Everyone Is Talking About The Vagus Nerve: Why You Should Care, And How To Keep It Healthy
The vagus nerve is so trendy right now, I half expect it to start a TikTok. But seriously—the vagus nerve isn’t just wellness hype. It’s one of the most important parts of your nervous system, acting as a communication superhighway between your brain and body. It helps regulate heart rate, digestion, mood, inflammation, and your ability to calm down after stress. When the vagus nerve is functioning well, it’s easier to feel grounded, present, and emotionally balanced. When it’s not, you might feel anxious, disconnected, or stuck in overdrive. Supporting vagal tone isn’t just about feeling relaxed—it’s about building a more resilient, regulated foundation for your mental and physical health. Of late, my NYC therapy patients are coming to psychotherapy sessions curious about the vagus nerve and interested in exploring ways to improve vagal tone.
If you’re feeling anxious, overwhelmed, burnt out, or like your body is stuck in “survival mode,” you’re not imagining it—and you’re not alone. Many people who come to therapy are dealing with symptoms that don’t always make sense on the surface: racing thoughts, a tight chest, digestive discomfort, irritability, and trouble sleeping. What’s often missing from the conversation is the connection between these symptoms and the state of your nervous system. For many New Yorkers, life moves fast—too fast for the nervous system to fully keep up. Constant noise, crowded commutes, long work hours, and the pressure to always be “on” can leave the body stuck in a chronic state of high alert. Over time, this wears down the vagus nerve’s ability to regulate stress effectively. Instead of shifting back into calm after a busy day or a tough interaction, your body may stay tense, wired, or exhausted. You might notice this as anxiety that never fully quiets down, a gut that’s always acting up, trouble sleeping or feeling emotionally reactive over small things. This kind of vagus nerve dysregulation is common in fast-paced, high-stress environments like NYC—but it’s also something therapy, along with nervous system-informed practices, can help you gently repair.
That’s where the vagus nerve comes in.
The vagus nerve is a major part of the body’s built-in calming system. It helps regulate your stress response, digestion, mood, and even your immune system. When it’s functioning well, you feel grounded, calm, and more in control. When it’s not, you might feel stuck in anxiety, dissociation, or a constant state of “on edge.”
As a licensed psychotherapist from New York City, I often work with clients on nervous system regulation alongside talk therapy. Understanding how to support your vagus nerve can help you feel safer in your body, manage stress more effectively, and deepen the healing process—especially if you’re working through trauma or chronic anxiety.
In this post, I’ll explain what the vagus nerve is, why it matters for your emotional and physical well-being, and offer simple, science-backed ways to care for it. These are small practices you can incorporate into your daily life—ones that gently support your healing journey, both in and outside of therapy.
What Is the Vagus Nerve?
The vagus nerve is the longest and most complex of the cranial nerves in your body, and it plays a central role in your overall sense of safety and calm. It starts at the base of your brainstem and travels all the way down through your neck, chest, and into your abdomen—touching your throat, heart, lungs, and digestive organs along the way. Think of it as a two-way communication highway between your brain and body, constantly sending signals back and forth about how you’re doing and whether you’re safe.
What makes the vagus nerve so important is its connection to the parasympathetic nervous system, also known as your body’s “rest and digest” mode. When the vagus nerve is working well, it helps slow your heart rate, deepen your breathing, calm your mind, aid digestion, and bring your body back into a state of balance after stress. This is the system that kicks in when you're finally able to exhale after a long day, feel safe in someone’s presence, or let your guard down enough to fall asleep.
But when the vagus nerve is underactive or overwhelmed—often the case with chronic stress, trauma, or anxiety—it becomes harder to shift out of “fight or flight.” You might feel stuck in a state of hypervigilance, emotionally reactive, or disconnected from your body altogether. That’s why supporting vagus nerve function is such a powerful part of healing: it helps your body learn how to come back to calm, again and again.
This nerve affects:
Heart rate
Breathing
Digestion
Immune response
Mood regulation
If your vagus nerve isn’t working well, you might experience anxiety, inflammation, poor digestion, or a weak stress response. On the flip side, stimulating and strengthening it can help your body recover from stress, lower your heart rate, improve digestion, and boost your overall sense of calm.
