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The vagus nerve is a key player in the intricate connection between your brain and body, influencing your mental, emotional, and physical well-being. It is the longest cranial nerve, extending from the brainstem through the neck and into major organs, such as the heart, lungs, and digestive tract. This nerve is the backbone of the parasympathetic nervous system—the “rest and digest” branch—which regulates bodily functions during periods of calm and safety.

Understanding the Vagus Nerve and Nervous System States

The vagus nerve helps balance three key states of the autonomic nervous system:

  1. Ventral Vagal (Social Engagement System): This state supports feelings of safety, connection, and optimal organ function. It enables us to engage socially, feel joy, and maintain homeostasis.
  2. Sympathetic (Fight/Flight System): This state is triggered in response to perceived threats, preparing the body for action by increasing heart rate, releasing stress hormones, and heightening alertness.
  3. Dorsal Vagal (Freeze/Shutdown System): This state activates during extreme threat or overwhelm, slowing the body’s functions to conserve energy and cope with immobilization.

A healthy nervous system can fluidly move between these states, responding appropriately to life’s challenges. However, chronic stress, trauma, and environmental factors can disrupt this balance, leaving the body “stuck” in fight/flight or freeze. This dysfunction is often linked to poor vagal tone, which reduces the ability of the vagus nerve to regulate these states effectively.

What is Vagal Tone, and Why Does It Matter?

Vagal tone refers to the strength and efficiency of the vagus nerve in communicating signals between the brain and body. Higher vagal tone supports:

  • A calm and clear mind
  • Stable heart rate and blood pressure
  • Smooth digestion
  • Strong immune response
  • Emotional resilience and social connection

On the other hand, low vagal tone can lead to a wide range of physical and mental health challenges, including anxiety, depression, digestive disorders, chronic fatigue, and inflammation. Research has even linked low vagal tone to conditions like autoimmune diseases and postural orthostatic tachycardia syndrome (POTS).

The Science Behind the Vagus Nerve

The vagus nerve plays a central role in the gut-brain axis, the communication network between your digestive system and brain. It sends signals about digestion, inflammation, and microbiome health to the brain, while also regulating digestion and absorption of nutrients. Dysregulation in this system—caused by chronic stress, poor diet, or trauma—can disrupt gut health, immune function, and mood.

The vagus nerve also regulates heart rate through the vagal brake, which slows the heart in calm states and releases it during stress responses. This mechanism is critical for emotional regulation, resilience, and recovery from stress.

How to Improve Vagal Tone

Strengthening vagal tone is an effective way to restore balance to the nervous system, promoting mental clarity, emotional stability, and physical health. Here are science-backed methods to activate and improve vagal tone:


1. The Basic Eye Exercise

This exercise stimulates the vagus nerve through optical and neck muscles, promoting cerebrospinal fluid movement.

How to do it:

  • Lie on your back and interlace your fingers behind your head, resting them at the base of your skull.
  • Without moving your head, shift your eyes as far to the right as possible. Hold until you feel the urge to yawn, swallow, or sigh (30 seconds to 2 minutes).
  • Repeat on the left side.

This technique helps release tension in the neck, realign the cervical spine, and encourage vagus nerve activation.


2. Breathing for the Nervous System

Controlled, diaphragmatic breathing directly engages the vagus nerve and signals the nervous system to shift into a calm, parasympathetic state.

How to do it:

  • Place your hands on your lower ribs and inhale deeply, allowing your belly to expand outward.
  • Exhale slowly through pursed lips, ensuring your exhale is longer than your inhale. Try a 4-6-8 breathing pattern: inhale for 4 seconds, hold for 6 seconds, exhale for 8 seconds.

Deep belly breathing encourages the diaphragm to stimulate the vagus nerve and restore nervous system balance.


3. Cold Exposure

Cold stimulates vagal tone by activating the parasympathetic response to bring the body back to balance after stress.

How to do it:

  • Splash your face with cold water after waking.
  • Take a cold shower or end your warm shower with 30 seconds of cold water.
  • Apply a cold pack to the back of your neck.

4. Vocal Vibration Practices

The vagus nerve is intricately connected to the throat and vocal cords. Vibrational practices stimulate the nerve and improve tone.

Try these activities:

  • Chanting or humming: Repeat a calming mantra or hum along to music.
  • Singing: Sing freely and loudly to engage the throat muscles.
  • Gargling: Gargle water vigorously for 15–30 seconds.

These simple techniques stimulate blood flow and neural activation in the throat, enhancing vagal tone.


5. Social Connection and Play

Engaging in positive social interactions naturally strengthens vagal tone. Eye contact, laughter, and physical touch activate the vagus nerve through the social engagement system.

What to do:

  • Spend time with loved ones.
  • Practice making eye contact and smiling.
  • Share a hug or engage in playful, non-stressful activities.

6. Nutritional Support

A nutrient-rich diet supports the vagus nerve’s function, especially foods that nourish the gut-brain axis. Focus on:

  • Omega-3 fatty acids (e.g., fatty fish, walnuts)
  • Fermented foods (e.g., yogurt, kimchi) to support a healthy microbiome
  • B vitamins (e.g., meat, eggs, seafood) to improve nervous tissue health
  • Magnesium (e.g., arugula, hemp seeds) to support relaxation and nerve health

What to Expect from Improved Vagal Tone

With regular practice, improving vagal tone can lead to profound changes, including:

  • Enhanced emotional stability and resilience
  • Improved digestion and reduced gut issues
  • Stronger immune function
  • Better sleep and stress recovery
  • Greater feelings of connection, curiosity, and well-being

The vagus nerve is a vital pathway linking the mind and body, and strengthening its tone empowers you to heal holistically. By incorporating these simple practices, you can build resilience, reduce chronic symptoms, and cultivate long-term health.

Take the first step today—your nervous system is ready to thrive.

References:

Rosenberg S. Accessing the healing power of the vagus nerve: Self-help exercises for anxiety, depression, trauma, and autism. North Atlantic Books; 2017 Dec 19.

Porges SW. The polyvagal theory: Neurophysiological foundations of emotions, attachment, communication, and self-regulation (Norton Series on Interpersonal Neurobiology). WW Norton & Company; 2011 Apr 25.

Johnston GR, Webster NR. Cytokines and the immunomodulatory function of the vagus nerve. British journal of anaesthesia. 2009 Apr 1;102(4):453-62. https://doi.org/10.1093/bja/aep037

George MS, Sackeim HA, Rush AJ, Marangell LB, Nahas Z, Husain MM, Lisanby S, Burt T, Goldman J, Ballenger JC. Vagus nerve stimulation: a new tool for brain research and therapy. Biological psychiatry. 2000 Feb 15;47(4):287-95. https://doi.org/10.1016/S0006-3223(99)00308-X

About the Author
Jen Donovan completely rebuilt her life and career as a result of her experience with severe chronic illness. After finding no answers from conventional medical approaches, she took matters into her own hands and with the help of key mentors, found a path to healing.
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