Singing & the Vagus Nerve: A Natural Way to Calm Your Nervous System

sofiyayakovenko
Feb 21
3 min read

Have you ever felt like your body is stuck in high alert mode—heart racing, shoulders tight, mind spinning a mile a minute? If so, you might be caught in the "fight or flight" response, where your nervous system is primed for danger, even if there’s no real threat around. The good news? Singing is one of the simplest, most natural ways to tell your body, Hey, you’re safe. You can relax now.

And the reason for that has a lot to do with a little something called the vagus nerve.

What is the Vagus Nerve and Why Should You Care?

The vagus nerve is like your body’s secret weapon for relaxation. It’s the longest cranial nerve in your body, running from your brainstem down through your heart, lungs, and digestive system. It’s a key player in your parasympathetic nervous system—the part responsible for rest, digestion, and healing. When it’s activated, your heart rate slows, your breathing deepens, and you shift into a state of calm.

But when you’re anxious, stressed, or overwhelmed, the vagus nerve often isn’t doing its job as well as it could be. Instead, your body stays stuck in fight-or-flight mode, pumping out stress hormones and keeping you on edge.

This is where singing comes in.

Singing: A Direct Line to Your Vagus Nerve

Singing is one of the most effective ways to stimulate the vagus nerve and send signals of safety to your body. Here’s how it works:

Vocal Engagement: Singing naturally encourages steady airflow and sound production, which helps activate the vagus nerve. The gentle, flowing nature of vocalising supports a sense of ease in the body.
Vibration & Resonance: When you sing, especially with an open, relaxed voice, you create vibrations in your throat and chest. These vibrations stimulate the vagus nerve, sending calming signals throughout your body.
Extended Exhales: Ever notice how sighing feels like a relief? Singing naturally extends your exhales, which has been shown to slow heart rate and shift you into a more relaxed state.
Emotional Release: Singing isn’t just physical—it’s deeply emotional. It allows you to express feelings that might be stuck inside, helping to release tension and bring a sense of relief.

You Don’t Have to Be a “Good Singer” to Benefit

I'm always saying, singing isn’t just for professionals or people who “have talent.” It’s a human experience, something we’ve done for thousands of years to connect, to heal, to express what words alone can’t. You don’t have to hit perfect notes to reap the benefits. Even humming, chanting, or singing simple melodies can activate your vagus nerve and bring a sense of ease to your body.

If you’re feeling stressed, try:

Humming a favourite song
Singing in the shower or car
Vocalising gentle sounds like ‘Ahhh’ or ‘Ommm’ (or other mantras)
Experimenting with long, sustained notes

A Gentle Invitation to Sing

If you’ve been feeling overwhelmed, stuck in your head, or disconnected from your body, singing might be the thing that helps you come back to yourself. It’s free, it’s accessible, and it’s something you can do anytime, anywhere.

So go ahead—sing a little. Hum a tune. Let your voice carry you out of fight-or-flight and into a place of calm. Your body (and your vagus nerve) will thank you for it.

If you’re curious about using singing as a tool for stress relief and self-connection, I’d love to help you explore that. My vocal coaching sessions are designed not just to improve technique but to create a safe, empowering space for you to discover your voice.