Have you been hearing about the vagus nerve lately?  It’s a trending topic for good reason – we’re learning more and more about it, and it has an incredibly powerful impact on our health. In fact, we’re starting to believe that the vagus nerve is one of the most overlooked yet powerful components of overall health. As the longest cranial nerve in the body, it serves as a superhighway between the brain and major organs, regulating everything from digestion and heart rate to inflammation and emotional well-being.

A well-functioning vagus nerve can enhance resilience to stress, improve digestion, and support long-term health, while dysfunction can contribute to chronic inflammation, digestive issues, and mental health struggles. Sound important?  It is.  And there’s great news: you can actively stimulate and tone the vagus nerve through simple, natural strategies that fit into daily life.

In this post, we’ll explore what the vagus nerve is, why it’s so important, signs of dysfunction, and science-backed strategies to improve its function.

What Is the Vagus Nerve and Why Is It Important?

The vagus nerve (also called Cranial Nerve X) extends from the brainstem down to the heart, lungs, digestive tract, and beyond. As a major component of the parasympathetic nervous system (the “rest and digest” portion of the autonomic nervous system), its primary function is to promote relaxation, digestion, and recovery. It helps to regulate a balanced nervous system by inhibiting excessive sympathetic (“fight or flight”) activity when necessary, promoting adaptability to stress.  It plays a key role in regulating several involuntary bodily functions, including the following:

• Heart rate variability (HRV) – We discussed this marker last month in the wearables blog post.  HRV is a critical indicator of nervous system health, reflecting the balance between sympathetic (fight-or-flight) and parasympathetic (rest-and-digest) activity. A higher HRV is associated with greater adaptability to stress, improved emotional regulation, and enhanced cardiovascular health. Studies have shown that individuals with higher HRV tend to have better stress resilience and longer lifespans, as it indicates a well-functioning autonomic nervous system. Conversely, low HRV has been linked to increased risk of anxiety, depression, cardiovascular disease, and even all-cause mortality.
• Digestion – The vagus nerve plays a crucial role in digestion by stimulating the production of gastric acid, digestive enzymes, and bile, all of which help break down food and absorb nutrients. It also regulates gut motility, ensuring that food moves efficiently through the digestive tract. When vagus nerve function is impaired, conditions such as gastroparesis, bloating, or constipation can occur.

• Mental health & mood – The vagus nerve is directly involved in the regulation of neurotransmitters such as GABA and acetylcholine, which help promote relaxation, reduce anxiety, and support overall emotional stability. Vagal stimulation has been shown to reduce symptoms of depression and PTSD by modulating brain activity in key emotional processing centers.
• Inflammation control – The vagus nerve is a key player in the cholinergic anti-inflammatory pathway, a mechanism through which the nervous system controls inflammation. We all want to reduce inflammation, but this may have especially important implications for conditions such as autoimmune diseases, arthritis, and even neurodegenerative disorders.
• Immune function – The vagus nerve also plays a direct role in modulating the immune system. It helps regulate immune responses by influencing white blood cell activity and preventing excessive immune activation that could lead to chronic illness. Research suggests that impaired vagal function is associated with increased susceptibility to infections, autoimmune conditions, and inflammatory diseases.  Do you ever notice that you get sicker when you’re stressed?

 

Signs Your Vagus Nerve May Not Be Functioning Well

Since the vagus nerve affects multiple systems, dysfunction can manifest in a variety of ways, including:

Digestive Symptoms:

• Bloating, constipation, acid reflux, IBS-like symptoms.
• Slow digestion or early satiety.

Heart Rate & Circulation Issues:

• Low heart rate variability (HRV).
• Irregular heartbeats, cold extremities.

Mental Health & Emotional Symptoms:

• Chronic stress, anxiety, depression.
• Poor stress resilience and brain fog.

Chronic Inflammation & Immune Issues:

• Frequent illness or autoimmunity.
• High C-reactive protein (hs-CRP) or other inflammatory markers.