Why the Vagus Nerve Matters
Your vagus nerve is like your body’s built-in chill-out button—and when it’s working well, everything functions more smoothly. When the vagus nerve is activated, your nervous system shifts out of “fight or flight” (the stress response) and into “rest and digest” mode, where your body can repair, recover, and feel safe. This isn’t just about feeling relaxed—it’s a crucial shift that allows your brain and body to return to a state of balance.
The problem is, many of us live in a near-constant state of stress. Whether it’s work pressure, emotional overwhelm, past trauma, or the demands of daily life, our bodies can get stuck in high-alert mode. When that happens, the vagus nerve’s ability to regulate the stress response becomes compromised. This is what we refer to as poor vagal tone—and it can affect everything from your mental health to your immune system.
Low vagal tone has been linked to a range of issues, including:
Chronic anxiety, panic attacks or depression
Digestive problems like bloating, IBS, or poor appetite
Difficulty sleeping or relaxing
Heart problems and high blood pressure
Inflammation and autoimmune symptoms
Emotional dysregulation and burnout
Shallow or rapid breathing
Low heart rate variability (HRV)
Chronic fatigue
On the other hand, improving your vagal tone can create real, lasting change. When your vagus nerve is responsive and well-supported, your body becomes better at shifting out of stress and into calm. You’ll find it easier to regulate your emotions, bounce back from setbacks, and feel more grounded in your body. It can also enhance your capacity for connection, focus, digestion, and deep rest—things that are essential not just for healing, but for thriving.
And the best part? You don’t need complicated tools or hours of practice. Simple, consistent habits can help tone and strengthen your vagus nerve over time. We'll walk through some of those next.
How to Strengthen and Stimulate Your Vagus Nerve
Good news: you can train your vagus nerve like a muscle. The more you use it, the stronger and more responsive it gets.
Here are proven techniques:
Deep, Slow Breathing
Breathe in through your nose for 4–6 seconds, then out through your mouth for 6–8 seconds. Longer exhales help activate the parasympathetic system.
Try this:
Set a timer for 5 minutes. Sit or lie down. Inhale for 4, exhale for 6. Repeat. Aim to do this once or twice a day.
Cold Exposure
Cold showers, splashing your face with cold water, or even a cold compress on your neck can stimulate the vagus nerve.
Try this:
At the end of your shower, blast cold water for 30 seconds. Work up to a minute or more.
Gargling or Humming
These stimulate muscles in the throat connected to the vagus nerve.
Try this:
Gargle water vigorously for 30 seconds to a minute, daily. Or hum a tune for a few minutes—especially if you're stressed.
Singing or Chanting
Similar to humming, singing activates your vagus nerve and helps regulate your breathing.
Try this:
Sing along to a song you love. Bonus: group singing or chanting has extra social and emotional benefits.
Meditation and Mindfulness
These practices lower cortisol, reduce inflammation, and improve vagal tone.
Try this:
Start with 5–10 minutes of mindfulness meditation a day. Focus on your breath, a mantra, or simply notice your surroundings without judgment.
Yoga and Tai Chi
Both integrate breath, movement, and mindfulness—an ideal combo for vagus nerve health.
Try this:
Do a short yoga flow or Tai Chi routine in the morning or evening. Even 10–15 minutes can make a difference.
Laughter and Social Connection
Laughter triggers vagus nerve activation. So does meaningful conversation and physical affection.
Try this:
Spend time with people who make you laugh. Or watch a comedy show. Even a 10-minute phone call to a friend can help.
Massage—Especially Around the Neck and Ears
Gentle neck or auricular massage (around the ear) can stimulate vagus nerve endings.
Try this:
Massage the area just behind your earlobes and down your neck for a few minutes daily.
Additional strategies to improve vagal tone…
beyond the basics like deep breathing, cold exposure, and humming, there are several additional exercises and lifestyle shifts that can improve vagal tone. These techniques support your parasympathetic nervous system, helping your body return to a regulated, calm state more easily. Here are some additional options:
Diaphragmatic (Belly) Breathing
Most people breathe shallowly into their chest. Belly breathing encourages full oxygen exchange and deeper vagal stimulation.
How to do it:
Lie down or sit comfortably.
Place one hand on your chest, one on your belly.
Inhale through your nose, focusing on expanding your belly—not your chest.
Exhale slowly through your mouth.
Do for 5–10 minutes daily.
