{"id":617679,"date":"2026-02-26T14:21:14","date_gmt":"2026-02-26T14:21:14","guid":{"rendered":"https:\/\/www.europesays.com\/us\/617679\/"},"modified":"2026-02-26T14:21:14","modified_gmt":"2026-02-26T14:21:14","slug":"the-three-swallow-test-may-reveal-how-stressed-you-are","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/617679\/","title":{"rendered":"The “Three Swallow” Test May Reveal How Stressed You Are"},"content":{"rendered":"

If you have an inkling that your body is a little too on edge, then a viral TikTok about the vagus nerve might catch your eye, especially if it provides an easy glimpse into your well-being. It\u2019s why many people are trying the \u201cthree swallow test\u201d<\/a> to find out just how stressed they are. <\/p>\n

\u201cIf you can\u2019t swallow three times in a row, your vagus nerve is probably dysregulated from long-term stress<\/a>,\u201d creator @theworkoutwitch said in a clip. \u201cThis is because your vagus nerve controls your swallow reflex.\u201d It you feel any hesitation as you go for that second or third swallow, she said it could point to chronic stress.<\/p>\n

Creator @darewithdrea also posted about this trick. \u201cIf you can\u2019t swallow three times in a row, your vagus nerve is stuck in stress mode,<\/a>\u201d she said on Jan. 3. Many gave it a try and then shared their results in her comments section. \u201cWait wait wait wait\u2026 HOLD UP! I struggled on the second swallow already.\u201d Another said, \u201cUm after the first try i like glitched\u2026 i cant even get to 2.\u201d<\/p>\n

Here, therapists weigh in on what to know about this viral test, and share how to take good care of your vagus nerve so you can feel more relaxed.<\/p>\n

Your Vagus Nerve Is Dramatic<\/p>\n

According to Jillian Pransky, C-IAYT<\/a>, a certified yoga therapist and mindfulness expert, the vagus nerve is the longest of the 12 cranial nerves. It runs from your brainstem down through your neck, chest, and into your abdomen where it innervates every organ, including your heart, lungs, and digestive system.<\/p>\n

Its job is to send and receive messages that help regulate your heart rate, breathing, digestion, and mood \u2014 and that\u2019s why it\u2019s connected to the stress response. \u201cIt\u2019s the main communication switch that controls the shift between stress (fight-flight-freeze) and relaxation (rest-and-digest),\u201d she tells Bustle. \u201cIts state reflects how readily you can shift out of the body\u2019s stress response and into rest, repair, and digest.\u201d<\/p>\n

When someone says their vagus nerve is \u201cstuck in stress mode\u201d they mean their nervous system is dominated by the sympathetic or fight-or-flight response, and that it\u2019s having difficulty shifting back into a soothing parasympathetic or rest-and-digest state, Pransky says. That chronic stress can show up as a high heart rate<\/a>, digestive issues, muscle tension, fatigue, and irritability.<\/p>\n

Your body becomes stressed like this when you\u2019re in a constant state of anxiety, if you\u2019re dealing with work burnout or overwhelm from a tense relationship, or if you have a habit of shallow breathing or being on edge 24\/7. Everyday stressful situations can also take a toll, as can trauma, perfectionism, and lack of rest.<\/p>\n

\u201cMany people notice that when stress is chronic, their body feels less responsive to calm and more reactive to challenge,\u201d she says. <\/p>\n

The Three Swallow Test<\/p>\n

According to Chlo\u00eb Bean, LMFT<\/a>, a somatic trauma therapist in Los Angeles, the act of swallowing does involve your vagus nerve, which runs down your throat and neck. \u201cWhen we’re stressed and our survival instincts kick in, our throat tightens and saliva decreases,\u201d she tells Bustle. \u201cThat’s why people often say \u2018I had a lump in my throat\u2019 or \u2018my mouth went dry.\u2019\u201d<\/p>\n

The viral three swallow test helps bring attention to this area, but it isn\u2019t the most accurate diagnostic tool. \u201cIf you can’t swallow three times in a row, it doesn’t automatically mean your vagus nerve is stuck,\u201d Bean says. \u201cThere are a lot of reasons swallowing might feel difficult: dehydration, distraction, allergies, or anxiety in the moment.\u201d It\u2019s why she doesn\u2019t want you to panic if you can\u2019t do three quick swallows.<\/p>\n

Since the three swallow test has yet to be peer-reviewed, Bean sees it as more as an opportunity to check in with yourself and analyze how you\u2019re feeling. \u201cIt might tell you that \u2018my body feels tense in this moment,\u2019 but it’s not clinical measure of your overall vagal health,\u201d she says. It\u2019s worth a try, but there are other signs of chronic stress<\/a> you can check for.<\/p>\n

Taking Care Of Your Vagus Nerve<\/p>\n

If your body is stuck in stress mode, you might have constant muscle tension, shallow breathing, digestive issues, and feel wired yet exhausted at the same time. You could experience mental numbness and difficulty relaxing. And on TikTok, @theworkoutwitch<\/a> said you might also rush through your day, struggle to focus, or feel detached from your emotions.<\/p>\n

\u201cIt’s […] more about the pattern you notice over time,\u201d Bean says. <\/p>\n

To support your body\u2019s stress response<\/a>, and get back into a rest-and-digest state, Bean recommends gently humming to stimulate your vagus nerve<\/a>, doing a horse breath<\/a>, butterfly tapping on your shoulders<\/a> to feel reconnected to your body, deep breathing, and trying a few grounding techniques<\/a>, like naming five things you can see. \u201cIt’s about consistent experiences of safety and connection that teach your body it doesn’t have to stay in survival mode to live.\u201d<\/p>\n

Sources:<\/p>\n

Jillian Pransky, C-IAYT<\/a>, certified yoga therapist, mindfulness expert<\/p>\n

Chlo\u00eb Bean, LMFT<\/a>, somatic trauma therapist in Los Angeles<\/p>\n

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