The Vagus Nerve
Click above to view my webinar video from March 22, 2025, presenting the information on this pagethrough to the grounding/earthing information.
The vagus nerve, the longest cranial nerve, is a key regulator of the autonomic nervous system (ANS), balancing the parasympathetic (rest-and-digest) and sympathetic (fight-or-flight) responses. It controls vital functions such as heart rate, digestion, inflammation, and stress regulation by transmitting signals between the brain and major organs.
A strong vagal tone promotes relaxation, enhances digestion, supports immune function, and reduces inflammation, while low vagal activity is linked to anxiety, poor gut health, and chronic disease. Stimulating the vagus nerve through breathing exercises, cold exposure, and meditation can help restore nervous system balance and improve overall well-being.
& THE AUTONOMIC NERVOUS SYSTEM
This short film is a good way to visually kick off your undersatanding of the vagus nerve anatomy - under 7 minutes and worth it!
The autonomic nervous system has two main branches:
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Sympathetic nervous system – activates the body’s “fight or flight” response to stress or danger.
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Parasympathetic nervous system – promotes “rest and digest” functions to restore calm, support digestion, and encourage healing.
Together, these systems constantly adjust your internal environment to keep you alive, safe, and in balance—without you even noticing.
The Autonomic Nervous System
The Sympathetic vs. The Parasympathetic Nervous System
The Sympathetic Nervous System (SNS)
On the other side, we have the sympathetic nervous system, known as the “fight or flight” system. This branch prepares your body for action, whether you're under real danger or simply under pressure. It:
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Increases heart rate and blood pressure
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Dilates pupils
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Shuts down digestion to divert energy to muscles
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Stimulates the release of adrenaline
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Mobilizes blood sugar for quick energy
Balance is Everything
Ideally, these two systems work in a rhythm, like a seesaw. When we need to rise to a challenge, the sympathetic system kicks in. When the danger or stress is over, the parasympathetic system brings us back to baseline—restoring balance, digestion, and healing.
But in today’s world, chronic stress keeps many people stuck in sympathetic overdrive—leading to anxiety, poor digestion, high blood pressure, and trouble sleeping. Strengthening parasympathetic tone—often through the vagus nerve—is a key to restoring balance and resilience.
The Parasympathetic Nervous System (PNS)
The parasympathetic nervous system is one of two branches of the autonomic nervous system, which governs all the automatic functions in your body—like heartbeat, digestion, and breathing—without you having to think about them.
The parasympathetic branch is often referred to as the “rest and digest” system. Its primary role is to calm the body down after stress, support recovery, and maintain long-term health by:
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Slowing the heart rate
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Lowering blood pressure
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Stimulating digestion and nutrient absorption
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Promoting salivation, tear production, and sexual arousal
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Encouraging rest, sleep, and cellular repair
The vagus nerve is the main highway for these calming signals, reaching from the brainstem down into the heart, lungs, digestive organs, kidneys, and more.
🏎️ Analogy: Your Body as a Car...
Think of your body as a car, and the autonomic nervous system as the automatic driving system that keeps everything running in the background—without you having to steer, press pedals, or even think about it.
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The sympathetic nervous system is like the gas pedal.
It kicks in when you need to speed up, take action, or respond to danger—your “fight or flight” mode. -
The parasympathetic nervous system is like the brake pedal.
It slows you down, calms things, and allows the engine to cool off and recover—your “rest and digest” mode.
The car drives best when both pedals work properly and are used at the right time. Too much gas and no brake leads to burnout. Too much brake and not enough gas might lead to sluggishness or lack of motivation.
The vagus nerve is like the braking system’s central line—it carries the calming signals from the brain to many of your organs to help restore balance and conserve energy.
How vagal tone affects various areas of health...
Health Conditions Associated with Vagus Nerve Dysfunction
Low vagal tone, indicating reduced activity of the vagus nerve, has been linked to various health issues, including:
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Cardiovascular Problems: Irregular heartbeats, high or low blood pressure, and increased risk of heart disease.
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Digestive Disorders: Conditions like gastroparesis (delayed stomach emptying), constipation, bloating, and acid reflux.
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Mental Health Issues: Elevated anxiety, depression, and mood disorders.
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Inflammatory Conditions: Chronic inflammation, autoimmune diseases, and poor immune function.
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Metabolic Challenges: Unexplained weight changes and metabolic syndrome.
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Chronic Fatigue: Persistent tiredness not alleviated by rest.
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Headaches and Migraines: Frequent or severe headaches.
