How to Reset the Vagus Nerve Naturally

by Linda Bamber July 28, 2025

Graphic Image of the Vagus Nerve

Simple Ways to Heal the Vagus Nerve and Reclaim Your Calm

Did you know that a specific nerve in your body affects your calmness, clarity, and balance?

People call it the vagus nerve, and it works like a superhighway for communication between your brain and body. It can affect mental health and quality of life.

I’ve worked with many clients over the years who struggled with anxiety, tension, gut issues, and poor sleep. Once I introduced vagus nerve reset techniques into their daily routine, everything began to shift.

In this post, I will explain how to naturally reset the vagus nerve. I will cover methods like breathwork, cold therapy, sound wave therapy, and more.

You’ll also learn how the WAVwatch—a frequency therapy device I developed—can help support this vital process.

What Is the Vagus Nerve?

The vagus nerve is the longest cranial nerve in your body. It starts in the brainstem and travels down through your neck into the chest and abdomen.

It helps control your:

  • Heart rate
  • Digestion
  • Immune response
  • Mood and emotional regulation

When your vagus nerve is working well, you feel calm, centered, and resilient. But when it's blocked or overworked—something I call vagus nerve “dysregulation”—you may experience:

Resetting the vagus nerve naturally helps rebalance the parasympathetic nervous system and sympathetic nervous systems, supporting long-term health conditions and emotional well-being.

Mark Belan for Quanta Magazine

Vagus Nerve Stimulation

Simple and effective ways exist to reset your vagus nerve. These techniques calm the nervous system, and you can do them at home anytime.

1. Deep, Slow Breathing

One of the easiest ways to activate the vagus nerve is through breath.

Try this:

  • Breathe in through your nose for 4 seconds
  • Hold for 4 seconds
  • Exhale slowly through your mouth for 8 seconds

Repeat for a few minutes. This kind of deep, rhythmic breathing triggers the vagal response and lowers cortisol levels.

2. Cold Exposure

Have you ever splashed your face with cold water and felt instantly rejuvenated?

Cold activates the vagus nerve and slows down your heart rate. Specific individuals opt for cold showers or apply ice packs to their chest or neck.

Start with:

  • 30 seconds of cold water at the end of your shower
  • Or splash your face with cold water for 10–15 seconds

This is like a quick reset button for your vagus nerve.

3. Humming, Singing, or Chanting

Your vagus nerve is connected to your vocal cords. Making sounds with your voice stimulates it directly.

Try:

  • Humming your favorite song
  • Chanting “Om” or other calming sounds
  • Singing in the shower

This kind of vocal vibration can create a natural vagal nerve reset.

Vagus Nerve And Sound: Stimulation With The WAVwatch Sound Wave Therapy Device

Sound Wave Therapy and Vagus Nerve Health

One of the most powerful—and often overlooked—ways to reset the vagus nerve is through sound wave therapy.

Here’s why: your vagus nerve responds to vibration.

Using a resonant frequency therapy device, such as the WAVwatch, allows vibrations to penetrate deeply into your nervous system. You don’t need headphones or wires.

The sound is delivered through your skin and bones, targeting frequencies that support:

Using sound waves for vagus nerve stimulation is a well-established, evidence-based approach.

How the WAVwatch Helps Improve Vagal Tone

I designed the WAVwatch as a simple, wearable technology tool that helps people manage everyday problems, such as tension, stress, and fatigue, without the need for medication.

This frequency healing device offers a wide range of over 1,000 programs designed to support natural wellness. It delivers targeted sound frequencies through the wrist, which travel along the body's energy pathways.

To support a vagal nerve reset, the WAVwatch uses:

  • Low frequencies to promote relaxation and reduce tension
  • Mid-range frequencies that support organ function, including gut health
  • High frequencies that help balance brain activity and reduce overthinking

Because the vagus nerve connects your brain and your gut, calming both ends of this system is key to healing.

Wearing the WAVwatch often helps your nervous system regain balance more quickly after stress or emotional strain.

Signs Your Vagus Nerve Is Healing

When you start working on vagus nerve healing, especially with consistent use of health wearables like the WAVwatch, you may notice:

  • A more stable mood
  • Faster recovery from stress
  • Fewer stomach problems
  • More energy and better focus
  • Better sleep patterns

This is your body’s natural rhythm coming back online.

Daily Practices to Support Vagal Stimulation (VNS)

Here are some natural wellness tips you can add to your routine:

Physical Activity

Gentle movements, such as yoga, stretching, or walking, help activate the vagus nerve and promote the free flow of energy.

Rest and Hydrate

Overwork and dehydration can disrupt your nervous system. Ensure you get sufficient sleep and stay well-hydrated.

Use Sound Therapy Daily

Wear your WAVwatch in the morning, during meditation, or before bed. Select programs on the frequency watch that focus on relaxation, detoxification, or digestion to support vagus nerve regulation.

