Unlocking the Vagus Nerve: Everyday Strategies to Heal Your Nervous System (Part 1)

Jaime Hernandez
2 days ago
5 min read

“The Vagus Nerve Pathway – Brain to Body Connection”

The vagus nerve is often called the “wandering nerve” because of its long and winding pathway from the brainstem through the neck, chest, and into the abdomen. It is the main communication highway between your brain and body, connecting major organs like your heart, lungs, and digestive system.

But here’s the big deal: modern science shows that stimulating the vagus nerve can reduce stress, improve digestion, balance the immune system, and even support mental health. It’s like flipping the switch from fight-or-flight to rest-and-digest.

In this first blog of our three-part series, we’ll explore the science of the vagus nerve, why it’s crucial for your health, and simple everyday ways to stimulate it for better wellness.

What Is the Vagus Nerve?

“Autonomic Nervous System – Sympathetic vs. Parasympathetic Balance”

The vagus nerve is the 10th cranial nerve, and it makes up about 75% of the parasympathetic nervous system — the system that calms your body after stress. While the sympathetic nervous system activates “go mode” (increasing heart rate, adrenaline, and stress hormones), the parasympathetic system slows things down, helping you recover.

Some of the vagus nerve’s key roles include:

Lowering heart rate and blood pressure
Regulating digestion and gut motility
Influencing mood and stress resilience
Controlling inflammation through the “cholinergic anti-inflammatory pathway”
Enhancing memory and learning through brain-gut signaling

According to studies published by Dolphin MPS and other peer-reviewed research, low vagal tone (reduced vagus activity) is linked with conditions like irritable bowel syndrome (IBS), depression, anxiety, heart disease, and even autoimmune conditions. Conversely, strong vagal tone is a biomarker of resilience and health【dolphinmps.com/research-publications†source】.

Why Stimulating the Vagus Nerve Matters

“Health Benefits of Vagus Nerve Stimulation”

When you strengthen vagal tone, you essentially improve your body’s ability to self-regulate. Science shows benefits in multiple areas:

Mental health: Increased vagus activity is associated with lower anxiety, depression, and PTSD symptoms.
Digestive health: Improves motility and nutrient absorption while reducing gut inflammation.
Cardiovascular health: Boosts heart rate variability (HRV), a key marker of longevity and resilience.
Immune system balance: Reduces chronic inflammation, which underlies most modern diseases.
Emotional resilience: Helps shift from stress-reactivity into calm, social engagement, and clear thinking.

This is why tools like vagus nerve stimulation (VNS) devices, deep breathing, cold exposure, and meditation are becoming mainstream. The great news? You don’t need an expensive device to start stimulating your vagus nerve every day.

Everyday Ways to Stimulate the Vagus Nerve

Here are science-backed, accessible techniques you can integrate into your daily life to activate the vagus nerve.

1. Humming, Chanting, and Singing

“Vocal Vagus Stimulation – Humming & Chanting”

The vagus nerve is closely tied to the vocal cords. Humming, chanting (like OM in yoga), or singing stimulates vibrations in the throat that activate vagal pathways.

Research insight: A study published in Frontiers in Human Neuroscience found that chanting can increase HRV, showing parasympathetic activation.
Practical tip: Try humming for 2–3 minutes in the morning or sing along to your favorite music while driving.

2. Gargling or Gag Reflex Activation

“Morning Routine: Gargle for Gut-Brain Health”

Gargling activates the muscles in the back of the throat, stimulating the vagus nerve. This also supports brain-gut signaling and can help digestion.

Try this: Gargle water for 30–60 seconds once or twice daily. You can also gently stimulate the gag reflex with a tongue depressor (if comfortable).

3. Slow, Deep Breathing

“Resonance Breathing – 6 Breaths per Minute”

Breathing is one of the fastest ways to regulate the vagus nerve. The ideal practice is resonance frequency breathing, usually about 5.5 to 6 breaths per minute (inhale for 5 seconds, exhale for 5 seconds).

Science: Slow exhalations increase parasympathetic activation and improve HRV.
Tip: Try 5 minutes of slow, diaphragmatic breathing before meals or bedtime.

4. Cold Exposure (Gentle Start)

“Cold Splash to Reset the Nervous System”

Cold stimulates the vagus nerve through receptors in the face and body. You don’t need a plunge yet (that’s Part 2!).

Simple start: Splash cold water on your face, end showers with 30 seconds of cold water, or hold an ice pack on your neck.
Science: Cold exposure increases norepinephrine and activates the parasympathetic system, improving resilience.

5. Light Exercise, Yoga, and Stretching

“Yoga Pose Activating Parasympathetic Nervous System”

Movement stimulates vagal pathways, especially exercises that involve breath regulation and spinal movement. Yoga, tai chi, and gentle aerobic exercise are proven vagal activators.

Research: Studies show yoga improves HRV and vagal tone, reducing stress hormones and inflammation.

6. Social Connection and Laughter

“Laughing with Friends Boosts Vagal Tone”

The vagus nerve is also called the “social engagement nerve.” Genuine connection, smiling, and laughter all trigger vagal activity.

Science: Positive social engagement stimulates the ventral vagal complex, improving mood and resilience.
Tip: Call a friend, spend time with loved ones, or watch a comedy show for a daily vagal reset.

How to Integrate Vagus Stimulation Into Daily Life

“Sample Vagus Nerve Day – Morning, Midday, Evening Routine”

Here’s a simple day plan you can start using right away:

Morning: Gargle water and hum or chant while showering.
Midday: Take 5 minutes of slow breathing or stretch between tasks.
Evening: Laugh with friends, watch something funny, or try a short guided meditation.
Anytime: Splash cold water on your face for a reset.

These are small habits that compound over time. By weaving vagus nerve stimulation into your lifestyle, you create a foundation for stress resilience, better digestion, and stronger mental health.

Supporting Nervous System Health with Nutrition & Supplements

“Nutrients That Support Vagal Tone”

The vagus nerve doesn’t work in isolation—it thrives when your whole body is nourished. Research shows that certain nutrients support parasympathetic function, neurotransmitter balance, and gut-brain health:

Magnesium – Calms the nervous system and improves sleep.
B-vitamins – Support neurotransmitter synthesis.
Probiotics & Prebiotics – Influence vagal signaling through the gut microbiome.
Omega-3 fatty acids – Increase HRV and reduce inflammation.

You can find high-quality options at my Thorne supplement store.

Final Thoughts

The vagus nerve is the control center of calm, influencing everything from digestion to mood to inflammation. The good news? You don’t need a medical device to activate it. With simple practices like humming, breathing, gargling, and laughter, you can strengthen your vagal tone and build resilience every day.

This is just the beginning. In Part 2 of this series, we’ll dive into advanced vagus stimulation techniques: saunas, cold plunges, breathwork, and meditation — tools that are redefining recovery and performance in the health world.

In the meantime, check out Health and Exercise Prescriptions for more strategies and programs, and explore my Thorne supplement store for science-backed products that support nervous system balance.

Thank you for your time and energy... Be well.

Author: Jaime Hernandez LMT, MES, CPT