Harness your vagus nerve to switch off anxiety

Imagine the only difference between panic and calm is a single nerve in your body. Deep beneath your collarbone runs the vagus nerve, a 10th cranial superhighway connecting your brain to every organ. When you’re stressed—deadline looming, fight with a friend, or that guilty morning dread—your vagus nerve flips into high alert and floods your system with adrenaline and cortisol. You feel your heart pound, muscles tense, thoughts race.

Neuroscientist Stephen Porges calls this the fight-or-flight response. But there’s a flip side: the vagus nerve also governs “rest-and-digest,” our body’s built-in relaxation mode. Tapping it through simple rituals—like placing your palm over your heart and breathing slowly—sends a calm signal from your hand straight to the nerve. Laboratories at the University of Pittsburgh have shown this type of sensory stimulation lowers blood pressure and reduces stress markers.

On the battlefield of your mind, you wield the weapon. A quick heart high five paired with a 4-2-6 breath pattern switches your system back into peace mode. Over time, your vagus nerve grows stronger, like a muscle trained by yoga, humming at lower intensity so your mind can learn and your creativity can flow. The next time your chest tightens, remember: one gentle gesture, and you reclaim calm.

When stress pounces, place a hand lightly over your heart and breathe in for four counts, hold for two, and exhale for six. Feel the subtle pressure send a “you’re safe” message down your vagus nerve. As your shoulders drop, repeat silently, “I’m okay. I’m safe. I’m loved.” Let these words and breaths blend together, washing away panic and ushering in serenity. Practice this three times today and feel your stress response soften.