Unlocking the Power of the Vagus Nerve: A Natural Way to De-stress

Jennifer Nicole Bianchini, MS, RDN

The vagus nerve, known as “the Great Wanderer,” is responsible for activating the parasympathetic nervous system, which promotes relaxation and calm in the body. The vagus nerve helps balance the nervous system, maintaining homeostasis in the body and promoting a state of calm and relaxation.

Understanding the Vagus Nerve

The vagus nerve originates in the brainstem and extends down the center of our body connecting the heart, lungs, stomach, digestive tract, liver, kidneys and bladder. It acts as a two-way street of communication relaying information between the brain and most of the body’s organs. This connection allows the brain to regulate neurotransmitter production, hormone release and overall systemic balance.

Stimulating the vagus nerve improves the physiological, emotional and mental state of the body and the mind. It decreases heart rate, lowers blood pressure and stimulates proper digestion by activating the parasympathetic nervous system. When activated, this system signals the brain to slow breathing, release digestive hormones and induce a state of relaxation. The vagus nerve is essential for calming the body and supporting overall health and well-being.

The parasympathetic nervous system is part of the autonomic nervous system. The autonomic nervous system, which regulates involuntary bodily functions, consists of two main branches: the parasympathetic nervous system (the “rest-and-digest” system) and the sympathetic nervous system (the “fight-or-flight” system). These systems work together to keep the body in balance. When the vagal tone is strong, the body is more resilient to stress and it functions optimally.

What Happens When We Are Stressed

The modern world we live in is filled with constant movement, digital distractions and high pressure. Smartphones, social media and the pressure to always be connected to our devices have led to a state of chronic stress and a lack of true human connection. We are spending more time scrolling and less time connecting and holding conversations of substance. Our brains are rarely at rest and instead are in a constant state of overstimulation.

Stress is the body’s natural response to a threat whether real or perceived. When exposure to stress is prolonged — as it often is in modern-day life — the sympathetic nervous system remains activated. This leads to increased heart rate, rapid breathing and elevated adrenaline levels. Therefore, the vagus nerve cannot activate the parasympathetic nervous system, the nervous system slowly becomes dysregulated and the body falls out of balance. This can result in digestive issues, heart problems, fatigue, headaches, anxiety and a variety of other symptoms, eventually leading to inflammation and chronic disease.

Benefits of Increasing Vagus Nerve Activity

Stimulating the vagus nerve helps the body build resilience to stress, lowers cortisol levels and enhances digestion.When the vagus nerve is toned, meaning it is functioning optimally and effectively, the body can shift more easily from a state of stress to a state of calm and relaxation which improves mental, emotional and physical health.

The benefits of vagus nerve activation are endless. Additional benefits include better sleep quality, enhanced emotional regulation, better ability to respond to stress, reduced inflammation, improved heart health, enhanced cognitive function and improved brain health, among others.

For women, vagus nerve stimulation is extremely beneficial for hormonal balance, gut health and mental well-being. Since the vagus nerve influences digestion and the gut microbiome, increasing vagal activity can also support better absorption of nutrients, reduce bloating and improve overall metabolic function.

Three Simple Ways to Activate the Vagus Nerve

Deep Diaphragmatic Breathing

Breathing is one of the most effective ways to stimulate the vagus nerve and restore balance in the body. Many people breathe shallowly throughout the day, failing to engage their diaphragm fully. Diaphragmatic breathing, also known as belly breathing, can enhance vagal activity and promote a calm nervous system. Box breathing is a type of diaphragmatic breathing exercise that is a simple and effective way to enhance the vagus nerve and bring your body into a state of calm and relaxation.

Instructions:

• Sit comfortably on the floor with legs crossed or in a chair with feet flat on the ground. Place your hands on your belly and take a few deep breaths, feeling your belly rise and fall.
• Inhale for a count of four seconds, hold for a count of four seconds, exhale for a count of four seconds, and hold again for a count of four seconds.
• Repeat for five minutes. Over time, you can extend the duration and breath counts as you become more comfortable.

Journaling

Journaling is a powerful way to destress. Like diaphragmatic breathing, the practice of journaling stimulates the vagus nerve and activates the parasympathetic nervous system. Therefore, journaling promotes relaxation and stress relief. It also helps regulate emotions and lower cortisol levels. Morning gratitude journaling is especially effective. To practice, write three to five things you’re grateful for every morning. This daily habit shifts the nervous system into a calm state, enhances resilience, improves emotional balance and overall well-being. Even a few minutes a day can make a huge difference over time. The key is consistency.

Humming, Chanting or Singing

Humming or creating a vibrational sound is another powerful and simple way to activate the vagus nerve. Humming, chanting and singing stimulate the vocal cords which enhances vagal activity. Try chanting the word “Om” several times, singing along to a favorite song or even humming softly throughout the day. All of these stimulate the vagus nerve and have a calming effect on the nervous system.

Practicing exercises that stimulate the vagus nerve and activate the parasympathetic nervous system are vital for optimal health and well-being. When the vagus nerve is stimulated, the nervous system is regulated and the body functions optimally. The body becomes more efficient at handling stress while improving digestion and promoting a sense of calm.

The good news is that it doesn’t take hours of practice to receive these beneficial effects. All it takes is five minutes of intentional practice a day to start to feel the benefits of the vagus nerve activation. If five minutes feels overwhelming at first, start with 30-60 seconds at a time and increase gradually. Even a single breath can help shift the body from a state of stress into a state of relaxation.

Just remember: small, sustainable steps consistently over time lead to lasting lifestyle change and these changes happen gradually. The incorporation of these simple practices like deep breathing, journaling and humming into your daily life will support your vagus nerve, reduce stress and improve your overall health, happiness and well-being.

Jennifer Nicole Bianchini is a registered dietitian, functional nutrition specialist, mind-body expert and certified yoga instructor. She is founder of Body to Soul Health, a boutique functional nutrition and lifestyle company specializing in gut health, hormone balance and mindful living. As the creator of “Find Your CALM,” Jennifer Nicole empowers women to reclaim their health and well-being through personalized, holistic nutrition and lifestyle techniques. Find her on IG @jennifernicolerd or www.bodytosoulhealth.com.