"The vagus nerve is your body's superhighway between brain and body—it's why your stomach drops when you're scared, why deep breathing calms you, and why certain sounds feel soothing. Understanding this nerve is understanding why trauma lives in the body and how it can be released through the body."
What is the Vagus Nerve?
The vagus nerve is the longest and most complex cranial nerve in the body, running from the brainstem down through the neck, chest, and abdomen. “Vagus” comes from Latin meaning “wandering”—aptly named because this nerve wanders through multiple organ systems, connecting brain to heart, lungs, gut, and more.
The vagus nerve is the primary nerve of the parasympathetic nervous system—the “rest and digest” system that counterbalances stress. It’s essential for calming down after danger, regulating heart rate, controlling digestion, and enabling social engagement.
Anatomy and Function
Where It Goes
The vagus nerve connects to:
- Face: Facial muscles, expressions
- Ears: Inner ear muscles
- Throat: Voice box, swallowing
- Heart: Heart rate regulation
- Lungs: Breathing patterns
- Stomach: Digestion
- Intestines: Gut function
- Other organs: Liver, spleen, kidneys
What It Does
- Slows heart rate
- Promotes digestion
- Reduces inflammation
- Controls breathing
- Enables voice prosody
- Supports social engagement
- Mediates the freeze response
- Carries signals between body and brain
Two-Way Communication
80% of vagal nerve fibers carry information from body to brain (afferent), not brain to body (efferent). Your gut feelings, heart sensations, and bodily states are communicated to the brain through this nerve. The body talks to the brain more than the brain talks to the body.
Vagal Tone
What Is Vagal Tone?
Vagal tone measures how well your vagus nerve functions—its strength and activity level. High vagal tone indicates a healthy, responsive vagus nerve.
High Vagal Tone
- Better stress regulation
- Faster recovery from stress
- Lower inflammation
- Better emotional regulation
- Improved social engagement
- Better digestion
- More resilience
Low Vagal Tone
Associated with:
- Anxiety and depression
- Difficulty calming down
- Chronic inflammation
- Poor stress recovery
- Digestive problems
- Heart rate variability issues
- Trauma symptoms
Improving Vagal Tone
Vagal tone is not fixed—it can be strengthened through practice. The nervous system is plastic, and consistent vagal exercises can improve function over time.
The Vagus Nerve and Trauma
During Traumatic Events
The vagus nerve mediates several trauma responses:
- Freeze response: The dorsal vagal branch can cause immobilization
- Dissociation: Vagal shutdown leads to disconnection from body
- Gut reactions: “Gut-wrenching” fear, nausea during threat
- Voice loss: Inability to speak or scream
- Fainting: Vasovagal syncope in extreme cases
After Trauma
Trauma can impair vagal function:
- Reduced vagal tone
- Difficulty calming down
- Chronic defensive state
- Poor interoception (sensing body)
- Digestive issues
- Inflammation
- Dysregulated heart rate
The Path to Healing
Because the vagus nerve is central to trauma responses, it’s also central to healing. Practices that support vagal function can help restore regulation and a sense of safety.
