Have you ever noticed how taking a few slow, deep breaths can make you feel calmer? Or why spending time in nature, laughing with friends, or singing can leave you feeling more relaxed? While these experiences involve many systems within the body, one important player is the vagus nerve.
Often called the body’s “superhighway”, the vagus nerve connects the brain to the heart, lungs, digestive system and many other organs. As the longest cranial nerve in the body, it plays a vital role in regulating the parasympathetic nervous system, commonly known as the “rest and digest” system. Understanding how it works can help us develop healthy habits that support both physical and emotional wellbeing.
What is the Vagus Nerve? 
The vagus nerve is the tenth cranial nerve (cranial nerve X). It carries signals between the brain and many major organs, helping regulate heart rate, breathing, digestion, immune function and aspects of emotional regulation.
Unlike the sympathetic nervous system, which prepares us for “fight or flight”, the vagus nerve helps return the body to a state of balance after stress. This process allows heart rate to slow, digestion to resume and the body to recover (Porges, 2007).
Why is Vagal Tone Important?
Researchers often refer to vagal tone, which describes how effectively the vagus nerve supports communication between the brain and body. Higher vagal tone has been associated with better emotional regulation, improved cardiovascular health and greater resilience to stress. However, vagal tone is only one aspect of overall health and should not be viewed as a standalone measure of wellbeing (Porges, 2007).
When the vagus nerve is functioning well, people may experience:
- Improved ability to recover after stressful situations.
- Better digestion.
- A slower resting heart rate.
- Improved emotional regulation.
- Greater feelings of calm and social connection.
The Vagus Nerve and Stress
Modern life often keeps our bodies in a state of heightened alertness. Work pressures, financial worries, poor sleep and constant digital stimulation can all contribute to prolonged stress.
The vagus nerve helps switch the body from this activated state into one of recovery. During slow breathing or relaxation, vagal activity increases, helping reduce heart rate and supporting the body’s natural recovery processes.
Research continues to explore how autonomic regulation influences resilience, although many popular claims about “activating” the vagus nerve should be interpreted cautiously, as evidence varies depending on the intervention. Recent reviews suggest that while the vagus nerve clearly plays a central physiological role, some broader interpretations—particularly aspects of Polyvagal Theory—remain scientifically debated.
Simple Ways to Support Healthy Vagal Function
Although you cannot consciously control the vagus nerve directly, several everyday practices may encourage parasympathetic activity.
1. Slow Diaphragmatic Breathing
Breathing slowly from the diaphragm, particularly with longer exhalations, has been shown to increase parasympathetic activity and improve heart rate variability, a marker associated with vagal function.
Try breathing in for four seconds and out for six seconds for five minutes.
2. Regular Physical Activity
Walking, swimming, cycling and other moderate forms of exercise support cardiovascular health and may improve autonomic balance over time.
3. Meditation and Mindfulness 
Mindfulness practices reduce stress and may enhance emotional regulation by influencing the autonomic nervous system.
4. Positive Social Connection
Meaningful conversations, laughter and supportive relationships help the nervous system feel safe and secure. Social engagement has long been recognised as an important component of healthy autonomic regulation (Porges, 2007).
5. Good Sleep
Sleep allows the nervous system to recover and supports healthy regulation of stress hormones. Aim for 7-8 hours.
6. Singing, Humming and Chanting
Because the vagus nerve supplies muscles involved in the voice and throat, activities such as singing and humming are commonly suggested as ways to encourage relaxation. While many people find these practices calming, robust evidence that they directly “stimulate” the vagus nerve remains limited.
Can the Vagus Nerve Improve Mental Health?
The vagus nerve is increasingly being studied for its role in mental health. Medical vagus nerve stimulation (VNS), delivered using implanted or approved external devices under clinical supervision, is an established treatment for some people with treatment-resistant epilepsy and depression.
Lifestyle practices that encourage relaxation may also help reduce stress and improve emotional wellbeing, although they should not be considered replacements for professional treatment when needed.
A Balanced Perspective
Interest in the vagus nerve has grown rapidly on social media, where it is sometimes presented as a cure-all for anxiety, trauma, digestive problems and chronic illness. While the vagus nerve is unquestionably essential to many bodily functions, many claims about “vagus nerve activation” extend beyond current scientific evidence.
The most evidence-based approach is to focus on healthy lifestyle habits—regular exercise, quality sleep, stress management, social connection and balanced nutrition—which support overall nervous system health as well as many other aspects of wellbeing.
Final Thoughts
The vagus nerve reminds us that the mind and body are deeply connected. Every slow breath, restorative night’s sleep, enjoyable walk or meaningful conversation contributes to a healthier nervous system.
Rather than searching for a single technique to “switch on” the vagus nerve, building consistent daily habits that promote relaxation and resilience offers the greatest long-term benefits. Supporting your vagus nerve is ultimately about supporting your whole body.
I hope you have found my article interesting. Solution focused hypnotherapy can help with calming the limbic system and promoting calm, emotional regulation and positivity.
debbie@backontrackhypnotherapy.co.uk
07373 122742
References
Porges, S.W. (2007) The Polyvagal Perspective. Biological Psychology, 74(2), pp.116–143.
Porges, S.W. (2025) Polyvagal Theory: Current Status, Clinical Applications, and Future Directions. Clinical Neuropsychiatry, 22(3).
Thayer, J.F. and Lane, R.D. (2009) Claude Bernard and the Heart–Brain Connection: Further Elaboration of a Model of Neurovisceral Integration. Neuroscience & Biobehavioral Reviews, 33(2),