Proven: i tried it: vagus Nerve Hacks for Trauma Recovery

Trauma can leave an indelible mark, often manifesting as a dysregulated nervous system that makes healing feel impossible. After enduring a particularly devastating breakup, I found myself in a deep state of shutdown, struggling with basic functions like eating, sleeping, and working. It was in this desperate state that I turned to a lesser-known but incredibly powerful approach: vagus nerve exercises, and through what I like to call my personal 'i tried it: vagus' journey, these techniques ultimately became the cornerstone of my mental health recovery. This article shares a personal account of intimate partner violence; some details may be disturbing. If reading this brings up uncomfortable feelings or if you are in an abusive relationship, please reach out confidentially to the National Domestic Violence Hotline at **1-800-799-7233**. ## The Unraveling: Navigating Post-Traumatic Relationship Syndrome A few months ago, I had a premonition that my primary relationship was heading towards an unsustainable place. Having a history of abuse, I knew the fallout would leave me traumatized, regardless of how calmly I might try to navigate the situation. The actual breakup was far worse than anticipated. My partner unleashed a fit of rage, hurling insults and demeaning comments that stripped away four and a half years of my life in a single hour. Afterward, I was a complete disaster, my body responding to the abuse by shutting down entirely. I stopped eating, barely managed three hours of sleep each night, and within a week, my ability to work vanished. While cooking for clients remained an instinctual task, my writing deadlines piled up, leaving me staring blankly at my computer screen for hours. As the sole provider for a costly home, I simply couldn't afford to be incapacitated. ## Discovering the Power of i tried it: vagus Nerve Activation I exhausted every tool in my self-help arsenal – meditation, breathwork, journaling – but nothing seemed to penetrate the profound sense of despair. It was then I remembered an article I’d recently written about vagus nerve exercises. Beyond the unconscious ways we stimulate this nerve, like singing in the car, I had never actively tried them. Seeking a simple, soothing guide, I turned to the internet. Almost immediately, I found a video demonstrating a series of ear massages specifically designed to stimulate the vagus nerve (Harvard, 2024). It was a mere 15-minute routine, seemingly too subtle to yield any significant impact, especially compared to electrode-based stimulation often seen in studies. After completing the massage series, I felt an unexpected queasiness that lasted for about an hour. I sat on the couch, breathing through the discomfort, wondering if I had made a mistake. Then, abruptly, the queasiness lifted, and it felt as if I had dropped back into my own body, grounded and present. Out of nowhere, a powerful thought emerged: “I’m fine. I’m going to be fine. I have survived this, just like I have survived everything else in my life, and none of it has broken me. I am stronger than this.” > Out of the blue, I thought, 'I’m fine. I’m going to be fine. I have survived this, just like I have survived everything else in my life, and none of it has broken me. I am stronger than this.' I rose from the couch feeling like a new person. It was a Sunday, and I dedicated the rest of the day to self-care, doing whatever felt most nurturing. That night, I slept for about five hours, a significant improvement from previous nights. The next morning, I approached my computer with eagerness, submitting two overdue articles before noon and making progress on others. My friends, who had been diligently checking in, were astonished by my sudden shift. “So much better!” I exclaimed. “I did this vagus nerve ear massage thing, and it somehow *fixed* my nervous system. I’m going to be OK!” The profound impact of this simple 'i tried it: vagus' technique was undeniable. ## Embracing Cold Therapy and Other Vagus Boosters Floored by the effectiveness of the ear massages, I decided to explore another vagus nerve stimulation method I had researched: cold plunging (Harvard, 2024). The very next day, I began by standing under cold water in the shower for as long as I could, which initially was about 10 seconds after a warm shower. Each subsequent day, I pushed my limit further. By Friday, I could count to 100 under icy water, and on Saturday, I took my first ice bath in the tub. Now, I conclude every shower and bath with a cold rinse, allowing my body to engage in the reparative process of reheating itself. The fact that I, someone who typically keeps her thermostat at 74 degrees, can do this is a testament to the incredible feeling it evokes. It’s been about a month and a half since I started cold plunging, and my record for a cold shower is now around four minutes. Ice baths, which I do once a week, last about three minutes. I also incorporate one of the ear massages every few days. Not only did these 'i tried it: vagus' exercises rescue me from the depths of post-traumatic relationship syndrome, but I genuinely feel the best I ever have.  When researching ice baths, the most surprising attribute I discovered was how many people claimed it made them feel invincible. While stress resilience is a known effect, the idea of urging the world to “come at me, bro” seemed completely antithetical to my quiet, introverted personality. Yet, that’s precisely how cold plunging makes me feel. It instills a deep understanding that whatever challenges life throws my way, I will be okay. I feel ready and even excited for it all. Beyond ear massages and cold exposure, other simple yet effective ways to stimulate the vagus nerve include deep diaphragmatic breathing, humming, and gargling (Harvard, 2024). These practices can be easily integrated into daily life, offering accessible pathways to calm the nervous system and enhance well-being. ## A Deeper Healing: Beyond the Trauma I have worked tirelessly to avoid attracting abusive dynamics into my life. While this past relationship involved occasional outbursts, it still represented a significant improvement compared to my earlier history. Nearly five years of somatic therapy have brought me to a place where I believe I am as recovered as I can be in this lifetime. I can’t erase my past experiences, and I might always find it challenging to be treated well by those I’m intimate with. However, treating myself well is the most effective way to cultivate that feeling, and nurturing my nervous system is the most direct path to self-kindness. Vagus nerve exercises provide me with the ability to calm my nervous system on a deeper and faster level than anything else I’ve encountered. And you can bet, if a deep healing method is out there, I’ve probably tried it: vagus nerve techniques stand out. If someone had told me I would be thriving and feeling this fabulous just a couple of months after such a traumatic breakup, I would have dismissed it as a dream. Yet, here I am, the happiest and most relaxed version of myself I have ever known. Having the opportunity to learn about and share these powerful mental health tools makes me feel incredibly fortunate.