Prolonged Exhalation
Lengthening your exhale tells your body you're safe, helping to activate the vagus nerve more directly than inhaling.
Example: Inhale for 4 seconds, exhale for 8. Repeat.
Chewing Slowly and Mindfully
Eating too fast can trigger a stress response. Slowing down supports digestion and stimulates the vagus nerve via the gut-brain axis.
Try this: Chew each bite thoroughly. Put your fork down between bites. Avoid screens or stressful conversations while eating.
Inversion or Restorative Yoga Poses
Gentle inversions (like legs up the wall or child’s pose) help calm the nervous system and promote vagal engagement.
Recommended poses:
Legs-Up-the-Wall (Viparita Karani)
Child’s Pose (Balasana)
Reclining Bound Angle Pose (Supta Baddha Konasana)
Eye Movement or "Orienting" Practice
The vagus nerve connects to eye muscles via brainstem pathways. Slow, intentional eye movements can help discharge stored stress.
Try this:
Sit comfortably. Gently turn your head and eyes to the right without straining.
Hold for 30 seconds or until you naturally sigh or yawn.
Return to center. Repeat on the left side.
Singing, Chanting, or Vowel Sounds
The vagus nerve passes through the vocal cords and inner ear. Vocalizing strengthens vagal tone.
Try this:
Sing in the shower.
Chant "OM" or slowly repeat long vowel sounds (“ahhh,” “oooo”) for a few minutes.
Physical Touch and Connection
Safe, soothing touch—whether from yourself or others—can signal safety and support vagal activity.
Examples:
Weighted blankets
Gentle self-massage
Hugs (especially longer than 20 seconds)
Petting a dog or cat
Laughing and Crying
Both are natural nervous system releases and powerful vagal activators.
Try this:
Watch a funny video or talk to a friend who makes you laugh.
Allow yourself to cry when needed—it's not weakness, it’s regulation.
Nature Exposure and Grounding
Being in natural settings lowers cortisol and supports vagal tone.
Try this:
Walk in a park.
Sit under a tree or near water.
Stand barefoot on grass or sand for a few minutes.
Regular, Moderate Exercise
Movement increases heart rate variability and supports vagal health over time.
Best options:
Walking
Swimming
Biking
Dancing (High-intensity is okay, but too much can become counterproductive if you're already dysregulated.)
what about the recent controversy regarding the vagus nerve?
The vagus nerve itself is not controversial—its anatomy, function, and role in the parasympathetic nervous system are well-established in neuroscience and medicine. However, some claims and trends related to vagus nerve stimulation and wellness have sparked debate or skepticism, especially outside clinical settings. Here's why:
Wellness Hype vs. Scientific Evidence
The rise of vagus nerve content in social media, wellness blogs, and self-help spaces has led to overstated or oversimplified claims. Some influencers or programs suggest that simple hacks like humming or cold showers can “heal trauma” or “cure anxiety” just by stimulating the vagus nerve. While those activities can support vagal tone, they are supportive practices, not stand-alone cures. This gap between marketing and evidence-based practice makes some clinicians cautious.
Vagus Nerve Stimulation Devices
In the medical world, vagus nerve stimulation (VNS) is used in FDA-approved treatments for conditions like epilepsy and treatment-resistant depression, typically via implanted devices. But more recently, non-invasive VNS devices (like ear or neck stimulators) have entered the market, sometimes with broad claims about treating everything from anxiety to migraines. While early research is promising, more large-scale, peer-reviewed studies are needed—so the effectiveness and safety of these devices is still a topic of active debate.
Trauma and Polyvagal Theory
The Polyvagal Theory, developed by Dr. Stephen Porges, links vagus nerve functioning to emotional regulation and trauma responses. It’s widely used in trauma-informed therapy, especially somatic and body-based approaches. However, some scientists argue that parts of the theory are difficult to measure or test empirically, which has led to ongoing academic debate. That said, many therapists find it clinically useful, even if not every piece is fully validated.
helpful therapies for individuals who seek to improve their vagus nerve…
For NYC clients—who are often living life at a velocity somewhere between jazz and subway chaos—modalities that help tone the vagus nerve can be gold. Here's a curated list of psychotherapy approaches that blend beautifully with vagal nerve optimization:
Somatic Experiencing (SE)
Why it works: Developed by Peter Levine, SE hones in on the body's innate capacity to self-regulate and release trauma stored in the nervous system.
