deep breathing exercises. Please keep in mind that you should not practice these exercises while working out. Always sit or lie down before practicing these techniques and never practice while operating a vehicle or if you are in or near water.

Cold therapy

Research shows that acute exposure to cold stimulates the vagus nerve. If you are not used to cold therapy, it might take some time to get used to the cold. Start by splashing cold water on your face and take cold showers. These are two easy ways to integrate the cold into your life at home. As your body adjusts to the cold, your fight-or-flight response decreases, and your parasympathetic activity (rest-and-digest) increases.

Vagus nerve stimulation at home will be easy by practicing the scientifically underpinned Wim Hof Method. Many aspects of the method are related to vagus nerve exercises. For instance, the specialized breathing techniques of the method reduce stress levels and develop a stronger immune system. Regularly exposing yourself to cold is also a big part of the method. It promotes the production of endorphins and improves the quality of your sleep. Thousands of people all over the world, including professional athletes and celebrities, already practice the method. Join them today and experience the many benefits that the Wim Hof Method can offer you!

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Tineke, The Netherlands

I have severe arthritis in my left hip. By implementing the Wim Hof Method in my daily life, I can deal with this without getting surgery. I love Wim’s purity. His coaching inspires me and gives me energy. I’m almost 66 years old and by practicing the Wim Hof Method I feel much more...

Albert, The Netherlands

For 12 years now I have had rheumatism. Thanks to the Wim Hof Method I have been able to halve the amount of anti-inflammatory drugs. My goal is to completely stop the use of anti-inflammatory drugs after finishing the video course.

Aivar, Estonia

I am 52 years old, and after 10 weeks of the Wim Hof Method I am in the best shape I have ever been. I did 30 push-ups as a test before I started the course, and when I finished I did 100 push-ups for the first time in my life. The Wim Hof Method gives you a good mood, it’s addictive!

Monic, The Netherlands

It’s only been 4 weeks since I started, but the results are remarkable! Thank you from the heart for changing my life, my health, and my understanding about my own power and the influence I have on this. I’m looking forward to a nice cold winter in the Netherlands.

Mino, Germany

Learning Wim’s method is like studying from one of nature’s best students. My life long fear of cold is history. I now fully enjoy cold immersions, but the benefits are not limited to cold. I am now a better person and a happier being. I smile when facing life challenges.

Gregor

After 8 months of daily Hoffing, puffing and cold showers I can claim to be cured of my 5 year burnout. Not having had a single cold or flu, my sore knee is working perfectly again, which was very painful the last 2 years. It is like a miracle, and I’m really grateful that our paths crossed.

Franco, USA

Wim I hope to train with you someday. I love to jump into that cold water and climb that mountain with you. Your method has truly helped me with psoriatic arthritis. I am no longer taking Humira injections for my symptoms. I am controlling it with breathing, cold showers and ice baths.

Matthew, Australia

I would have paid $10,000 for this, but that would not be enough because this has changed my life. I feel like I have taken Valium yet am supercharged. As a clinical psychologist my days can be very stressful. There is a stillness inside me now, and what I am really amazed by is the peace lasts.

Per Kristian, United Kingdom

After 3 weeks of daily practicing my medication (Naproxen) for long-standing sciatica has been cut by 80%, and my arm pain and 'pins and needles' following a neck injury 50 years ago has been halved!

Arthur, USA

I got anxiety 2+ years ago, and have had panic attacks every day since. Medicine helped a little. I came across your videos and started to walk my 2 miles a day in only a t-shirt at 20F degrees. Within 2 weeks my anxiety went away! I found it to be a miracle.

James, USA

I’ve had astonishing results battling addiction with the Wim Hof Method. It has saved my life and is the only thing that worked on getting clean and healthy. I go ahead and get my suffering over with in the cold showers, so I don't have to suffer throughout the day. Pretty good trade to...

Georg, Germany

Cardiac and respiratory arrest began my life. Heart defect and cleft palate pushed diseases. Depression, lack of self-efficacy, and post traumatic stress disorder followed. The Wim Hof Method frees me: I am twenty-nine years old, and I love to live. Thank you!

Grant, Australia

I was born with Spina Bifida, and was told I would end up in a wheelchair. After incorporating the Wim Hof Method into my daily life I have begun to see results in my pain levels and athleticism. I am no longer looking down the barrel of becoming a paraplegic, and I attribute that in part to the...

Raúl, The Netherlands

From the 90s to 2012 I developed hayfever symptoms and had to take daily medications in order to cope. The effect of these medications only lasted for several hours. By using the Wim Hof Method training daily, my body has conquered hayfever symptoms since 2013.

Benjamin

I started the Wim Hof method in October of 2018, and now the holes I had in my brain are gone. My neurosurgeon was so impressed by the scans that he told me I don't have to come back anymore. I take this as proof that this method works to regenerate brain tissue.

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Vagus nerve stimulation at home

Vagus nerve exercises at home

Singing

Meditation

Breathing yoga and deep breathing

Cold therapy

At home vagus nerve stimulation with the Wim Hof Method

Practice the Wim Hof Method

The three pillars

Wim Hof Method References