What is the vagus nerve?

The vagus nerve is a key communication pathway between the brain and body. It connects the brain to many organs including the heart, lungs, stomach, liver and intestines.  Its name comes from the Latin word “vagus,” meaning “wandering,” because it travels throughout the body.

It forms part of the parasympathetic nervous system, often referred to as “rest and digest state”, which helps the body slow down, repair and recover.  This is the state we should be in most of the time.  Western lifestyle impacts this, rushing, being busy, over committing, stressful events.

The vagus nerve helps regulate:

• Digestion
• Heart rate and blood pressure
• Breathing
• Mood and emotional balance
• Immune activity
• Communication between the gut and brain

When the vagus nerve is working well, the body is better able to adapt to stress and return to a calm state.  When we have multiple systems that are under functioning, supporting vagal tone is important, we cant eat our way out of poor vagal tone, we can sing and hum our way out though!

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Signs of healthy vagal tone

• Good stress resilience
• Steady energy
• Calm emotional responses
• Healthy digestion
• Lower resting heart rate

Lower vagal tone may contribute to:

• Anxiety or feeling overwhelmed
• Digestive issues
• Poor stress tolerance
• Sleep disruption
• Irregular heart rate

The good news is, these simple daily practices can help support vagal tone.  Choose 2–3 practices each day.

1. Slow Breathing (5–10 minutes)

Slow breathing signals safety to the nervous system.  Try this simple pattern:

Inhale for 4 seconds
Exhale for 6–8 seconds

Repeat for several minutes.

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2. Gargling

Gargling activates muscles at the back of the throat linked to the vagus nerve.

Action:

• Gargle water for 30–60 seconds
• Repeat once or twice daily

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3. Humming

Humming creates vibrations that stimulate the vagus nerve.

Action:

• Take a slow breath in
• Exhale while making a long “mmmm” sound or Om – feel the vibration
• Continue for 3–5 minutes

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4. Laughter

A genuine belly laugh stimulates the vagus nerve and releases feel‑good hormones.

Action:

• Watch something funny
• Spend time with people who make you laugh

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5. Cold Water

Cold water exposure activates the vagus nerve.

Try:

• Splashing cold water on the face
• Ending a shower with 10–30 seconds of cool water

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6. Gentle Movement

Yoga, stretching or slow walking can help regulate the nervous system.

Action:

• Aim for 10–20 minutes daily

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7. Overnight Fasting

Giving the digestive system time to rest may support nervous system balance.

Action:

• Aim for a 12–14 hour overnight gap between dinner and breakfast.

Example: 7pm dinner → breakfast between 7–9am.

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Key message

The vagus nerve acts as a bridge between the brain and body.

Small daily habits such as slow breathing, humming, laughter and gentle movement can help regulate the nervous system and improve resilience to stress.

Consistency matters more than intensity. A few minutes every day can make a real difference.

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Educational resource for clients – not intended to replace medical advice.