The Vagus Nerve: Your Key to Calm, Wellbeing & Stress Relief

The Vagus Nerve: Your Key to Calm and Wellbeing

The vagus nerve is one of the most powerful and important nerves in the human body, influencing everything from digestion and inflammation to mental health and emotional resilience. Often called the “wandering nerve”, it plays a crucial role in the parasympathetic nervous system, which helps us relax, recover, and restore balance.

In today’s fast-paced world, many of us experience chronic stress, which keeps our nervous system in a heightened “fight-or-flight” mode. Learning how to activate and calm the vagus nerve can be a game-changer for improving mental clarity, reducing stress, and enhancing overall health.

In this post, we’ll explore:

• What the vagus nerve is and what it does
• Why it is relevant to our health and well-being
• How it works with the parasympathetic nervous system
• Why calming the vagus nerve is important
• A 10-day plan to calm the vagus nerve

Let’s dive in!

 

What is the Vagus Nerve?

The vagus nerve (cranial nerve X) is the longest cranial nerve in the body, running from the brainstem down through the throat, heart, lungs, and digestive system. The word “vagus” means wandering in Latin, which reflects how extensively this nerve travels throughout the body.

Key Functions of the Vagus Nerve

The vagus nerve controls and influences:

✔ Heart rate and blood pressure – Helps lower heart rate and regulate blood pressure.

✔ Digestion – Stimulates the digestive organs, influencing gut health and metabolism.

✔ Inflammation control – Plays a role in the immune response by reducing inflammation.

✔ Mood regulation – Directly connected to the brain’s emotional centers, affecting anxiety, depression, and stress.

✔ Sleep and relaxation – Helps induce deep sleep and restore energy.

 

Why is the Vagus Nerve Relevant?

Many modern health issues—chronic stress, anxiety, poor digestion, high inflammation, and low energy—are linked to an underactive vagus nerve. When the vagus nerve isn’t functioning properly, the body stays in a constant state of stress, which can lead to:

• Increased heart rate and high blood pressure
• Poor digestion (IBS, bloating, constipation)
• Higher levels of inflammation (linked to chronic diseases)
• Anxiety, depression, and mood swings
• Fatigue and poor sleep quality

A well-functioning vagus nerve is essential for long-term health, mental clarity, and overall well-being.

How the Vagus Nerve Works with the Parasympathetic Nervous System

The nervous system is divided into two main branches:

1. The Sympathetic Nervous System (Fight-or-Flight)

• Increases heart rate and blood pressure
• Prepares the body for danger or stress
• Releases stress hormones like cortisol and adrenaline

 

2. The Parasympathetic Nervous System (Rest-and-Digest)

• Lowers heart rate and blood pressure
• Promotes digestion and relaxation
• Reduces stress hormones and increases recovery

 

The vagus nerve is the primary communicator of the parasympathetic system, sending calming signals to the brain and body. When activated, it helps us shift from stress mode to relaxation mode, which is crucial for healing and regeneration.

Why is it Important to Calm the Vagus Nerve?

A dysregulated vagus nerve can keep you in a constant state of stress, which can lead to:

• Chronic inflammation
• Weakened immune function
• Anxiety and depression
• High blood pressure and heart disease
• Digestive disorders
• Insomnia and fatigue

Calming the vagus nerve is essential for restoring balance, improving mood, and supporting long-term health.

A 10-Day Plan to Calm Your Vagus Nerve

Now that you understand the importance of the vagus nerve, here’s a simple 10-day plan to activate and calm it for better health and well-being.

Day 1: Deep Breathing

Practice slow, diaphragmatic breathing (4-7-8 method):

• Inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds

• Repeat for 5 minutes

• Helps activate the vagus nerve and lower stress levels

Day 2: Cold Exposure

Take a cold shower or finish your warm shower with 30 seconds of cold water. Cold exposure stimulates the vagus nerve, improving resilience and relaxation.

Day 3: Humming & Chanting

The vagus nerve is connected to the vocal cords, so humming, chanting, or singing can stimulate it. Try humming “Om” or listening to calming music.

Day 4: Gargling Water

Gargling activates the vagus nerve by stimulating the throat muscles. Try gargling warm water for 30 seconds twice a day.

Day 5: Meditation & Mindfulness

Practice 5-10 minutes of mindfulness meditation, focusing on your breath and body sensations.

Day 6: Gentle Yoga or Stretching

Yoga poses that open the chest and stimulate deep breathing help activate the vagus nerve. Try Child’s Pose or Downward Dog.

Day 7: Laughter Therapy

Laughter is a powerful vagus nerve stimulator! Watch a comedy, spend time with friends, or engage in laughter yoga.

Day 8: Eat Omega-3-Rich Foods

Omega-3 fatty acids support vagus nerve function. Include foods like salmon, walnuts, chia seeds, and flaxseeds.

Day 9: Massage & Acupressure

Try a neck, ear, or foot massage. Gentle massage of the carotid sinus (near the throat) can stimulate vagal activity.

Day 10: Social Connection

Meaningful connections help regulate the nervous system. Spend time with loved ones, engage in heartfelt conversations, and practice gratitude.

Key Connections Between the Vagus Nerve & Skincare:

Stress & Skin Health: Chronic stress increases cortisol levels, leading to inflammation, breakouts, premature aging, and a compromised skin barrier. The vagus nerve helps regulate the stress response, reducing cortisol and inflammation.

Inflammation & Sensitivity: Activating the vagus nerve supports the body’s anti-inflammatory response, which can help with conditions like eczema, rosacea, and acne.

Gut-Skin Axis: Since the vagus nerve plays a key role in gut health, improving vagal tone can enhance digestion and nutrient absorption, leading to clearer, more radiant skin.

Sleep & Skin Regeneration: A well-functioning vagus nerve promotes better sleep quality, which is essential for skin repair and collagen production.

Final Thoughts

The vagus nerve is a vital part of the mind-body connection, influencing stress levels, digestion, mood, and overall health. By implementing simple daily practices, you can calm and activate your vagus nerve, leading to greater relaxation, emotional balance, and well-being.

If you feel constantly stressed, anxious, or fatigued, start applying these techniques today—you may be surprised by how quickly you notice a difference!

Book a skin consultation with our founder Sarah to personalise your skincare routine based on their stress levels and skin concerns.