How to Activate the Vagus Nerve for Relaxation Annette Sloly

How to Activate the Vagus Nerve

I love talking about the Vagus nerve with my clients – it is absolutely fascinating! This extraordinary nerve is known as ‘the vagabond’, or wandering nerve that travels to all parts of the body. It is the longest cranial nerve and is recognised as a two-way communication network that begins in the brain and travels to our vital organs.

The Vagus nerve makes up about 75% of our Parasympathetic Nervous System. It assists our bodies in switching between the flight-or-fight response and the parasympathetic mode, which is when we feel rested and relaxed. As a result, it plays a crucial role in our health and wellbeing and can help reduce anxiety and depression, stress and inflammation and increase immunity and longevity.

We need to pay attention to the “tone” of our vagus nerve. ‘Vagal tone’ is an internal biological process that represents vagus nerve activity. Increasing our vagal tone activates the parasympathetic nervous system, and having a higher vagal tone means your body can relax faster after being stressed. It also increases metabolic rate and digestion and improves weight regulation, can lead to enhanced mood, lower blood pressure, and improved hormone and emotional regulation.

You can do some pretty cool things to naturally stimulate the vagus nerve and improve vagal tone; such as deep breathing, exercise, singing, humming, chanting, gargling and laughing. In addition, meditation, cold water immersion* (yeesh!) and massage have been shown to help.

Singing, Humming and Chanting

The vagus nerve connects to your vocal cords, the muscles at the back of your throat, and travels through your inner ear. Humming, singing, or simply listening to soothing music, experiencing vibrations and sounds stimulate your vagus nerve.

Meditation

Use this practice to help you focus on deep breathing and calm your mind. Experiment with making the exhales longer than your inhales while meditating. This will assist in slowing your heart rate.

Exercise

According to research, working out and getting your body moving can positively affect your vagus nerve and increase vagal tone. In addition, interval and endurance training can boost vagus nerve activity and improve heart rate variability.

Cold-water immersion

Research shows that cold-water immersion may help with stress by slowing your heart rate and directing blood flow to your brain. Plenty of professional athletes use cold-water immersion to induce short-term feelings of relaxation. *Please talk to your GP before engaging in cold-water immersion.

Whatever your choice, enjoy naturally activating your Vagus nerve, and it will look after you in return.

Solution-Focused Hypnotherapy

As a Clinical Hypnotherapist, I use Solution-Focused Hypnotherapy, an evidence-based, modern psychotherapeutic approach. This form of therapy is an effective treatment for anxiety, that helps to build resilience through talking therapy and Hypnosis. In the sessions, we explore and work to change how you see yourself and think about your life.

We look at unhelpful thoughts and behaviour, setting goals that include carrying out tasks between appointments. It is a collaborative process where we work together to help you find answers to problems, and it’s my job to ask the right questions to help you find solutions that allow you to take back control and move forward. Hypnosis, or ‘trance’, is a natural state where the mind can relax and focus on thoughts and suggestions that help you change how you see the problem.

Ready to find out more?

Over the last ten years, it has been my privilege to guide and support clients to build the resilience they need to manage various issues, including anxiety and stress – and ultimately lead happier lives.

I have had the pleasure of supporting a range of people from all walks of life online and in person, in the public and private sectors and in specialist areas of performance psychology – fear of public speaking, stage fright, and optimal performance in the performing arts and sports performance.

Please get in touch with me at hello@annettesloly.com or direct on 0117 214 0706 to make an appointment. Alternatively, please fill in a contact form here. Read about treatment, in-person and online.

Samantha

11:23 11 Feb 25

Highly recommend Annette. Through her support and coaching I've made some real lasting change that's had a massive impact on my personal and professional life. thank you

R Renard

00:27 08 Nov 24

Annette was excellent in helping me address anxiety in work meetings and presentations, which had become very limiting for me. She helped me with effective exercises and techniques to use before, during and after stressful events. She also used hypnotherapy to help me relax, develop a more positive outlook, and be more composed. The nerves are still there but I now feel much more able to manage them and communicate better in challenging work situations. I thoroughly recommend Annette as a highly-skilled and effective practitioner, and only wish I had contacted her sooner!

Mike

16:03 21 Aug 24

Annette is a gifted therapist, who holds space in a thoughtful, generous and inuitive way. I learned a lot during my sessions with her and always felt carefully supported throughout the entire process. This was my first experience of hypnotherapy, and it was one of the best introductions I think I could have hoped for.

Shontay Designs

15:40 17 Apr 24

I was recommended Annette via a friend. I was a little apprehensive at first, as I had never experienced Hypnotherapy before. I needn't of worried. From the first appointment Annette made me feel relaxed - also that I wasn't stupid (which is how i felt with my particular issue) She has taught me tools that I use to this day, I also always use the recording she provides every night!! I would definitely recommend her services to anyone and everyone!

J. W.

09:24 22 Mar 24

From the moment I met Annette I felt instantly comfortable, she is very empathetic and never judgemental. Annette offers a great mix of discussions around practical, progressive actions with time to simply talk, reflect and process. Having been to life coaches and counsellors in the past, I find Annette’s approach to be somewhere between the two and very flexible in that she really grasps what I need each session and adapts her approach to best support me in that moment. I had never tried hypnotherapy before but I have found it to be very relaxing and beneficial. If you’re feeling stuck or overwhelmed and would like some support, I’d definitely recommend Annette!