The Vagus Nerve & Sleep
The vagus nerve plays a crucial role in regulating the autonomic nervous system (ANS), specifically by activating the parasympathetic (rest-and-digest) response. Dysfunction or underactivity of the vagus nerve is often linked to poor sleep, heightened stress, and autonomic imbalance, making vagus nerve stimulation (VNS) a promising approach for insomnia.
The Vagus Nerve & Sleep Overview
The Vagus Nerve & the Digestive System
The vagus nerve plays a crucial role in digestive motility, controlling the peristaltic movement of the intestines via the gut-brain axis. If vagal tone is low, the communication between the brain and gut slows, contributing to chronic constipation, bloating, and sluggish digestion.
Vagus nerve stimulation (VNS) can help by enhancing gut motility, increasing digestive secretions, and reducing inflammation—all of which support regular bowel movements.
The Vagus Nerve & Endometriosis
I have a client with a few other health conditions that are more obvious when it comes to low vagal tone. She also has a long history of endometriosis, so I thought I would see if there might be a connection there, and, YES. Wow. What is it this nerve doesn't impact in some way?
Emerging research indicates a notable connection between endometriosis and reduced vagal tone, suggesting that diminished activity of the vagus nerve may play a role in the progression and symptomatology of this condition.
Key Findings:
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Reduced Vagal Activity: Studies have demonstrated that women with endometriosis exhibit lower vagal tone compared to those without the condition, indicating an imbalance in autonomic nervous system function.
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Impact of Vagus Nerve Modulation: Animal studies have shown that severing the vagus nerve (vagotomy) can accelerate the development and growth of endometriotic lesions, while vagus nerve stimulation (VNS) can decelerate lesion progression and alleviate pain. FASEB Journal
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Therapeutic Potential of VNS: Non-invasive VNS has been explored as a potential therapeutic approach for endometriosis, with findings suggesting that it may slow disease progression and reduce associated symptoms. pmc.ncbi.nlm.nih.gov
Implications:
These findings highlight the potential of targeting the vagus nerve to modulate autonomic balance and inflammatory responses in endometriosis. Further research is warranted to fully elucidate the therapeutic benefits of VNS in managing endometriosis and improving patient outcomes.
Brief Overview Endometriosis & Vagal Tone
The Vagus Nerve & the Cardiovascular System
1. Blood Pressure Regulation
The vagus nerve plays a key role in maintaining healthy blood pressure by helping to regulate the balance between the sympathetic and parasympathetic nervous systems. Through its parasympathetic signals, it promotes vasodilation (widening of blood vessels) and slows the heart rate, both of which help reduce elevated blood pressure. It also communicates with baroreceptors—pressure sensors in the arteries—that detect changes in blood pressure and relay this information to the brain, which adjusts vagal output accordingly. When vagal tone is strong, the body can adapt more effectively to changes in posture, stress, or physical exertion without significant spikes in blood pressure.
2. Heart Rhythm
The vagus nerve is deeply involved in regulating heart rhythm, especially by slowing and stabilizing the heart rate. It sends parasympathetic signals to the sinoatrial (SA) node—the heart’s natural pacemaker—which helps counterbalance the stimulating effects of the sympathetic nervous system. Strong vagal tone leads to greater heart rate variability (HRV), a sign of cardiovascular resilience and adaptability. Low vagal tone, on the other hand, can contribute to irregular heart rhythms (arrhythmias) or an exaggerated heart rate response to stress. Supporting vagus nerve function is a natural strategy for promoting a steady, healthy heartbeat.
The Vagus Nerve & Mental Health
The Vagus Nerve and Mental Health
The vagus nerve plays a major role in regulating mood and emotional well-being by influencing brain-gut communication, calming the nervous system, and reducing inflammation—all of which are linked to mental health. Low vagal tone is associated with higher levels of anxiety, depression, and emotional reactivity, while strong vagal tone supports resilience, a calmer stress response, and more stable mood. Because the vagus nerve helps shift the body out of “fight or flight” mode, strengthening its function through breathing, mindfulness, or cold exposure can naturally reduce anxiety and support emotional balance.
The Vagus Nerve & POTS (postural orthostatic tachycardia syndrome)
The Vagus Nerve and POTS
Postural Orthostatic Tachycardia Syndrome (POTS) is a form of dysautonomia where the autonomic nervous system doesn’t regulate heart rate and blood pressure properly, especially when shifting from lying down to standing. One of the hallmark signs is a rapid increase in heart rate upon standing, often accompanied by dizziness, fatigue, and brain fog. The vagus nerve plays a key role in this regulation by slowing the heart rate and stabilizing blood pressure through its parasympathetic influence. In people with POTS, vagal tone is often low or inconsistent, allowing the sympathetic "fight or flight" system to dominate. Improving vagal function can help restore some balance and support better autonomic regulation in those with POTS.
