30/08/2025
🔍 About the Vagus Nerve
The vagus nerve is the 10th cranial nerve (cranial nerve X) and one of the longest and most complex nerves in the body.
Its name comes from the Latin word “vagus,” meaning “wandering,” because it extends from the brainstem and travels throughout much of the body, touching many organs.
It is a mixed nerve, meaning it carries both motor signals (movement and function control) and sensory signals (information back to the brain).
It plays a central role in the parasympathetic nervous system, which is responsible for “rest and digest” functions—slowing the heart rate, stimulating digestion, calming the body after stress, and regulating internal organ activity.
🗺️ Location and Pathway
🧠 The vagus nerve originates in the medulla oblongata of the brainstem.
💀 It exits the skull through the jugular foramen (a hole at the base of the skull).
From there, it travels down both sides of the neck, alongside the carotid artery and jugular vein.
It continues into the chest (thorax) and abdomen, branching out to connect with:
♥️ Heart and blood vessels
💨 Lungs and airways
➡️ Esophagus and stomach
➡️ Intestines and other abdominal organs
Along its path, it sends out numerous branches to help regulate muscles in the throat (for speech and swallowing), control heart rhythm, regulate digestion, and send sensory information from the internal organs back to the brain.
The Vagus Nerve Body System Functions:
Cardiac system ➡️ lowers heart rate, helps maintain blood pressure balance.
Respiratory system ➡️ regulates breathing rhythm.
Digestive system ➡️ stimulates stomach acid production, peristalsis (gut movement), and release of digestive enzymes.
Immune system ➡️ communicates with the gut microbiome, reduces inflammation through the “cholinergic anti-inflammatory pathway.”
Swallowing and speech ➡️ controls throat muscles, vocal cords, and gag reflex.
Emotional regulation ➡️ influences mood and stress response by linking gut, heart, and brain activity.
Imbalances and Conditions Linked to Vagus Nerve Dysfunction
When the vagus nerve is underactive, overstimulated, or damaged, it can disrupt communication between the brain and body.
This imbalance is sometimes referred to as vagal nerve dysfunction or dysautonomia (when autonomic nervous system balance is impaired).
Some effects may include:
Digestive Issues
➡️ Gastroparesis (delayed stomach emptying)bloating, nausea, reflux, constipation
➡️ Irritable bowel syndrome (IBS)
➡️ Difficulty swallowing
Cardiovascular Problems
➡️ Arrhythmias (irregular heartbeat)
➡️ Rapid heart rate (tachycardia) or excessively slow heart rate (bradycardia)
Blood pressure dysregulation
➡️ dizziness, fainting
Respiratory Symptoms
➡️ Shortness of breath
➡️ Difficulty regulating breathing rhythm
Neurological & Emotional Effects
➡️ Anxiety, depression, or poor stress resilience (low vagal tone is associated with difficulty calming after stress)
➡️ Brain fog or fatigue due to poor communication between organs and brain
Immune & Inflammatory Imbalances
➡️ Chronic inflammation (since the vagus nerve normally helps “switch off” inflammatory responses)
➡️ Increased risk of autoimmune flare-ups
Other Symptoms
➡️ Hoarseness or loss of voice (if the recurrent laryngeal branch is impacted)
➡️ Chronic coughing or gag reflex sensitivity
➡️ Vasovagal syncope (fainting triggered by vagus nerve overstimulation, often due to stress, pain, or standing too long)
In summary; the vagus nerve is the body’s main communication highway between the brain and many vital organs.
When it’s balanced and healthy, it supports calmness, efficient digestion, stable heart rhythms, and reduced inflammation.
When it’s impaired, a wide range of issues can appear—from gut problems and heart irregularities to mood disorders and immune imbalances.
Here are some ways to naturally stimulate and strengthen the vagus nerve to restore balance and support healing:
Ways to Stimulate & Strengthen the Vagus Nerve
1. Breathing Practices
Slow, deep diaphragmatic breathing
➡️ Breathing slowly (about 5–6 breaths per minute) signals safety to the body and activates the parasympathetic system.
Exhale-focused breathing
➡️ Lengthening the exhale (e.g., inhale 4 seconds, exhale 6–8 seconds) enhances vagal tone.
Alternate nostril breathing (yogic pranayama)
➡️ Balances the autonomic nervous system and improves calmness.
2. Vocalization
Since the vagus nerve innervates the vocal cords:
➡️ Chanting, humming, or singing stimulates vibration in the larynx.
➡️ Gargling with water may activate throat muscles linked to the vagus nerve.
➡️ Vocal exercises (toning “OM” or low-pitch humming) calm the nervous system.
3. Cold Therapy
➡️ Cold showers or splashing the face with cold water because sudden cold exposure triggers the vagus nerve and shifts the body into parasympathetic mode.
Even placing a cold compress on the face or neck can help regulate vagal activity.
4. Reflexology
Reflexology therapists do not diagnose, prescribe or treat for specific conditions. You will always receive a full session; however, when there is an imbalance in the body that has been documented on the health record, a reflexology therapist can hold reflexes longer to encourage the body to relieve balance. When providing extra support to the vagus nerve, these are some of the reflexes that would get extra attention.
🦶 🖐️ Foot & Hand Reflexology:
➡️ Solar plexus point calms the nervous system.
➡️ Diaphragm reflex promotes deep breathing.
👂 Ears (Auricular Therapy):
The Auricular branch of the vagus nerve directly innervates part of the outer ear.
Gently massaging or applying pressure to the inner tragus or co**ha area can stimulate vagal activity.
5. Mind-Body Practices
➡️ Meditation and mindfulness increase vagal tone by quieting the stress response.
➡️ Yoga and tai chi incorporate breath, movement, and focus—excellent for vagal activation.
➡️ Laughter and positive social connection naturally stimulate vagus activity.
6. Posture & Movement
➡️ Gentle neck stretches and rolling the shoulders can release tension along the vagus nerve pathway.
➡️ Singing or chanting while stretching the neck combines two stimulations.
Walking outdoors (especially after meals) helps digestion and activates the nerve.
7. Nutrition & Gut Health
Since the vagus nerve is the main gut-brain connection:
➡️ Eating fiber-rich, probiotic, and prebiotic foods may support healthy gut microbiota, which communicate back to the brain via the vagus nerve.
➡️ Avoiding processed foods and excessive stimulants reduces vagal stress.
8. Lifestyle Habits
➡️ Adequate sleep because poor sleep reduces vagal tone.
➡️ Stress management because chronic stress overstimulates the sympathetic nervous system and weakens vagal resilience.
➡️ Heart rate variability (HRV) training because using biofeedback devices may strengthen vagal control over heart rhythms.
In summary, vagus nerve acts like a “reset button” for the body, and you can support it daily with breathwork, cold therapy, vocal practices, reflexology, and lifestyle choices that reduce stress and promote rest-and-digest balance.
Strengthening vagal tone can improve digestion, calm the heart, stabilize mood, and lower inflammation.
* Personally, I believe cold therapy is best for men.
