I have always been fascinated by the incredible connection between the mind and body in relation to physical health and mental well-being. During my research on this connection, I was intrigued by the role of the vagus nerve, which offered answers into how and why the brain and body are so intricately connected.
The vagus nerve, named after the Latin word for “wanderer,” is the longest nerve in the central nervous system. It influences many bodily functions, including heart rate, blood pressure, respiration, circulation, digestion, gut health, sexual arousal, hearing, taste, swallowing, bladder control, and fertility. Remarkably, nearly 90% of the brain's output is dedicated to its function.
The strength of vagus nerve function, known as vagal tone, is a critical measure of overall well-being. Research has concluded that improving vagal tone enhances both mental and physical health, and the relationship is reciprocal—the healthier we are, the stronger our vagal tone. When vagal tone is increased, the parasympathetic nervous system is activated, allowing the body to relax more quickly after stressful events, reducing anxiety and depression, slowing heart rate, lowering blood pressure, and improving digestion.
Within the brain, a healthy vagus nerve (good vagal tone) is very important for high-functioning competency, as it supports cognition and grants access to the part of the brain that fosters creativity, complex decision-making, and leadership. The vagus nerve also plays a major role in regulating anxiety and depression, as it is responsible for the fear response and our gut instinct in threatening situations.
However, an impaired vagus nerve (poor vagal tone) often causes one access to only the primitive regions of the brain, which govern fear, anxiety, the fight-or-flight response, and depression. For example, those who are highly charged, anxious individuals — may have poor vagal tone.
Several factors can negatively affect vagal tone, including chronic stress, alcohol consumption, smoking, anxiety, poor lifestyle habits, overwork, lack of exercise, inadequate nutrition, trauma and insufficient sleep.
Poor vagal tone causes the mind and body to become vulnerable to various health conditions, including depression, anxiety, obesity, hypertension, cardiovascular disorders, chronic inflammation, digestive issues, diabetes, kidney problems, and even infertility. Recent research has also explored its role in trauma and the potential for vagus nerve exercises to alleviate post-traumatic stress.
There are approved devices on the market that can be implanted to stimulate the vagus nerve, but we can increase our vagal tone naturally by doing any of the following:
Deep and slow breathing: Diaphragmatic breathing stimulates the vagus nerve and promotes relaxation. Try reducing breathing rate to six breaths per minute instead of the usual 10-14. Deep belly inhales (eight seconds) followed by slow exhales (12 seconds) have also been shown to significantly calm the nervous system.
Probiotics are highly beneficial to the gut by increasing healthy gut bacteria, which in turn supports brain function via the vagus nerve, improving mood and increasing GABA receptors while reducing stress hormones and decreasing anxiety.
Meditation: Various forms of meditation, particularly those focused on controlled breathing, enhance vagal tone and foster overall well-being.
Omega-3 fatty acids: Essential for brain health and nervous system function, omega-3s (found in fish and other sources) have been linked to improved cognitive function and mental health, helping to counteract cognitive decline.
Exercise: Physical activity stimulates the vagus nerve, boosts brain-derived growth factors, supports mitochondrial health, and reverses cognitive decline. The most effective exercises for vagus nerve stimulation include weightlifting, walking, and high-intensity cardio such as sprinting.
Cold exposure: Regular cold showers or immersion in cold water (the cold plunge) activates the vagus nerve, reducing the body’s fight-or-flight response while enhancing parasympathetic activity, leaving one feeling invigorated.
Singing, humming, chanting and gargling: These vocal activities directly stimulate the vagus nerve, which is connected to the throat and vocal cords. Dr. Datis Kharrazian, a leading functional medicine researcher, suggests gargling water before drinking as a simple yet effective vagal exercise.
Massage and reflexology: Gentle, relaxing massage (rather than deep tissue massage) increases vagal activity and promotes relaxation. Foot massage (reflexology) has also been shown to enhance vagal modulation and reduce stress.
Laughter and social connection: Socializing and laughter trigger the vagus nerve, lowering stress hormones while promoting positive emotions. One of the long-term consequences of COVID-19 was a reduction in social connection and an increase in fear responses, which negatively impacted vagal health on a global level.
By cultivating mind-body awareness, we gain greater control over our health. Regularly engaging in vagus nerve stimulation supports both mental and physical well-being. The above-mentioned simple practices can encourage relaxation, recovery, and resilience, while strengthening vagal tone enhances stress management, emotional balance, and overall vitality.
Claire Nielsen is a health coach, author, public speaker and founder of . The information provided in the above article is for educational purposes only and is not a substitute for professional health and medical advice. Please consult a doctor, health-care provider or mental health practitioner if you're seeking medical advice, diagnoses and/or treatment.
