If you’ve been exploring ways to boost your health naturally, you’ve probably come across something called the vagus nerve. It might sound like a small player in the grand scheme of your body’s functions, but let me tell you—this little nerve is a big deal. In fact, it’s often referred to as the “superhighway” between your brain and body, helping regulate everything from your digestion to your heart rate to your stress levels.
In this ultimate guide to the vagus nerve, we’re going to break down exactly what the vagus nerve is, how it affects your health, and—most importantly—what you can do to support it. Spoiler alert: when this nerve isn’t working as it should, it can lead to all sorts of uncomfortable conditions. But don’t worry! Vagus nerve healing is totally possible with some easy-to-implement practices that can get your body back on track.
What Exactly Is the Vagus Nerve?
Let’s start with the basics. The vagus nerve is the longest cranial nerve in the body. It stretches all the way from your brainstem down to your intestines, making pit stops at your heart, lungs, and other organs along the way. Think of it like a communication line between your brain and your body’s major systems. Its main job is to regulate the parasympathetic nervous system—a.k.a. the “rest and digest” system.
While most of us are familiar with the fight-or-flight response (thanks, stress!), the vagus nerve plays a critical role in the opposite: helping your body relax and recover from stress. When you’re in parasympathetic mode, your body can focus on digesting food, repairing tissues, and lowering your heart rate—basically all the good stuff that keeps you balanced.
But when your vagus nerve is sluggish or not functioning well, your body can struggle to calm down after stress, which can lead to a host of health problems.
What Happens When the Vagus Nerve Isn’t Working?
A poorly functioning vagus nerve can wreak havoc on your health. Since it’s responsible for regulating so many essential bodily functions, when it’s out of whack, you might experience symptoms that seem unrelated but are all connected to poor vagal tone. Let’s break it down into some common conditions that can arise when your vagus nerve isn’t doing its job.
1. Digestive Problems
Since the vagus nerve helps manage your digestive system, it’s no surprise that a dysfunctional vagus nerve can cause digestive issues. These might include:
- Bloating
- Indigestion
- IBS (Irritable Bowel Syndrome)
- Gastroparesis (delayed stomach emptying)
In short, if your gut feels off, it could be a sign that your vagus nerve needs some healing.
2. Heart and Blood Pressure Issues
The vagus nerve helps regulate your heart rate and blood pressure. Low vagal tone (poor vagus nerve function) can lead to:
- Rapid heart rate
- High blood pressure
- Increased risk of cardiovascular diseases
Studies show that good vagal tone helps keep your heart in check, while poor vagal tone can contribute to heart-related problems over time.
3. Chronic Stress and Anxiety
If you constantly feel like you’re in fight-or-flight mode (aka you’re always stressed out), your vagus nerve might not be doing its job properly. The vagus nerve helps shift your body into “rest and digest” mode, and when it’s weak, your body might stay stuck in a stressed state. This can lead to:
- Anxiety
- Panic attacks
- Feeling constantly “on edge”
4. Mood Disorders
Your vagus nerve also plays a big role in regulating your mood. Studies have linked low vagal tone with depression and anxiety disorders. When the vagus nerve isn’t functioning well, it becomes harder for your body to relax and for your brain to release the feel-good chemicals (like serotonin) that keep your mood balanced.
5. Autoimmune Diseases
A sluggish vagus nerve can affect your immune system. When the vagus nerve isn’t properly regulating inflammation in the body, it can increase your risk for autoimmune diseases like:
- Rheumatoid arthritis
- Lupus
- Inflammatory bowel disease (IBD)
In short, a poorly functioning vagus nerve can make it hard for your body to manage stress, digestion, mood, and even inflammation—all of which are crucial to staying healthy.
