Thread by @LORWEN108

A dysregulated vagus nerve keeps your body stuck in chronic stress.

Insomnia, brain fog, weight gain, and anxiety.

Here are the 7 ways I trust most to reset it naturally
(and get your energy back):

1. 1-3 minute cold plunges

1. Cold exposure

Cold can help shift your body out of stress mode fast.

How to do it:
• start with 30 seconds
• build to 2–3 minutes
• use slow, longer exhales

2. Breathwork

Breathwork is one of the fastest ways to calm a nervous system stuck in stress.

The most important rule:
make your exhales longer than your inhales.

Try:

• 4-7-8 breathing
• alternate nostril breathing
• slow belly breathing for 2–5 minutes

3. Sleep

By far the easiest way to heal your vagus nerve.

A study conducted on various sleep positions found:

Subjects who slept on their right side stimulated their vagus nerve the most.

And those who slept on their back did the worst.

4. Meditation

Meditation helps shift your body out of stress mode and into regulation.

I prefer walking meditation:
go outside for 20 minutes with no phone, no music, no distractions.

You can also sit quietly and focus on the feeling of the breath at your upper lip.

When your mind wanders, gently bring it back.

Start with 5 minutes. Build to 20+.

5. Humming or singing

These vibrations can stimulate the vagus nerve through muscles in the throat and inner ear.

Try this:

• sing for 10–15 minutes a day
• hum while driving or walking
• use low, resonant tones
• gargle to bring out deeper guttural tones

6. Social connection

Safe, positive connection helps regulate the vagus nerve.

What to do:

• laugh more (with others)
• practice gratitude
• choose quality (over quantity)
• avoid toxic relationships
• have meaningful conversations

Loneliness doesn’t just hurt emotionally.
It can keep your nervous system stuck in stress.

7. Gentle movement

If you’re already burnt out, too much intensity can push your nervous system further into stress.

Focus on movement that restores instead of drains.

What to do:

• walk in nature
• do yoga or tai chi
• try light swimming

The goal isn’t more strain. It’s helping your body come out of defense.

If you’re exhausted, wired, and not recovering the way you should, don’t just chase more hacks.

Start at the root.

My free email course, The Imaginal Path to Anxiety Release, walks you through a deeper way to begin — including drawing as part of the process:
offers.lorwenharrisnagle.com/imaginal-path-…

If you found this post interesting, retweet and follow me @lorwen108