The Vagus Nerve: Your Body’s Secret Pathway to Calm, Balance, and Vitality
- Rosetta Kawauchi CHHP CTN
- Aug 9
- 7 min read
By Rosetta Kawauchi, BCND- Naturopath/ Essence of Healing LLC/ Okemos, Michigan/ In-person and Telehealth
In a world that often runs at full speed, it’s easy to forget that our bodies are built for balance, not burnout. When the chaos of daily life pulls us in every direction, we crave something steady—something that brings us back home to ourselves. That “something” might just be the vagus nerve.
Yes, a single nerve could be the missing link between stress and serenity, digestion and discomfort, anxiety and inner peace. Let’s explore this amazing nerve and how to naturally support it through mindful practices, somatic therapies, and nourishing supplements.
What is the Vagus Nerve—and Why Does It Matter?
The vagus nerve, sometimes called the “wandering nerve,” lives up to its name. It stretches from your brainstem down through your neck and into your heart, lungs, digestive tract, and beyond. It’s the longest cranial nerve in the body, and it does a lot of heavy lifting behind the scenes.
As a core part of the parasympathetic nervous system—your rest-and-digest response—the vagus nerve plays a huge role in regulating mood, digestion, heart rate, and immune function. When this nerve is healthy and active, your body feels calm, focused, and resilient. But when it’s under-functioning, you may feel anxious, inflamed, exhausted, or stuck in survival mode.
How Stress Impacts the Vagus Nerve
Modern life places immense pressure on the nervous system. Constant notifications, long to-do lists, emotional overload, poor sleep, and even poor diet all influence how well your vagus nerve operates.
Here’s how chronic stress and a busy lifestyle can throw it out of balance:
1. Activation of the Stress Response
Stress triggers the sympathetic nervous system—the “fight or flight” response. This causes the body to release cortisol and adrenaline, preparing you to deal with immediate threats. While this response is necessary in small doses, when it’s constantly active, it suppresses the parasympathetic nervous system, including the vagus nerve.
2. Reduced Vagal Tone
Vagal tone is the measure of how efficiently the vagus nerve functions. High vagal tone is associated with emotional stability, resilience, and quicker recovery from stress. Low vagal tone, often caused by chronic stress, is linked to anxiety, mood disorders, and a reduced ability to stay calm during difficult moments.
3. Digestive Disruptions
The vagus nerve helps regulate gut motility, enzyme production, and nutrient absorption. When it’s out of balance, symptoms like bloating, indigestion, constipation, or irritable bowel syndrome (IBS) can arise. A sluggish digestive system often signals vagal dysfunction.
4. Impaired Heart Rate Variability (HRV)
Heart rate variability is the variation in time between each heartbeat, and it’s a key indicator of nervous system balance. Higher HRV is generally a sign of good vagal tone and flexibility. Stress and vagus nerve dysfunction usually result in lower HRV, which has been linked to anxiety, depression, and cardiovascular problems.
5. Emotional Dysregulation
The vagus nerve plays a role in regulating emotions and social connection. When its function is compromised, emotions may feel overwhelming, and it can be harder to navigate social situations or communicate calmly. Mood swings, irritability, or emotional shutdown can occur.
6. Increased Inflammation
Chronic stress can fuel inflammation throughout the body. The vagus nerve helps regulate inflammatory responses, but when it’s not functioning well, the immune system may become overactive. This contributes to issues like autoimmune disorders, joint pain, and metabolic imbalances.
7. Disrupted Sleep
The vagus nerve is closely linked to sleep quality. If it’s underactive, you might struggle with falling asleep, staying asleep, or waking up feeling rested. Poor sleep then further weakens vagal tone, creating a cycle that’s hard to escape.
How to Support the Vagus Nerve Naturally
The good news? You can nourish and support your vagus nerve in simple, powerful ways—no expensive treatments or extreme regimens required. The key is consistency and a willingness to slow down and reconnect with your body.
Somatic Therapies to Stimulate the Vagus Nerve
Somatic practices are physical, body-based techniques that support nervous system healing. Here are some favorites that are accessible to almost everyone.
1. Breathwork
Conscious breathing is one of the most effective ways to activate the vagus nerve. Slow, deep breathing tells your body that it’s safe, and brings the nervous system back into balance.
Try the 4-7-8 technique: inhale for 4 seconds, hold for 7 seconds, and exhale slowly for 8 seconds. Practicing this for even a few minutes a day can significantly calm your nervous system.
2. Gentle Yoga
Yoga combines movement, breath, and mindfulness, which makes it an ideal way to stimulate the vagus nerve. Poses like Child’s Pose, Legs-Up-the-Wall, and gentle twists activate the relaxation response. The added focus on breath amplifies the calming effects.
Chanting during yoga—such as the sound “Om”—creates vibrations that physically stimulate the vagus nerve through the throat and chest.
3. Meditation and Mindfulness
Meditation enhances vagal tone by encouraging stillness and present-moment awareness. Whether you prefer a simple breath-focused meditation, a body scan, or loving-kindness meditation, the key is regular practice.
Mindfulness—being aware of your sensations, emotions, and surroundings without judgment—can also reduce stress and improve your body’s ability to self-regulate.
4. Therapeutic Touch
Massage therapy, particularly craniosacral therapy, abdominal massage, or gentle neck and shoulder work, can activate vagus nerve pathways. Even self-massage or intentional touch can provide calming feedback to the body.
5. Cold Exposure
Cold activates the vagus nerve by triggering a natural, calming reflex. You can start with a cold splash on the face, a cold foot bath, or alternating warm and cold water in the shower. Over time, this can increase stress tolerance and nervous system resilience.