Stimulating the Vagus Nerve
Breathwork
- Long exhales: Exhaling longer than inhaling activates the vagal brake
- Slow breathing: 5-6 breaths per minute optimizes vagal tone
- Diaphragmatic breathing: Belly breathing massages the vagus
- Example: Inhale 4 counts, exhale 6-8 counts
Cold Exposure
- Cold water on face activates the dive reflex
- Cold showers (briefly)
- Splashing cold water on face and neck
- Holding ice cubes
- This rapidly activates the vagus nerve
Vocalization
- Humming: Vibrates the vagus nerve
- Singing: Especially singing with others
- Chanting: Om and other sounds
- Gargling: Activates throat muscles connected to vagus
- The vagus runs through the voice box
Social Connection
- Eye contact with safe people
- Hearing warm, prosodic voices
- Being with regulated others (co-regulation)
- Physical touch (hugs, massage)
- Safe social engagement activates ventral vagal
Physical Practices
- Gentle yoga
- Tai chi or qigong
- Massage
- Acupuncture
- Physical movement
Other Techniques
- Meditation (especially compassion-based)
- Laughter
- Probiotics (gut-brain connection)
- Omega-3 fatty acids
- Adequate sleep
The Vagus and Gut Connection
The Gut-Brain Axis
The vagus nerve is the primary connection between gut and brain. This explains:
- “Gut feelings” as real information
- Digestive issues during stress
- How gut health affects mood
- Why anxiety often comes with stomach symptoms
- The role of gut microbiome in mental health
Trauma and Digestion
Many trauma survivors have digestive issues:
- IBS symptoms
- Nausea during triggers
- Appetite changes
- Gut inflammation
- These connect directly to vagal function
The Vagus and the Heart
Heart Rate Variability (HRV)
The vagus nerve controls heart rate variability—the variation in time between heartbeats. Higher HRV generally indicates better vagal tone and stress resilience. HRV is used to measure vagal function.
The Vagal Brake
The ventral vagal branch acts as a “brake” on the heart. When engaged, it slows heart rate and promotes calm. When released (in danger), the heart speeds up. This is why deep breathing (which engages the brake) slows the heart.
Practices for Daily Life
Morning Routine
- Gentle humming in the shower
- Cold water splash on face
- A few minutes of slow breathing
- Warm drink (activates digestion)
During Stress
- Long exhale breathing
- Place hand on heart
- Hum or sing quietly
- Cold water if available
- Orient to safety cues
Evening Practice
- Gentle movement
- Connection with safe others
- Slow breathing before sleep
- Avoid stimulants
Ongoing Practice
- Regular singing or chanting
- Yoga or tai chi
- Safe social engagement
- Nature exposure
- Consistent sleep
For Survivors
Your vagus nerve has been working hard to protect you:
- Freeze responses were vagal shutdown saving you
- Gut symptoms are the vagus responding to threat
- Difficulty calming is vagal dysregulation, not weakness
- Your body’s reactions make neurobiological sense
The good news: vagal function can improve. With consistent practice, you can strengthen your vagus nerve’s capacity to bring you to calm. This isn’t positive thinking—it’s neuroplasticity. The same nerve that helped freeze you can help restore you to safety.
You’re not broken. Your vagus nerve is doing what it was designed to do. Now you can support it in learning that the danger has passed, that regulation is possible, and that your body can feel safe again.
Frequently Asked Questions
The vagus nerve is the longest cranial nerve, running from the brainstem through the face, throat, heart, lungs, and digestive system. 'Vagus' means 'wandering' in Latin. It's the main nerve of the parasympathetic nervous system and is crucial for regulating heart rate, digestion, breathing, and stress responses.
The vagus nerve regulates heart rate, digestion, breathing, and the relaxation response. It carries information between brain and body in both directions—80% of its signals travel from body to brain. It helps you calm down after stress and is central to the mind-body connection.
Vagal tone refers to the activity level of the vagus nerve. High vagal tone means the nerve functions well, helping you regulate stress and return to calm. Low vagal tone is associated with inflammation, poor stress regulation, anxiety, and depression. Vagal tone can be improved with practice.
The vagus nerve mediates many trauma responses: the freeze response (dorsal vagal shutdown), gut symptoms during stress, difficulty calming down, and the mind-body disconnection common after trauma. Trauma can impair vagal function, while healing practices can restore it.
Vagal stimulation techniques include: slow deep breathing (especially long exhales), cold water on face or neck, humming/singing/chanting, gargling, social connection with safe people, gentle yoga, and vagal-focused meditation. These practices can increase vagal tone and improve regulation.
Yes. The vagus nerve and vagal tone can be improved with consistent practice. Techniques like breathwork, cold exposure, vocalization, and safe social engagement can strengthen vagal function over time. The body's regulatory capacity can be rebuilt.