Vagal touchpoint: SE encourages interoception and awareness of subtle bodily shifts—enhancing vagal tone via gentle pacing, orienting, and pendulation.
Polyvagal-Informed Therapy
Why it works: Built on Stephen Porges’ Polyvagal Theory, this approach maps the autonomic nervous system and its responses to safety, danger, and life threat.
Vagal touchpoint: It directly supports clients in shifting from sympathetic overdrive to a ventral vagal state—connected, safe, and socially engaged.
Mindfulness-Based Cognitive Therapy (MBCT)
Why it works: It’s like giving your nervous system a spa day. MBCT teaches present-moment awareness and nonjudgmental observation of thoughts and sensations.
Vagal touchpoint: Slow, intentional breathing and body scans help regulate the vagus nerve and quiet mental reactivity.
Internal Family Systems (IFS)
Why it works: IFS creates a compassionate internal dialogue, helping clients meet wounded parts with curiosity rather than judgment.
Vagal touchpoint: When “Self” is leading with calm, compassion, and clarity, the nervous system naturally shifts toward ventral vagal safety.
Neurofeedback & Biofeedback
Why it works: These are literal nervous system DJs—helping clients retrain patterns of dysregulation in real-time.
Vagal touchpoint: Heart rate variability training (HRV) specifically is a superstar here, directly improving vagal tone through breath-entrained regulation.
Emotion-Focused Therapy (EFT)
Why it works: Rooted in attachment theory, EFT brings relational safety to the forefront—vital for ventral vagal engagement.
Vagal touchpoint: Expressing emotions in a safe, attuned therapeutic space helps soften defenses and calm the ANS.
Breathwork-Informed Psychotherapy
Why it works: Conscious breath is one of the fastest routes to vagal activation. When paired with therapy, it's a dynamic duo.
Vagal touchpoint: Techniques like diaphragmatic breathing, box breathing, or resonance breathing gently stimulate the vagus nerve.
Sensorimotor Psychotherapy
Why it works: Blending somatic awareness with talk therapy, it helps clients process trauma through body-based interventions.
Vagal touchpoint: Tracking sensation and movement patterns that arise in therapy helps regulate and tone the vagus nerve.
Bonus Layer: Urban Realism Meets Nervous System Restoration
In NYC, where overstimulation is practically a lifestyle, combining these approaches with lifestyle interventions—like nature immersion in Central Park, trauma-informed yoga, or music-based regulation—can amplify the work. Vagal health isn't just an internal job; it's relational, environmental, rhythmic. Your vagus nerve might not be something you think about every day—but it touches almost every part of how you feel and function. By taking small steps to support it, you're not just reducing stress—you're laying the foundation for better health, mood, energy, and longevity. You don’t need to overhaul your life. Just pick one or two of these habits and stick with them. Over time, the benefits build—and your nervous system will thank you. Want to keep your stress in check and your body running smooth? Start with your breath. Cold water. A laugh. A song. That’s your vagus nerve, tuning in.
About Holistic Psychotherapy, EMDR & Wellness Manhattan
Kimberly Seelbrede, LCSW is a New York State licensed Psychotherapist, EMDR Practitioner and Couple Therapist with a private practice in New York City, Montana and virtually. As a wellness psychotherapist and holistic consultant, she has received advanced, extensive training in Psychoanalytic Psychotherapy, Internal Family Systems (IFS), Eye Movement Desensitization Reprocessing (EMDR), Cognitive Behavioral Therapy (CBT), Dialectical Behavior Therapy (DBT), Somatic Experiencing (SE), and Nutrition & Integrative Medicine For Mental Health. She is passionate about honoring the exquisite interplay of the mind-body connection. Kim Seelbrede specializes in anxiety, depression, trauma and women’s mental health. She brings over 20 years of counseling, coaching, and healing experience to her holistic practice and transformational work.
In addition to online therapy for anxiety, depression, trauma and relationship struggles, Holistic Psychotherapy & Wellness offers a wide variety of online services to fit the needs of busy professionals. New Yorkers often lead fast-paced and complex lives, which makes work-life balance and managing career, family and social obligations a challenge. Psychotherapy and wellness practices provide the support to help clients cultivate resources, resilience and enhanced emotional health, as well as uncover conflicts and obstacles that may interfere with having the life they desire.
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