Vagus Nerve Reset: A Simple Way to Calm Overwhelm at Home or School
The vagus nerve explained simply: helping kids eat, play, and connect.
The school year has just begun.
And with it comes big feelings.
Excitement.
Worry.
Overwhelm.
And lately, even grief.
Parents and teachers are carrying so much right now.
Children are carrying it too.
When stress builds, our bodies look for safety.
That’s where the vagus nerve comes in.
The vagus nerve has two main jobs:
Rest and Digest
Social Participation
The vagus nerve is like a superhighway.
It runs from the brain, down through the face, throat, heart, lungs, and into the belly.
It helps the body know when it is safe.
It has two main jobs:
Rest and digest. Helping the heart slow down, the breath steady, and the stomach digest food.
Social connection. Helping us feel calm enough to talk, listen, and connect with people we love.
The vagus nerve also plays a big role in digestion.
When the vagus nerve isn’t working well, kids may have reflux, constipation, belly pain, or even nausea.
The good news is, when we reset the vagus nerve, it can help the stomach and intestines do their jobs. Resets can get digestive enzymes flowing, move food along the gut, and keep bowel movements regular.
For many children, addressing the vagus nerve can ease problems like reflux, constipation, or diarrhea.
When the vagus nerve is calm, children can eat more easily.
They can handle sounds, textures, and busy classrooms better.
They can connect and play.
But when the vagus nerve feels stuck in stress, mealtimes and school days feel hard.
The good news is that we can give the vagus nerve a reset.
Simple Vagus Nerve Resets You Can Try
Sing or hum. When we hum or sing, we breathe out slowly. This helps the body calm down—and it can feel fun and social too.
Breathe deep. Try a quick breath in, then a long, slow breath out. The long exhale tells the body, “You are safe.”
Use cold water. Even holding an ice cube in your hand for a few seconds can wake up the vagus nerve and bring a reset.
Rock or bounce gently. Slow rocking or light bouncing helps the body feel soothed—like when you calm a baby.
Bonus: These resets work for you as well as your child!
They help the body shift back into safety.
And when we feel safe—connection, play, and curiosity can grow.
At That Makes Sense OT, I use these kinds of resets to help children and families every day.
Grab my free Sensory Play Guide—it’s full of playful ideas that support regulation and curiosity.
