Tending to the vagus nerve: Your internal calm connector

5 Min read

As rising rates of burnout leave many in a constant state of fight-or-flight, the vagus nerve is emerging as an important wellbeing touchpoint for everything from stress regulation to gut health, and overall well-being.

Could supporting healthy vagal tone help build resilience to modern stressors? Here, we explore the evidence for activating your vagal tone.

What is the vagus nerve?

Have you heard of the vagus nerve? If you’ve ever made a decision based on a gut feeling, you may already have experienced the steadying effects of this essential gut-body connection.

Often, we think of nerves as the brain’s messaging system, sending signals from the brain to the organs. But the truth is that the gut-brain axis is a two-way communication channel. The gut has its own nervous system - the enteric nervous system - and shares information with the brain via a ‘wandering’ information superhighway called the vagus nerve.

A calm connector between the sympathetic and parasympathetic parts of the nervous system, here is a quick guide to some of the key functions of this wandering nerve:

+The body's longest cranial nerve

+ Extends from the brainstem to organs including the heart, lungs and gut

+Plays a central role in regulating the parasympathetic (rest and digest) nervous system

What does the vagus nerve do?

Every one of us has a level of vagal tone, which represents how active our vagus nerve is. According to research, people with a strong vagal tone may find it easier to calm down and relax after a stressful event, and their bodies may be better able to manage inflammation and gut issues.

But before we dive too deep into the benefits of having a strong vagal tone, let’s remind ourselves of the two parts of the nervous system and where the vagus nerve sits.

+The sympathetic nervous system activates your fight, flight or freeze response when we perceive stress or threat.

+The parasympathetic nervous system helps the body to relax, digest and return to a state of calm

When your sympathetic nervous system is activated, you become alert, your heart and breathing rate speed up, and your energy mobilises. At the same time, your digestion slows, and feelings of calm diminish.

That’s when your vagus nerve plays a leading role. This long, complex bundle of fibres meanders through vital organs between the brain and gut, acting as a gentle brake that helps to slow digestion, heart rate, breathing and cardiovascular activity as the body moves back towards balance. By supporting this shift out of fight-or-flight and into rest-and-digest, the vagus nerve helps the body return to a more regulated and resilient state.

Low vagal tone: Signs your vagal nerve needs support

What makes the vagus nerve so truly impressive is how dynamically it responds. You see, your gut’s enteric nervous system is constantly monitoring your internal environment and communicating with the brain via the vagus nerve, part of the ongoing conversation known as the gut–brain axis.

When you’re stressed, your body naturally shifts into fight-or-flight. The vagus nerve helps you find your way back out again, into a state where you can rest, digest and feel more regulated.

If you find it hard to regulate the signs of stress, such as inflammation, anxiety, low heart rate variability and elevated blood pressure, it can indicate that your vagus nerve could benefit from s a little more support. More about that in the next section.

6 natural ways to strengthen your vagus nerve

Could stimulating your vagus nerves help you to feel more resilient in the face of stress? Here are a few simple, natural techniques you can try to help activate your vagus nerve at home.

Vagus nerve breathwork

Slow, deep rhythmic breathing is one of the most accessible ways to support vagal tone. Breathing deeply and steadily helps to signal safety to the nervous system - helping you shift out of fight-or-flight and into a more regulated state.

Try breathing in to the count of 5, breathe out to the count of 5, pausing for a count of 5 before breathing back in. If 5 feels too much, simply lower the breath count to allow you to breathe deeply but with ease.

Gentle movement

Gentle, rhythmic movement, such as walking, yoga or stretching, can help regulate the nervous system and support healthy vagal tone.

Movement encourages steady breathing, improves circulation and helps the body metabolise stress hormones. It doesn’t need to be intense to be effective. In fact, slower forms of movement are often more supportive for nervous system balance.

Social connection

Human connection is one of the most powerful regulators of the nervous system.

Spending time with people who make you feel safe, heard and supported can naturally stimulate parasympathetic activity. Even small moments, such as a shared laugh, a meaningful conversation, or even eye contac,t can help signal safety to the body.

We are, after all, wired for connection.

Cold exposure for the vagus nerve

Cold exposure, such as activities like cold water swimming or a cold shower, is another way to activate the vagus nerve. Initially, cold water triggers a stress response. But as the body adapts, parasympathetic activity increases, which may help build resilience to stress over time.

However, it’s worth noting that much of the research has been conducted on men. Women’s nervous systems and hormonal rhythms can respond differently to cold stress, particularly during more depleted or hormonally sensitive phases. If you are new to cold exposure or already feeling burnt out, this vagus nerve exercise is best performed by gently increasing your exposure over time and monitoring how you feel closely.

Gut support for your vagus nerve

Because the vagus nerve is a central communication pathway within the gut–brain axis, supporting gut health may also play a role in healthy vagal function.

A healthy and balanced gut microbiome helps maintain the signalling capability of the enteric nervous system, your gut's own nerve network.

True Biome supports this terrain through a blend of postbiotics, prebiotics and amino acids to gently encourage repair and encourage microbial balance. Your daily True Collagen ritual can complement this too -providing structural support for connective tissues, including those found in the digestive tract.

It is also worth remembering that digestion starts in the brain. Eat mindfully, taking the time to savour and digest, regulate feelings of discomfort and bloating, which may strain your digestive system.

Voice exercises for the vagus nerve

The vagus nerve connects to your vocal cords and throat muscles, which is why singing, humming, chanting, and gargling can all help to stimulate your vagal activity.

Research also suggests that the chanting of ‘OM’ has particularly powerful vagal impacts. No wonder we feel so relaxed after meditating.

Conclusion: Support your vagus nerve, build your resilience

Calm is more than just a state of mind; it's a biological response that can be supported and nurtured. Reconnect with your vagus nerve through simple daily rituals and rediscover the resilience that lies within.