How to Heal Your Vagus Nerve: The 3 G’s—Gargling, Gagging, and Gripping
When it comes to vagus nerve healing, there are plenty of high-tech (and sometimes pricey) methods out there. But did you know that some of the most effective ways to stimulate your vagus nerve are free, easy, and a little quirky? Yep, we’re talking about the “3 Gs”: gargling, gagging, and gripping. These simple, often overlooked techniques can have a powerful effect on your vagus nerve, helping it function more optimally and supporting your overall health. Let’s break them down:
1. Gargling
Gargling might seem like something you do just before bed when you’re finishing your dental hygiene routine, but it turns out, it’s also a great tool for vagus nerve stimulation. Gargling activates the muscles in the back of your throat, which are connected to the vagus nerve. When these muscles engage, it sends signals to your brain, essentially telling your body to activate the parasympathetic system (a.k.a., relaxation mode).
How to do it:
- Gargle vigorously with water for 30 seconds to a minute, once or twice a day.
- You’ll want to go beyond a quick rinse—gargle loudly and deeply, really engaging the muscles at the back of your throat.
Why it works:
Gargling activates the vagus nerve by stimulating the throat muscles, which can help improve vagal tone over time. Plus, it’s easy to incorporate into your daily routine and doesn’t require any special equipment.
2. Gagging
Okay, this one might sound a little strange, but stay with me. Triggering a gag reflex (in a controlled way, of course) can also stimulate the vagus nerve. This method works similarly to gargling, as the gag reflex engages the throat muscles connected to the vagus nerve. While you don’t want to overdo it, gently triggering a gag reflex once or twice a day can be a surprising way to support vagus nerve healing.
How to do it:
- Using a clean toothbrush or your finger, gently stimulate the back of your throat to trigger a mild gag reflex.
- Do this once or twice a day, but remember, you don’t need to go overboard—just a light gag will do.
Why it works:
Like gargling, gagging stimulates the vagus nerve through the muscles in your throat. This quick action can send a signal to your brain to switch into parasympathetic mode, helping your body relax and recover.
3. Gripping
Gripping, or engaging in exercises that activate your core and other muscle groups, can also stimulate your vagus nerve. Specifically, practices that focus on deep muscle engagement—such as Pilates or gripping a stress ball—can help improve vagal tone by stimulating the nerve through muscle contraction.
How to do it:
- Use a stress ball and squeeze it as hard as you can for 5-10 seconds, then release. Repeat this several times throughout the day.
- Alternatively, incorporate exercises like planks or crunches that engage your core and require deep, sustained gripping.
Why it works:
Gripping engages muscle tension and release, which can stimulate the vagus nerve. The act of contracting and relaxing muscles, especially around your core, helps signal the nerve to kick into gear. Plus, gripping exercises can help you feel more centered and reduce stress, making them a win-win for vagus nerve healing.
Check out my post “5 Simple Ways to Stimulate and Heal Your Vagus Nerve” to learn about even more ways you can support this essential nerve.
Vagus Nerve Healing: The Key to Better Health
The vagus nerve may not get as much attention as other parts of your body, but it plays a massive role in your overall health. From digestion to heart health to mood, a healthy vagus nerve is key to feeling your best. If you’ve been struggling with stress, anxiety, digestive issues, or even mood swings, focusing on vagus nerve healing could be the missing piece to your wellness puzzle.
Incorporating simple practices like deep breathing, cold exposure, and maintaining a healthy gut can go a long way in supporting your vagus nerve—and helping you feel more relaxed, grounded, and energized in the process.
Your Turn!
Have you ever tried any of these vagus nerve healing techniques? Which one are you excited to try first? Drop a comment below and let’s talk about all things vagus nerve!
Sources:
- Breitenstein C, Jauk E, Reiser M, et al. “Vagus nerve stimulation in depression: Neuroimaging of therapeutic effects.” Frontiers in Psychiatry. 2021.
- Groves DA, Brown VJ. “Vagal nerve stimulation: A review of its applications and potential mechanisms that mediate its clinical effects.” Neuroscience & Biobehavioral Reviews. 2005.
- Tracy KJ. “The inflammatory reflex.” Nature. 2002.
- Porges SW. “The polyvagal theory: Neurophysiological foundations of emotions, attachment, communication, and self-regulation.” W. W. Norton & Company. 2011.
- Breit S, Kupferberg A, Rogler G, Hasler G. “Vagus nerve as modulator of the brain-gut axis in psychiatric and inflammatory disorders.” Frontiers in Psychiatry. 2018.
