How to Be Happier in 20 Seconds

The pursuit of happiness looks different for everyone, but some aspects of cultivating a happy, stress-free lifestyle are ingrained in our minds: exercise plenty, eat clean, and get more sleep. The only downside to these tried-and-true methods is that they take time, and occasionally, we need a little extra oomph to get through daily stressors and agitations. (We’re all human, right?) For times when you’re feeling down and need a quick pick-me-up, try this 20-second hack to feel happier and more calm. 

The Nerve That Triggers Happiness

The vagus nerve is the longest cranial nerve in your body, running from your brain to your large intestine. It carries electrical signals that help control essential involuntary functions, including heart rate, speech, mood, and digestion. It also helps your body switch between sympathetic mode (fight-or-flight) and parasympathetic mode (rest and digest). However, stress, danger, or excitement can cause the vagus nerve to malfunction, and you might get stuck in the anxiety-inducing fight-or-flight mode. If you aren’t in immediate physical danger, being in flight-or-fight mode causes unnecessary stress.

The good news is that you can naturally fix this problem by stimulating the vagus nerve. “By developing an understanding of the workings of your vagus nerve,” clinical psychologist Dr. Arielle Schwartz explains, “you may find it possible to work with your nervous system rather than feel trapped when it works against you.” Here’s how to work with your vagus nerve.

How to “Voo” Your Vagus Nerve

One of the fastest ways to stimulate the vagus nerve is through your vocal cords. A popular technique is “Voo” breathing, developed by psychotherapist and creator of “somatic experiencing,” Dr. Peter Levine. This vocal/breathing exercise works within seconds to calm you down by counteracting anxiety-causing signals and improving vagal tone (the functionality of your vagus nerve).

Here’s how to try the “Voo” method for yourself, as explained by Dr. Levine: “You take a deep, full, easy breath, and on the exhalation, make the sustained sound ‘vooooo,’ directing the vibration to your gut.” Levine continues, “Once you let the air all the way out, you just allow the next breath to come in, spontaneously filling the belly and chest.” Levine explains that this exercise allows you to “slowly shift out of the freeze response and the attendant ‘yuck’ feedback loop.” You can repeat this practice as many times as you’d like.

Vooing Tips

• Focus on long inhales and exhales, aiming for at least six seconds each.

• Sustain the “voo” sound for the entire exhale.

• Bring as much air into your lungs as possible during inhales.

• If you’re in public, find a quiet and secluded place to “voo” without interruption.

• Take a few moments to rest and reflect after “vooing.”

Breathe Like a Bumblebee

You know the saying, “Float like a butterfly, breathe like a bee.” Err — that’s not right, or is it? According to recent research, it might benefit us all to breathe like a bee. Bumble bee breathing, also known as Bhramari (Sanskrit for “female bee”), took center stage in a recent study regarding the relationship between humming and stress reduction. The study revealed that when incorporated into a daily routine, this type of humming, which uses slow exhales that sound like the hum of a bee, slows down sympathetic activation in the same way that Dr. Levine’s “vooing” does. So you see, it doesn’t matter what noise you make. Whether it’s “voo,” “omm,” “humm,” or something in between, any of these guttural sounds stimulate the vagus nerve in a way that calms you down.

Other Quick Mood Boosters

Now that we know activating the vocal cords stimulates the vagus nerve, here are a few other vocal stress reducers to try. 

• Noisily gargle water for at least 20 seconds. Practice this a few times a day.

• Sing loudly for an entire song, or maybe longer. This is a great morning commute stress reducer. (Unless, of course, you take the train.)

• Sustained laughter. Sometimes, it really is the best medicine.

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