Vagus Nerve Stimulation: The Biohack for Calm, Clarity & Better Sleep

When people think of optimizing their health, they often start with diet, movement, or supplements. But there’s a powerful system in your body that influences your mood, stress response, digestion, and even immune function. Despite this, most people have never even heard of it.

It’s called the vagus nerve, and learning how to stimulate it can be a game-changer for your well-being. This can be done both naturally and through wearable devices.

What Is the Vagus Nerve?

The vagus nerve (Latin for “wandering”) is the longest cranial nerve in the body. It runs from the brainstem all the way down to your gut, touching your heart, lungs, digestive system, and more.

It’s a core part of the parasympathetic nervous system, also know as your “rest and digest” state. When the vagus nerve is active, your body feels calm, your digestion improves, your inflammation lowers, and your brain can finally exhale.

Low vagal tone (meaning a less active vagus nerve) has been linked to anxiety, poor gut health, trouble sleeping, and even chronic inflammation. This is something that we also discuss in our guide on optimizing mental health.

Why I Started Using Vagus Nerve Stimulation

As someone who’s into biohacking, I’m always curious about tools that can enhance physical and mental resilience in a natural way. I’ve never struggled with major mental health issues, but like many people, I’ve had periods of anxiety, overthinking, and stress-related sleep trouble.

That’s when I began exploring vagus nerve stimulation (VNS) — not the clinical kind with implants, but modern, non-invasive wearables designed to gently activate this powerful nerve.

Here’s what I use daily:

Pulsetto – a compact device that stimulates the vagus nerve through the neck using low-frequency electrical impulses. I use it for 6 minutes every morning to support calm and mental clarity as I start the day.

Nurosym – a sleek ear-based device that stimulates the auricular branch of the vagus nerve via electrodes placed on the ear. I use this one for 20 minutes each evening, and it’s become a deeply relaxing part of my wind-down ritual.

Since starting this routine, I’ve noticed better sleep, reduced background anxiety, and an overall sense of emotional steadiness even during hectic weeks.

What Is Vagus Nerve Stimulation (VNS)?

Vagus nerve stimulation refers to any method used to activate or enhance vagal tone — that is, the strength and flexibility of your vagus nerve response. Traditionally, VNS was used in clinical settings for treatment-resistant depression and epilepsy via implanted devices.

But now, non-invasive VNS is available through wearable tech that gently stimulates the vagus nerve using electrical impulses, often via the ear or neck.

Proven & Potential Benefits of VNS

Scientific research into vagus nerve stimulation is still growing, but studies and real-world use show promise in several areas:

Reduced Anxiety & Stress: Activating the vagus nerve promotes a parasympathetic state, calming the nervous system and reducing the “fight or flight” response.

Improved Sleep Quality: Many users (myself included) report deeper sleep and easier bedtime transitions, likely due to a drop in cortisol and nervous system relaxation.

Better Focus & Mood Stability: VNS may help regulate neurotransmitters like serotonin and dopamine, supporting emotional resilience and cognitive clarity.

Lower Inflammation: Vagal stimulation has been shown to reduce inflammatory markers in the body — potentially beneficial for autoimmune conditions and long-term health.

Gut-Brain Axis Support: Because the vagus nerve connects directly to the gut, stimulating it may improve digestion and reduce symptoms of IBS, bloating, and food sensitivity.

Natural Ways to Stimulate the Vagus Nerve

Even without a device, there are powerful ways to boost your vagal tone naturally. Here are a few methods that work:

Cold exposure (like splashing cold water on your face or cold showers)

Slow, deep belly breathing

Humming, singing, or chanting (activates vagus via vocal cords)

Gargling water vigorously

Tapping techniques (e.g., EFT or gentle vagus-nerve tapping at the collarbone/neck)

Meditation or yoga

Spending time in nature and cultivating social connection

Even a few minutes of daily vagus stimulation — whether by breath, sound, or touch — can make a meaningful difference over time.

Vagus nerve stimulation might sound niche, but it’s one of the most underappreciated tools for balancing your nervous system, improving your stress response, and supporting long-term health. Whether you use a device like Nurosym or Pulsetto, or simply build in mindful practices like breathwork or cold exposure, the results can be powerful.

For me, it’s become a cornerstone of my daily routine — and a gentle reminder that true health isn’t just what you eat or how you move. It’s also how you regulate your nervous system.