Written by Carolina Machado
Medically reviewed by Susana Pontiggia (Psychologist, Specialist in Neuroscience and Human Behavioral Sciences, Consultant in Personal and Organizational Development)

What is the Vagus Nerve?

How does our brain talk to the body—and vice versa? Meet your body-brain mediator: the vagus nerve (also known as the vagal nerve). 

This is one of the key players in this ongoing conversation and a critical part of our parasympathetic nervous system (the “rest and digest” system). Think of it as a superhighway, constantly carrying two-way traffic: sensory information from our organs up to the brain and motor commands from the brain back down to our body.

This incredible nerve network connects to vital organs like the lungs, heart, stomach, pancreas, spleen, and intestines, playing a direct role in managing breathing, heart rate, digestion, immune response, and even orgasms. It also plays a major role in mood regulation, memory, and how well we bounce back from stress.

The disruption of this superhighway traffic can lead to a range of symptoms and complications, signaling that the nervous system is struggling to maintain balance and resilience. This dysregulation is common given how many of us live today, where daily stressors can become chronic and fuel anxiety. 

A Wandering Helper

The word “vagus” comes from Latin, meaning “wandering.” And for good reason: the vagus nerve travels from the brainstem through the neck and chest, all the way to the abdomen—like a vagabond exploring the whole body.

In his 1872 book The Expression of Emotions in Man and Animals, Charles Darwin proposed that emotional expressions were controlled by a neural link between the heart and the brain—what we now know as the “vagus nerve,” formerly called the “pneumogastric nerve.”

What the Vagus Nerve Does (Key Functions)

• Regulates stress by helping the body return to baseline after “fight or flight” responses.
• Supports speech by modulating the vocal cords and breathing rhythm.
• Synchronizes heart and lungs for efficient breathing and circulation.
• Improves digestion by enhancing gut motility and enzyme release.
• Supports sexual pleasure and emotional bonding—especially for people with vaginas—via a pathway from the cervix and uterus to the brain that can bypass the spinal cord. During vagino-cervical stimulation and orgasm, it helps release oxytocin, serotonin, and noradrenaline—neurochemicals that promote pleasure, emotional connection, and deep relaxation.
• Modulates inflammation and helps regulate immune responses.

A healthy vagus nerve (often described as having “high vagal tone”) means you’re likely better at calming down after stress, regulating your emotions, and maintaining physical well-being.

Is Your Vagal Tone Balanced? 

How to Stimulate and Strengthen Your Vagus Nerve

Improving vagal tone takes time—don’t rush. Pick one of these natural techniques, practice it for 30–60 days, and observe how your body and mind respond. You can add others over time, with patience.

1. Triangle Breathing (Pranayama)

A yoga practice for slow, diaphragmatic breathing in a 4–4–4 pattern:

1. Inhale: 4 counts;
2. Hold: 4 counts with a gentle chin tuck; you may add a hand gesture (mudra) to gently control airflow through the nose;
3. Exhale: 4 counts.

Repeat 10 times. This practice stimulates the vagus nerve and calms your system.

2. Daily Movement and Regular Exercise

Any physical activities—especially cardio, strength training, or yoga—are shown to increase the release of endorphins (known as “feel-good” hormones), and improve vagal tone by reducing inflammation, boosting oxygen, and increasing brain-derived neurotrophic factor (BDNF). Choose movement that feels energizing and sustainable—not exhausting or stressful.

3. Meditation and Chanting “OM”

Mindfulness meditation and chanting can stimulate vagal pathways and calm emotional centers in the brain, much like direct nerve stimulation.

4. Singing, Humming, and Laughing

The vagus nerve wraps around your vocal cords—so make sound! Sing in the shower, hum during a walk, or laugh with friends. These practices improve breath control and heart rate variability. Genuine laughter and smiling, whether spontaneous or self-initiated, engage facial and vocal pathways linked with vagal regulation, which can release endorphins, reduce stress hormones, and boost mood. 

5. Cold Exposure

Gradual exposure to cold (e.g., cold showers, face splashes, or ice packs) activates the vagus nerve by stimulating the diving reflex—boosting alertness and circulation.

6. Massage and Reflexology

Gentle neck and ear massage (targeting Arnold’s nerve) and foot reflexology can deeply relax the nervous system and stimulate the vagus nerve. For example, a randomized controlled trial (RCT) found that foot reflexology significantly increased vagal modulation—measured via heart rate variability—and lowered blood pressure in healthy individuals and cardiac patients.

7. Acupuncture

Targeted acupuncture points stimulate the vagus nerve and support emotional and physiological regulation. Research suggests a role in vagus nerve activation.

8. Social Connection

Sharing joyful moments and having meaningful conversations can trigger the vagus nerve. It’s part of our biological wiring for connection and regulation.

9. Sunlight and Tech Detox

Sun exposure supports serotonin and vitamin D—both essential for mood, energy, and immune health. Unplugging from devices also helps reduce sensory overload and tension in the neck, where the vagus nerve travels.

Learn More (Books, Websites, and Podcasts)

Books

• The Vagus Nerve Reset, by Anna Ferguson: A gentle introduction to vagus nerve health with simple, actionable exercises. Ideal for anyone looking to reduce anxiety, improve digestion, and feel more grounded using natural techniques.
• Accessing the Healing Power of the Vagus Nerve, by Stanley Rosenberg: A practical and insightful guide to how the vagus nerve affects our well-being. Includes self-help exercises that blend bodywork and breathwork to improve balance and emotional regulation.
• Anchored, by Deb Dana: This book explains how to feel safe, calm, and connected by understanding your nervous system. Based on Polyvagal Theory but in plain, relatable language with real-life tools.
• Awakenings, by Oliver Sacks: While not directly about the vagus nerve, this book is a powerful complement. It chronicles Sacks’ work with patients who survived encephalitis lethargica and lived in a near-frozen state until treated with L-DOPA. It’s a profound study of how the nervous system affects the whole person—emotionally, physically, and socially—and how “awakening” neural pathways can transform lives.

Websites & Podcasts

• Vagus Nerve Society: A nonprofit educational organization with global membership, dedicated to the ongoing education and training of scientists and clinicians in the power of the vagus nerve and its application in a broad spectrum of health-related conditions.
• Wired for Connection podcast: Produced and distributed by the Polyvagal Institute, this podcast shares information about Polyvagal Theory and the vagus nerve.

The Bottom Line on Vagus Nerve Stimulation

The vagus nerve is one of the body’s most powerful tools for healing and balance. Learning to activate it consciously can change how you feel—physically, emotionally, and mentally. Don’t try everything at once—take your time, explore gently, and choose what resonates with your body and lifestyle.