 

How to Improve Vagus Nerve Function – Seven Science-Backed Strategies

1. Breathwork & Deep Breathing

How it works: Deep breathing increases vagal tone, activating the parasympathetic nervous system and lowering cortisol levels.

Try this:

• 4-7-8 breathing – Inhale 4 sec, hold 7 sec, exhale 8 sec.
• Diaphragmatic breathing – Breathe into the belly, not chest.
• Any of these other exercises!

 

2. Cold Exposure

How it works: Cold water exposure stimulates the vagus nerve, enhancing parasympathetic activation and increasing HRV.  I had to see the study to believe this one, as it certainly does not feel relaxing!

Try this:

• End showers with 30 seconds of cold water.
• Splash cold water on your face or do a face dunk in a mixing bowl full of ice water.
• Try cryotherapy or cold plunges.  Start slowly at first and be safe!

 

3. Humming, Chanting, Singing

How it works: The vagus nerve runs through the throat, so vocal vibrations can activate it.  Humming, chanting, and vocal expression in ancient practices like yoga have a deeply rooted purpose!

Try this:

• Hum for 60 seconds.
• Chant “OM” in a yoga class (or out!)
• Sing loudly as you’re driving down the street in your car or in the shower – have fun with it!

 

4. Gargling

How it works: Strengthens throat muscles connected to the vagus nerve.

Try this:

• Gargle with water for 30-60 seconds each morning.

5. Laughter

How it works: Laughter naturally engages the vagus nerve and promotes a parasympathetic response.  Laughter has been shown to improve HRV and reduce stress hormones!

Try this:

• Watch a funny video and allow yourself to literally LOL!
• Spend time with humorous friends.
• Find funny things about life – the way your dog’s tongue hangs out, the way a leaf “dances,” or anything else you can find funny!

 

6. Probiotics & Gut Health

How it works: The gut-brain connection relies on vagus nerve signaling, and a healthy microbiome supports vagal function. Probiotic supplementation can enhance vagus nerve activity and improve mood.

Try this:

• Include fermented foods like kimchi, sauerkraut, and kefir.
• Consider supplementation – see this post for more!
• Consider learning more about the connection between stress and gut health here.

 

7. Yoga & Meditation

How it works: Both practices stimulate the vagus nerve by promoting relaxation and deep breathing. Yoga and meditation increase HRV and reduce inflammatory markers.  A systematic review showed that yoga can contribute to lower GI symptoms, decreased IBS severity, decreased anxiety, improved quality of life, and more!

Try this:

• Incorporate gentle yoga or mindfulness into your routine.
• Start a meditation practice (I love the Muse device!)

 

Final Takeaways

The vagus nerve is an essential component of overall health, influencing everything from stress resilience to digestion and inflammation control. It’s often overlooked, though, because we can’t see or feel it … unless we really pay attention!  When functioning optimally, it supports a balanced nervous system and enhances well-being, but dysfunction can contribute to a range of chronic health issues. The good news is that you can actively improve vagal tone through simple, science-backed strategies like breathwork, cold exposure, and gut health support. By incorporating even one or two of these techniques into your daily routine, you can take meaningful steps toward better nervous system regulation and long-term vitality. The vagus nerve is a critical component of your overall health, and I hope this post encourages you to take action for your vagus nerve’s health today!

• Poor vagal tone can contribute to stress, inflammation, and digestive issues.
• Simple daily habits—like breathwork, cold exposure, laughter, and probiotics—can enhance vagal function naturally.
• Start with one strategy today and build from there!

 

Need more help? At the end of the day, the strategies I use to help one client improve vagal tone may be completely different from what works for another – it’s all individual.  If you’re ready for personalized functional medicine-based guidance, our team of functional nutritionists is ready to support you! If you’re not sure yet, subscribe to our newsletter for weekly tips on optimizing health and performance.

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️ Want to hear about this topic in audio format? → Check out the podcast episode here!