Everyday Habits for Better Vagal Tone
Caring for your vagus nerve doesn’t require overhauling your entire lifestyle. Small shifts, practiced regularly, can bring the nervous system into a more regulated, supported state.
Mindful breathing breaks: Pause during the day to check in with your breath. Are you breathing shallowly or holding your breath? Gently shift to slow, belly-based breathing.
Joyful movement: Regular physical activity helps build vagal tone. It doesn’t have to be intense. Walking, stretching, dancing, or gardening all count.
Connection and laughter: Social bonding and laughter naturally stimulate the vagus nerve. Make time for conversations that nourish, not drain.
Nature exposure: Being outdoors, even for ten minutes, helps lower stress hormones and improve nervous system balance.
Digital detox: Reducing screen time—especially in the evening—gives your brain and body a chance to settle into a natural rhythm.
Sleep hygiene: Prioritize a calm bedtime routine, consistent sleep and wake times, and a dark, quiet sleep environment.
Nourishing Supplements to Support Vagus Nerve Health
Alongside lifestyle and somatic practices, certain nutrients can strengthen and support the vagus nerve and the systems it works with. Here are some of the most beneficial:
1. Omega-3 Fatty Acids
Omega-3s are known for their anti-inflammatory properties and positive impact on brain function. They may also directly support vagal tone and resilience to stress.
Food sources: Salmon, sardines, walnuts, flaxseeds, chia seeds
Supplement tip: Choose high-quality, third-party-tested fish oil or algae oil
2. Probiotics
A healthy gut means better communication along the gut-brain axis, much of which happens via the vagus nerve. Probiotics help support this relationship by nourishing the microbiome.
Food sources: Yogurt, kefir, sauerkraut, kimchi, miso, tempeh
Supplement tip: Look for multi-strain formulas with a minimum of 5 billion CFUs
3. Magnesium
This mineral is crucial for nerve function, stress response, and sleep. Many people are deficient without realizing it.
Food sources: Dark leafy greens, almonds, pumpkin seeds, black beans
Supplement tip: Magnesium glycinate is gentle and well-absorbed, especially for those dealing with anxiety or sleep issues
4. B Vitamins (especially B6 and B12)
These vitamins are essential for the health of your nervous system. They support neurotransmitter production, energy metabolism, and mood regulation.
Food sources: Whole grains, eggs, legumes, meat, leafy greens
Supplement tip: A B-complex supplement can provide balanced support, especially during times of stress
5. L-Theanine
Naturally found in green tea, L-theanine promotes calm focus without sedation. It helps reduce stress and may support vagal activity by modulating brain wave patterns.
Food source: Green tea
Supplement tip: Often used as a calming aid during the day or before meditation
Moving Toward a Healthier, Calmer You
The vagus nerve is more than a biological structure—it’s a communication highway between your brain and body, a guardian of calm, a regulator of digestion, a modulator of mood, and a deeply intuitive guide that helps you navigate life with more ease. When this nerve is supported, your entire system functions more harmoniously.
The best part? You don’t need a dramatic overhaul to begin healing and strengthening your vagus nerve. Small, consistent shifts are often the most impactful. A few minutes of breathwork in the morning. A short walk in nature. A gentle yoga session before bed. A warm meal rich in whole foods. A laugh with a friend. These moments add up and begin to retrain your nervous system to trust that it’s safe.
It’s important to remember that nervous system healing is not a one-size-fits-all process. Be patient with yourself. Some days you might feel more regulated than others, and that’s okay. Healing, especially from chronic stress or nervous system dysregulation, is a journey—not a destination.
Also, while these natural strategies can be incredibly effective, they aren’t a replacement for medical care when needed. If you’re dealing with serious or persistent symptoms—whether they’re digestive, mental, emotional, or neurological—it’s wise to consult with a trusted holistic practitioner, naturopathic doctor, or integrative healthcare provider. They can guide you in creating a personalized plan that works with your unique body and needs.
Your Invitation: Embrace the Calm Within
Your body holds incredible wisdom. When supported with care, attention, and nourishment, it knows how to return to balance. The vagus nerve is one of the clearest paths to that balance—and it’s accessible to you right now.
So, let this be your invitation. Not to hustle harder, or do more, but to slow down and listen. To care for your body like a beloved friend. To breathe deeper, rest more, move with intention, and choose foods and practices that help you feel grounded and alive.
Your nervous system is always communicating with you. When you tune in and respond with compassion, your health transforms—not through force, but through trust.
Let this be the season you soften, simplify, and strengthen the roots of your well-being—one breath, one meal, one moment at a time.
Rosetta Kawauchi is a Board Certified Naturopathic Doctor and owner of Essence of Healing LLC in Okemos, Michigan.
1-517-997-1214
Disclaimer: Rosetta Kawauchi, BCND is not a medical provider. Dr. Rosetta is a Board Certified Naturopathic Doctor and a Certified Holistic Health Practitioner. Dr. Rosetta does not diagnose, prescribe, treat, or cure medical conditions. This article is for educational purposes and is not a substitute for medical advice. Always consult your licensed medical healthcare provider before beginning new supplements or therapies.
References:
Bonaz, B., Sinniger, V., & Pellissier, S. (2016). Vagus nerve stimulation: A new promising therapeutic tool in inflammatory bowel disease. Journal of Internal Medicine, 280(1), 51–63. https://doi.org/10.1111/joim.12402
Institute for Functional Medicine. (2020). The gut-brain axis: New approaches to supporting GI health. https://www.ifm.org
Axe, J. (2022). How to stimulate the vagus nerve for better mental and physical health. DrAxe.com. https://draxe.com/health/vagus-nerve
Mercree, A. (2023). 9 natural ways to stimulate the vagus nerve, according to experts. MindBodyGreen. https://www.mindbodygreen.com/articles/how-to-stimulate-vagus-nerve
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