In a world of constant pressure, knowing how to calm your overstimulated nervous system is key. We know the brain and gut are connected. One way to lower stress is via vagus nerve stimulation. Improving your vagal tone may help with stress and anxious or depressed mood.
The vagus nerve is the 10th cranial nerve, originating from the brainstem. Often called the “wanderer nerve,” the vagus nerve travels down the neck, chest, and abdomen. This principal nerve oversees internal organs that regulate digestion, heart and respiratory rate, and blood vessel diameter. Additionally, it is also involved in reflex actions like coughing, sneezing, swallowing, and vomiting.
Autonomic Nervous System
The autonomic nervous system controls involuntary body functions like breathing and digestion. The two parts of this system are the sympathetic and parasympathetic systems. In a stressful state, the sympathetic nervous system is in charge. As a reminder, this allows us to run from dangerous situations by increasing heart rate and blood pressure, dilating the eyes for better distance vision, and raising blood sugar. This drives more resources to the muscles to respond with a fight or flight response. Sympathetic responses also cause increased alertness, focused attention, reduced pain sensation, and faster thinking. Finally, this slows digestion and focuses blood flow internally to the muscles and organs.
The parasympathetic nervous system responds oppositely. Often called the “rest and digest” state, this allows for improved digestion and absorption of food, lower heart and respiratory rate, waste removal (urination, defecation), and improved sexual function like increased arousal. If your body is in a constant state of fight or flight, then it doesn’t function optimally. Poor digestion and fertility can result. Your heart works harder in stressful times, raising the chances of developing cardiovascular disease later on.
What Can You Do
Vagal nerve stimulation creates an environment where the body can feel more at rest. This can be done in a medical setting with a procedure that sends electrical impulses down the vagus nerve. However, you can also activate and tone this nerve at home by incorporating mindfulness-based therapy, meditation, or yoga into your life. Gargling, deep breathing, and progressive muscle relaxation are also techniques you can try at home. Talk to your health professional for more information.
Resources:
Breit Sigrid, et al. 2018. “Vagus Nerve as Modulator of the Brain-Gut Axis in Psychiatric and Inflammatory Disorders.” Frontiers in Psychiatry; 9. Doi: 10.3389/fpsyt.2018.00044
Chu B., Marwaha K., Sanvictores T., et al. 2025. “Physiology, Stress Reaction.” StatPearls, Treasure Island (FL): StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK541120/