What Makes the WAVwatch Different?

Other wearable technology watches exist, but remarkably few deliver vibroacoustic therapy like the WAVwatch.

Here’s what sets it apart:

  • No headphones required
  • Portable and discreet
  • Programs for vagus nerve support, anxiety, digestion, and more
  • Safe for all ages and easy to use

It works quietly in the background, helping your body reset and recover throughout the day.

My Personal Journey with Vagus Nerve Healing

As someone born with hearing in only one ear, I’ve spent a lifetime learning to listen differently. That experience opened my eyes to the healing power of sound.

I created the WAVwatch to help people like you take back control of your health, naturally and gently.

Rebooting the vagus nerve can be a straightforward process. With the right tools, the body knows how to heal itself.

Contact Infographic

FAQs

What is the fastest way to reset the vagus nerve?

Slow, deep breathing or cold water exposure can trigger a quick vagus nerve reset in just 30 seconds.

Can the WAVwatch help with anxiety?

Yes! Many users report that WAVwatch programs focused on nervous system balance and detox help reduce anxious thoughts and tension.

How long does it take to reset the vagus nerve?

Some people feel better after a few sessions, while others may require consistent daily support for several weeks.

Is vagus nerve healing safe?

Yes. Natural methods, such as sound therapy, cold water immersion, and breathing exercises, are gentle and safe for everyone.

Final Thoughts: Healing Is in Your Hands

You don’t have to live in a constant state of stress or tension.

Using simple tools like the WAVwatch can help reset the vagus nerve. This can be a powerful and healing part of your wellness journey.

It's time to reconnect with your inner self, your physical being, and your tranquility.

Related articles

  • Are Sound Frequencies Safe to Use Daily?

    by Linda Bamber February 10, 2026
    Sounds And Frequencies That Heal The Body Sound is all around us — from birdsong in nature to the hum of electronics at night. When we use certain sound frequencies for healing and wellness, people often ask if they are safe to use every day. The answer is yes. Sound wave frequencies can be a gentle and safe part of your wellness routine. They can help with sleep, manage stress, and promote overall balance. In this article, we will explain sound frequencies to promote healing. We will discuss how people have used them for thousands of years. We will also look at research on their safety and effects. Finally, we will show how to use them in daily life without side effects.

  • Anxiety in Women: Why It Feels Different Over Time

    by Linda Bamber February 13, 2026
    Anxiety in Women: How Symptoms Evolve Through Life Anxiety in women often appears in the body before it ever reaches the mind. Tightness in the chest, temperature changes, restless sleep, racing thoughts, morning anxiety, and feeling hot and cold at the same time are common issues. Many people do not realize that these symptoms are more frequent in women and they feel confused by their symptoms. This is especially true when anxiety changes during midlife. Many people find a close connection between menopause and anxiety, but this conversation goes beyond hormone levels alone. Anxiety in women can change as they age, deal with stress, and have different nervous system sensitivities. It needs a kinder and deeper understanding.

  • Sound Frequency for Sleep: A Calmer Path to Deep Rest

    by Linda Bamber January 28, 2026
    Sound Wave Therapy for Sleep: A Gentler Way to Rest Deeply Sleep has always felt deeply personal to me. When rest is hard to find, it’s not just tiredness. Also present are frustration, tension, and a feeling that the body won’t relax completely. An increased heart rate can aggravate this. Specific frequencies can have a calming effect, which leads to reduced stress. Frequency sound can also help with mental health and lowering elevated blood pressure because of anxiety or stress. Over the years, I’ve learned that sleep isn’t something we can force. It’s something we support. That’s where sound frequency for sleep comes in. Sound frequencies help the body relax. They gently support the nervous system in calming down, which makes it easier to sleep. In this post, I will share how people use frequencies for sleep. I will explain what different Hz frequencies for sleep mean. I will also discuss how sound-based methods can be part of a long-term natural nighttime routine without any side effects.

  • Sound Therapy: Calming Frequencies for Anxiety Relief

    by Linda Bamber January 22, 2026
    Natural Anxiety Relief with Wearable Technology Anxiety doesn't necessarily originate only in the mind. I've observed it appears in the body initially. You may experience tense shoulders, rapid heartbeat, or shallow breaths. You might also experience restlessness, which can hinder nighttime relaxation. Emotions may fluctuate. When overstimulation affects your nervous system, it constantly scans for danger, even when you feel safe. Many people are now using sound frequencies for anxiety in their natural wellness routines. Not as a cure, and not as a replacement for medical care—but as a gentle way to support calm and balance. In this guide, I will explain how people use this sound frequency chart for anxiety. I will also discuss their connection to sleep. Finally, I will share safe and realistic ways to use them.
Back to Blog
Go to full site