Calming Cravings

The Role of the Vagus Nerve in Calming Cravings

Early in my recovery, I learned that cravings weren’t just in my head—they were in my nervous system. My heart would race, my stomach would tighten, and my whole body would scream for relief. I thought I had to fight cravings with willpower, but I soon discovered a secret weapon hidden inside my own body: the vagus nerve.

The vagus nerve is the longest cranial nerve in the body, running from your brainstem down through your chest and into your abdomen. It plays a major role in the parasympathetic nervous system, which is your body’s “rest-and-digest” mode. When the vagus nerve is activated, it slows your heart rate, relaxes your muscles, and signals safety to your brain.

Cravings, on the other hand, activate the sympathetic nervous system—the “fight-or-flight” response. This is why they feel like emergencies. But by stimulating the vagus nerve, you can shift your body out of panic mode and reduce the intensity of the craving.

Here’s how you can activate your vagus nerve to calm cravings:

• Deep, slow breathing. Inhale through your nose for 4 counts, hold for 2, and exhale slowly for 6–8 counts. Long exhalations directly engage the vagus nerve.

• Humming, chanting, or singing. The vibration of your vocal cords stimulates the vagus nerve and calms the nervous system.

• Splashing cold water on your face or neck. Cold exposure activates the vagus nerve, signaling a shift to rest-and-digest mode.

• Grounding touch. Placing your hand over your heart or massaging your neck can soothe vagal pathways.

What I love about vagus nerve techniques is that they bypass the mental struggle. You don’t have to argue with a craving—you can simply calm the system that fuels it.

Over time, these practices not only helped me survive intense cravings but also made me feel more grounded and connected to my body. My nervous system learned that I didn’t have to react to every urge—I could ride it out.

The vagus nerve reminds us that recovery isn’t just about controlling thoughts—it’s about creating safety in the body. Because when your body feels safe, your brain doesn’t need to escape.

Cravings are not a command. They’re a signal. And with the right tools, you can answer that signal with calm, not chaos.