Vagus Nerve Support for POTS
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Slow, Controlled Breathing
Practicing deep diaphragmatic breathing (e.g., 4-second inhale, 6-second exhale) helps activate the vagus nerve and can reduce heart rate variability spikes when standing. -
Cold Face Immersion or Splashing
Applying cold water to the face or using a cold compress on the neck stimulates the diving reflex via the vagus nerve, helping to slow heart rate and improve orthostatic tolerance. -
Compression Garments
While not vagus-specific, wearing abdominal binders or compression stockings can support blood flow and reduce the load on the autonomic nervous system, indirectly reducing sympathetic overdrive. -
Hydration + Electrolytes
Proper hydration with salt and minerals supports blood volume, allowing the vagus nerve to better regulate blood pressure upon postural changes. -
Gentle Movement Practices
Yoga, tai chi, or supine (reclined) stretching can gently stimulate the vagus nerve without triggering excessive sympathetic response. -
Singing, Humming, or Gargling
These simple daily habits engage muscles innervated by the vagus nerve and can gradually improve vagal tone over time.
These approaches are often most effective when practiced consistently and paired with a broader care plan tailored to the individual. Things like breathwork or gentle movement need to be adapted (seated or lying down initially) to avoid triggering symptoms.
Stimulating the Vagus Nerve/Things to Do to Help
Stimulating the vagus nerve is essential for maintaining optimal health, as, again, it plays a central role in regulating the autonomic nervous system, balancing stress response, digestion, heart rate, and inflammation control. A strong vagal tone enhances parasympathetic (rest-and-digest) activity, supporting gut health, immune function, mood stability, and cardiovascular wellness. Chronic stress, poor diet, and inflammation can impair vagus nerve function, contributing to fatigue, digestive disorders, anxiety, and systemic inflammation.
Simple practices like deep breathing, cold exposure, humming, and mindful eating can naturally stimulate the vagus nerve, promoting resilience, relaxation, and long-term well-being.
Ways to Stimulate the Vagus Nerve for Optimal Health
✔ Deep, Slow Breathing – Breathe diaphragmatically (4-6 seconds inhale, 6-8 seconds exhale) to activate parasympathetic response.
✔ Humming, Chanting, or Singing – Vibrations from the vocal cords stimulate vagus nerve activity.
✔ Gargling with Water – Engages throat muscles connected to the vagus nerve.
✔ Cold Exposure – Splash cold water on the face, take cold showers, or use cold packs on the neck.
✔ Meditation & Mindfulness – Lowers stress, enhances vagal tone, and promotes relaxation.
✔ Acupuncture & Auricular (Ear) Stimulation – The auricular branch of the vagus nerve can be activated through specific ear acupuncture points or massage.
✔ Probiotics & Gut Health Support – A healthy gut microbiome strengthens the vagus nerve’s gut-brain communication.
✔ Intermittent Fasting – May enhance vagus nerve function by improving metabolic and autonomic balance.
✔ Omega-3 Fatty Acids – Supports nerve health and improves parasympathetic function.
✔ Yoga & Tai Chi – Movement-based mindfulness exercises enhance vagal activity.
✔ Laughter & Social Connection – Engaging in joyful activities and positive social interactions boosts vagus nerve function.
✔ Massage & Reflexology – Neck, foot, and abdominal massages help activate vagal tone.
✔ Transcutaneous Vagus Nerve Stimulation (tVNS) – Devices that stimulate the vagus nerve through the ear have been shown to improve vagal tone.
✔ Regular Physical Activity – Low-intensity exercise (like walking) helps regulate autonomic nervous system balance.
Practicing these techniques regularly strengthens vagal tone, leading to reduced stress, better digestion, improved immune response, and enhanced overall well-being. 😊
This is the technique I share with my clients in the office for a way to activate the vagus nerve daily and throughout the day as needed. I think I have the entire video above memorized, as I have gone over it so many times while in a session with a client! Here are the printed instructions for where to place your fingers as you go through the exercise, and you will also find links there to Dr. Cheryl's demo and purchasing link for the pen:
I have an entire large section of my Lifestyle/Health Habits page dedicated to the practice of Earthing/Grounding, its importance to our overall health, specific areas of health, how-to, including a one-hour webinar I did on this subject in March of 2025. The video of that webinar is also found below for your convenience.
