You may have heard the term vagus nerve pop up in conversations about stress, digestion, or mental health. But what exactly is the vagus nerve—and why should you care about it?

In simple terms, the vagus nerve is one of the most important nerves in your body. It’s part of a powerful communication system that helps regulate your internal organs, respond to stress, and keep you feeling calm and well.

Let’s break it down.

“The nervous system holds the key to the body’s incredible potential to heal itself.”

Sir Jay Holder

What Is the Vagus Nerve?

The vagus nerve is the longest cranial nerve in your body, stretching from your brainstem all the way down to your abdomen. The word vagus means “wandering” in Latin—fitting, since this nerve “wanders” through your body and connects to many key organs including the heart, lungs, and digestive tract.

It plays a major role in your parasympathetic nervous system—your “rest and digest” system—helping to slow your heart rate, promote digestion, and calm your body after stress.

What Does the Vagus Nerve Do?

The vagus nerve influences a wide range of functions:

• Slows the heart rate
• Regulates breathing
• Supports digestion and gut motility
• Reduces inflammation
• Helps manage mood and emotional responses
• Controls reflexes like coughing, swallowing, and sneezing

When the vagus nerve is functioning well, your body is more resilient to stress, your digestion runs smoothly, and your mood tends to feel more balanced. This healthy activity is often called high vagal tone.

On the other hand, low vagal tone—or poor vagus nerve function—has been linked to conditions like chronic inflammation, depression, anxiety, irritable bowel syndrome (IBS), and even heart disease (Tracey, 2002).

How Can You Support and Regulate Your Vagus Nerve?

Good news: You can influence your vagus nerve through simple, natural techniques. Here are science-supported ways to regulate it:

1. Slow, Deep Breathing

Slow diaphragmatic (belly) breathing is one of the most effective ways to stimulate the vagus nerve. Research shows that breathing at around six breaths per minute activates the parasympathetic system and improves heart rate variability (HRV)—a key marker of vagal tone (Laborde et al., 2017).

Try this: Inhale for 4 seconds, exhale for 6 seconds. Do this for 5 minutes a day.

2. Cold Exposure

Brief cold exposure, like splashing cold water on your face or taking a cold shower, can stimulate the vagus nerve via the diving reflex. This lowers heart rate and activates the parasympathetic response.

3. Singing, Humming, or Chanting

The vagus nerve passes through the throat and voice box. Activities like humming, singing, chanting, or even gargling can stimulate it and improve tone.

A 2013 study found that chanting “OM” (common in meditation) produced increased vagal activity and feelings of calm (Kalyani et al., 2011).

4. Meditation and Mindfulness

Practicing mindfulness and meditation has been shown to enhance vagal tone and reduce markers of stress and inflammation. One randomized trial showed that loving-kindness meditation (a form of mindfulness) increased vagal tone and emotional well-being (Kok et al., 2013).

5. Gentle Movement

Activities like yoga and tai chi combine breath, movement, and relaxation—all powerful tools for vagus nerve activation. Studies show these practices can reduce cortisol levels and increase parasympathetic activity (Riley & Park, 2015).

6. Social Connection and Laughter

Positive social interactions and laughter also activate the vagus nerve. That’s why bonding with loved ones or watching something funny can actually be good for your nervous system!

Final Thoughts

The vagus nerve is a key player in how your body responds to stress, regulates digestion, and maintains emotional balance. While we often focus on diet, sleep, or exercise for better health, supporting your vagus nerve may be just as essential—and surprisingly simple.

From deep breathing to daily humming, small habits can go a long way in improving vagal tone and supporting your overall well-being.

If you’re dealing with chronic stress, digestive issues, or mood challenges, consider incorporating some of these techniques—and speak with a healthcare provider who understands how body systems work together holistically.

References:

• Tracey, K. J. (2002). The inflammatory reflex. Nature, 420(6917), 853–859. https://doi.org/10.1038/nature01321
• Laborde, S., Mosley, E., & Thayer, J. F. (2017). Heart Rate Variability and Cardiac Vagal Tone in Psychophysiological Research – Recommendations for Experiment Planning, Data Analysis, and Data Reporting. Frontiers in Psychology, 8, 213. https://doi.org/10.3389/fpsyg.2017.00213
• Kalyani, B. G., Venkatasubramanian, G., Arasappa, R., et al. (2011). Neurohemodynamic correlates of ‘OM’ chanting: A pilot functional magnetic resonance imaging study. International Journal of Yoga, 4(1), 3–6. https://doi.org/10.4103/0973-6131.78172
• Kok, B. E., Coffey, K. A., Cohn, M. A., et al. (2013). How Positive Emotions Build Physical Health: Perceived Positive Social Connections Account for the Upward Spiral Between Positive Emotions and Vagal Tone. Psychological Science, 24(7), 1123–1132. https://doi.org/10.1177/0956797612470827
• Riley, K. E., & Park, C. L. (2015). How does yoga reduce stress? A systematic review of mechanisms of change and guide to future inquiry. Health Psychology Review, 9(3), 379–396. https://doi.org/10.1080/17437199.2014.981778