Will Braithwaite

14:04 12 Dec 23

I came across Annette as someone close had mentioned hypnotherapy is a great tool to help with coping during times of stress and anxiety. I'd read up a bit about it but didn't know what to expect really. When I first met Annette, I was under a lot of stress due to potential health issues, young family, juggling multiple jobs, renovating a house etc. The list goes on. I was severely struggling and had become extremely anxious. I was experiencing quite severe panic attacks in the strangest of situations. I think within around 4-5 sessions with Annette, I had got to a point where I could see myself noticeably calmer. I was able to absorb all of the unknowns and stress around me and just cope more positively. I still get panic attacks, and am still anxious but the edge has gone. It's not as intense. I'm going to continue working on myself through meditation and general well being alongside continued support from Annette. She really has changed my perspective on myself and I feel this is only the start of my journey. I couldn't recommend more highly.

Dave W.

16:28 26 Oct 23

Annette helped me massively through a very turbulent 18 month period in my personal and professional life. I received expert therapy and coaching from Annette, who I believe has a unique ability to listen deeply and quickly understand what you are experiencing - and is then able to provide a warm, encouraging and positive style of questioning and advising to help you find a way to progress in a forward direction. I’d like to offer my deepest gratitude to Annette, who I would highly recommend to anyone experiencing a difficult time in their life.

13:41 21 Aug 23

Working with Annette was a brilliant experience. A naturally anxious person, I found that hormonal changes had made things much worse and was determined to take back control. Having tried self-hypnotherapy many times over the years via YouTube/CDs etc, I was open minded and hopeful but not convinced I’d be able to ‘switch off’ enough for it to work. In actual fact, I relaxed from our first session! Annette is a hugely positive and reassuring presence but also very solution focussed. In addition to the actual hypnosis, the sessions are geared around giving you the tools needed to manage anxiety. I have emerged feeling optimistic, more in control and so much calmer. I feel that I am better equipped to manage situations I find difficult and that is very empowering. My sleep has improved greatly too which is brilliant! Having considered hypnotherapy for years, I’m so glad I took the plunge with Annette and would thoroughly recommend her.

The Aura Den

20:23 10 Apr 23

I started seeing Annette to help me overcome performance anxiety and a fear of teaching. I decided a few years ago I wanted to start running workshops and wellness events but I physically couldn't bring myself to teach a class due to crippling self-doubt. It was not only affecting my business but all areas of my life, from driving to cooking someone dinner.After only 7 weeks of working with Annette, I not only taught my first class but I also held a big corporate event - which I would not have been able to do prior to having hypnotherapy.For the first time in a long time, I am starting to progress and it feels great. I feel much more in control now, more rational and I don't allow fear to get the better of me. It's very liberating.Thank you so much Annette, our work together has really changed my life.

M G

15:23 20 Nov 22

As a lifetime anxiety, health anxiety and depression sufferer during the latest crisis, I've found Anette based on good reviews. It was the last attempt of me trying to avoid pharmaceutical options and treat my problems in a more holistic way. I'm glad I did because I feel hopeful, much stronger, healthier and even happy which is amazing. I was given the tools to accept the way I am but also to improve. I am doing so much better now than when I booked my first appointment with Anette and I am very grateful to her for that.

Emily Barrett

16:40 27 Oct 22

Annette helped me for around 12 weeks at the start of the year with agoraphobia (large venues/ transport) and public speaking anxiety. We had sessions virtually and the mix of talking and hypnosis was great. She discussed the theory behind why I feel these things and helped me to come up with solutions for tackling my fears. It's nice to have her as a resource for when I need support in the future. Thank you!

Owen Films

21:45 02 Oct 22

I was in a pretty dark place when I first met Annette and felt that I was unable to get myself out of it, but after several sessions I found that I was able to manage my emotions and now I’m making positive changes on my own. Highly recommend Annette to anyone in a similar position x

Elizabeth

19:13 12 Aug 22

Annette is reliable and her sessions were very helpful. Annette worked with me for a couple of months and in that time she helped me recognise causes of my unwanted habits and used hypnotherapy to reduce the frequency of them so that I can manage them better on my own. She also helped me manage stress during my accounting exams which helped build my confidence and performance. Annette was approachable, flexible and was willing to answer any questions, I would highly recommend her to anyone hoping to better manage unwanted habits that they’ve had for years. Thank you Annette!

Alice Williamson

16:19 04 May 22

I have been working with Annette for 3 months now and have seen huge improvements in my wellbeing. Having had lots of different types of therapy in the past for anxiety and insomnia, it's safe to say that I have finally found one that works and I would recommend Annette to anyone struggling with similar issues. I leave every session (whether in person or online) with a 'floaty' light feeling and feel that I have truly relaxed and let go of any issues I was holding onto when entering. Annette brings a positive, solution-based approach to the sessions which I find really beneficial. She also gives you a lot of tools you can use outside of the sessions which is great - the guided meditation has done wonders for my sleep. I have noticed a huge improvement in the way I relate to anxiety, I am able to see the positive in situations more easily and things don't seem to overwhelm me as much.

L O

19:36 15 Feb 22

I worked with Annette for 12 weeks and she has helped me to develop the tools and awareness to overcome significant barriers in my personal and professional life. She is highly skilled and her experience and expertise have been invaluable to me. She has helped me to build confidence in my professional and social life which has made me very excited and optimistic about the future. I can't recommend Annette enough, she is great.