Ever wondered why taking a deep breath can help you relax? That’s your vagus nerve at work. This essential nerve passes information between your brain, heart, and digestive system to support heart rate, digestion, and mood regulation, per the Cleveland Clinic.

“The vagus nerve is the longest cranial nerve in your body and is part of your parasympathetic nervous system, which is in charge of calming you down,” says Ashwini Nadkarni, MD, a board-certified psychiatrist at Mass General Brigham and assistant professor of psychiatry at Harvard Medical School. “Activation of the vagal nerve slows down your heart rate, lowers your blood pressure, and inhibits your body’s stress — or ‘fight or flight’ — response.”

Given its influence on stress regulation, stimulating the vagus nerve has garnered attention as a potential tool to reduce stress, enhance mental clarity, improve sleep quality, and support overall well-being. And indeed, it’s “associated with a greater ability to recover from stress and improved cognitive performance,” says Dr. Nadkarni. “Vagal nerve stimulation can also play a critical role in good cardiovascular and digestive health, and even immune system regulation.

So how do you activate this powerful nerve? You can do it yourself with techniques like deep breathing, humming, and endurance activities like jogging, says Dr. Nadkarni. There are also surgically implantable vagus-nerve stimulation devices, which have been shown to be an effective treatment option for epilepsy, depression, and migraine, according to a May 2022 study in Clinical Science.

And now, devices like the Truvaga Plus ($449, originally $499), a handheld vagus nerve stimulator, are gaining popularity for their potential to offer a convenient, nonsurgical approach to reaping the relaxation benefits of the vagus nerve.

The Truvaga Plus is the company’s latest device, offering unlimited stimulation sessions and app-controlled functionality that allows you to adjust the device’s intensity, set session reminders, and track your usage over time. This distinguishes it from its predecessor, the Truvaga 350 ($269, originally $299), which is limited to 350 sessions and lacks app connectivity.

The Truvaga Plus claims to relieve stress, improve sleep, and clear brain fog — but does it really deliver? Here’s what happened when I tested the device for a week so you can decide whether you should try it too.

Experts Featured in This Article:

Ashwini Nadkarni MD, is a board-certified psychiatrist at Mass General Brigham and assistant professor of psychiatry at Harvard Medical School.

What I Like About Truvaga Plus

My favorite thing about the Truvaga Plus is that, well, it worked! I incorporated one two-minute session into my nightly routine before bed for a week. While I didn’t notice any effects for the first few nights, by midweek, I experienced noticeable physical relaxation before falling asleep. This relaxation calmed anxious, racing thoughts, which helped me fall asleep more quickly, sleep uninterrupted throughout the night (a notable improvement from my usual one or two awakenings), and wake up more refreshed. This, in turn, improved my energy levels and focus and reduced stress during the day.

There’s also research to support these calming effects: For instance, a September 2022 study in the journal “Brain Sciences” found that vagus-nerve stimulation can affect neurotransmitters involved in your sleep-wake cycle to help regulate your sleep.

Another significant advantage is the device’s simplicity. After connecting the Truvaga Plus to its accompanying app, I was ready to begin my first session. First, I located my vagus nerve — instructions are provided, but it’s generally near the pulse point on the side of your neck — applied the provided gel to the area, and placed the device’s electrodes onto my skin. I then initiated the session in the app and adjusted the intensity until I felt a tingling sensation extending up my neck and into my face. The device beeped to let me know when my two minutes was up, and that was it. This straightforward setup made it a no-fuss addition to my nighttime routine.

The device’s convenience is also worth mentioning. Unlike more traditional methods that require specific conditions or extended time commitments, the Truvaga Plus’s quick two-minute sessions fit seamlessly into my existing routine. Its compact size, comparable to a deck of cards, made it easy to use at home and while traveling.

What’s Worth Noting About Truvaga Plus

While non-invasive devices like the Truvaga Plus are generally considered safe, more research is needed to fully understand their long-term effects, says Dr. Nadkarni. That’s why it’s always best to check with your doctor before trying one.

There are also some people who should avoid using vagus-nerve stimulators altogether. If you have an underlying heart or lung condition like cardiac arrhythmia, high blood pressure, or sleep apnea, it’s best to steer clear of these devices, says Dr. Nadkarni.

There are also several personal considerations to keep in mind. Firstly, the device is priced at $499, which may be a significant investment. And like any wellness tool, individual experiences can vary. You might not notice any immediate benefits, and the effectiveness of the device can depend on how consistently you use it.

Who Is Truvaga Plus Best For?

The Truvaga Plus is best suited for those seeking a holistic approach to stress management and overall wellness. If you find traditional vagus-nerve stimulation methods — like deep breathing, meditation, or cold exposure — challenging or time-consuming, you’ll like the device’s convenience and efficiency. And if, like me, you’re specifically looking to sleep better, improve mental clarity, and reduce stress overall, the Truvaga Plus could be beneficial.

However, it’s important to remember that while the device can be a valuable component of a wellness routine, it should not be viewed as a fix-all for underlying mood disorders, stress, or anxiety. Incorporating other healthy habits like regular exercise, a balanced diet, and mindfulness techniques is still essential for your overall well-being, according to the Mayo Clinic.

Is Truvaga Plus Worth the Splurge?

There’s no denying that the Truvaga Plus is an investment. But based on my improved sleep and energy levels, I’d certainly recommend it as a simple, portable, and effective part of a broader wellness routine, provided you use it regularly and have the financial means to make the purchase. Just remember that this device (or any one tool) is not a cure-all for stress, but rather one convenient component of a multifaceted approach.

If you have a tighter budget, traditional techniques remain the most accessible and cost-effective ways to tap into the relaxation benefits of the vagus nerve. Ultimately, the decision to invest in the Truvaga Plus should be based on your personal preferences, finances, and health goals. But for me, it was 100 percent worth it.

Kathleen Ferraro is a Minneapolis-based writer with a master’s degree in journalism and nearly a decade of experience writing and editing. She specializes in health, wellness, and science content, and her work has been featured in Bustle, LIVESTRONG.com, Well + Good, Outside, and more.