Vagus Nerve Stimulation Exercises

In this activity, students will engage in a variety of exercises designed to stimulate the vagus nerve. These activities are simple, safe, and can be practiced both in the classroom and at home to help manage anxiety.

Overview

• Objective: Learn and practice techniques to stimulate the vagus nerve, with a focus on deep breathing, humming, and cold exposure.
  
  
  
• Materials Needed:
  • Comfortable seating
  • A timer or clock
    
  • A jar of cold water or a cold washcloth (for cold exposure exercise)
    
    
    
• Duration: Approximately 15 minutes
  
  
  

Instructions

1. Deep Breathing Exercise (5 minutes)

1. Sit comfortably with your back straight.
2. Inhale slowly through your nose for a count of 4.
3. Hold the breath for a count of 4.
4. Exhale slowly through your mouth for a count of 6.
5. Repeat this cycle for 5 minutes, focusing on the rise and fall of your chest.
   
   
   

2. Humming Technique (5 minutes)

1. Continue to sit comfortably or stand if preferred.
2. Take a deep breath in.
3. Exhale slowly and hum during the exhale. Feel the buzzing vibrations in your throat and chest.
4. Repeat this exercise for 5 minutes. Note if you feel more relaxed as you continue.
   
   
   

3. Cold Exposure Exercise (Optional; 5 minutes)

1. For those who are comfortable and under supervision, dip your face into a bowl of cold water or apply a cold washcloth to your face for a brief period (around 30 seconds).
2. Focus on the sensations and try to notice any calming effects.
   
   
   

Safety Guidelines

• Ensure that the cold exposure exercise is performed gently and not for too long.
• Students should only proceed with the cold exposure exercise if they feel comfortable; otherwise, they can skip to the next technique.
• Remind students that these techniques are tools for managing stress and should be practiced in a manner that feels safe and appropriate for them.
  
  
  

Reflection

After completing the exercises, take 2-3 minutes to reflect individually on the experience:

• How did your body feel during each exercise?
• Did any of the techniques make you feel significantly more relaxed?
• How might you incorporate these techniques into your daily routine?
  
  
  

Feel free to share your thoughts with the class or add them to your personal journal!

Now that you've completed the activity, return to the lesson plan and join the reflection discussion in Reflection: How Did It Feel?.

Reflection: How Did It Feel?

Take a moment to reflect on your experience during the vagus nerve stimulation exercises. Think about how your body and mind responded to the different techniques. Use the prompts below to help guide your reflection:

Reflection Prompts

• What sensations did you notice during the deep breathing exercise?
  
  
  
• How did the humming technique influence your feelings of relaxation?
  
  
  
• If you tried the cold exposure exercise, what impact did it have on your state of anxiety?
  
  
  
• Can you identify any changes in your stress level before and after the exercises?
  
  
  
• How might you use these techniques in your daily routine to manage anxiety?

Feel free to write your thoughts in your personal journal or share them with the class if you’re comfortable.