The vagus nerve is the longest cranial nerve in your body and it acts as a line of communication from your brain to all your vital organs. The word Vagus means ‘wanderer’ in Latin, which accurately represents how the nerve wanders all around the body to reach all your organs. This wandering nerve plays a key role in the function of your parasympathetic (rest and digest) nervous system. It influences your breathing, digestive function, reproductive function and heart rate, all of which can have a significant impact on your mental health.

Why the tone of your Vagus Nerve is important

Vagal tone is an internal biological process that represents the activity of the nerve. Having higher Vagal tone means that your body can relax and recover faster after experiencing stress. Increasing Vagal Tone stimulates the parasympathetic nervous system and it’s been discovered that there is a positive feedback loop between high vagal tone and good mental and physical health - the more you increase your vagal tone, the healthier you become both mentally and physically, and vice versa. Vagus nerve dysfunction is linked to obesity, chronic inflammation, depression, anxiety, heart and digestive issues. Interestingly, studies have even shown that vagal tone can also be passed on from mother to child. As I always say, stressed mums make stressed babies.

Stimulate your vagus nerve

You can enjoy the benefits of vagus nerve stimulation naturally, and improve your overall wellbeing by following these steps:

1. Cold Exposure
Acute cold exposure has been shown to activate the vagus nerve and can lower your sympathetic (fight or flight) response and increase parasympathetic activity. Cold exposure may seem challenging at first, but start small and work your way up to greater time spent exposing yourself to cold. One way to do this is to expose yourself to cold temperatures without rugging up in too much clothing. You could try a dip in the ocean, river or lake. The most accessible way to expose yourself to cold is by having cold showers. Try starting out warm and then gradually turning off the hot water.

2. Singing, Humming, Chanting and Gargling
The vagus nerve is connected to your vocal cords and the muscles at the back of your throat. Singing, humming, chanting and gargling can activate these muscles and stimulate your vagus nerve. And this has been shown to increase heart-rate variability and vagal tone. Try gargling some water whilst making different sounds and tones with your voice. Humming and chanting has been around for centuries as a natural way to relax your mind and body. A great place to sing at the top of your lungs is in the car.

3. Breathing

Deep and slow breathing is another way to stimulate your vagus nerve and decrease anxiety and stress. Most people take about 10-14 breaths each minute - slowing it down to 8 or less is a great way to relieve your body and mind of stress. Try breathing deeply from your diaphragm, expanding your whole chest, belly, back and sides. Your exhale should match your inhale in quality.

3. Laughter, socialising and community

Laughter (and community) really is the best medicine. Reflecting on past connections improves vagal tone and increases positive emotions and laughter has been shown to increase heart-rate variability and improve mood. So my advice is to hang out with, hug and laugh with your friends as much as possible, and if that’s not possible, try listening to some comedy!

4. Omega-3 Fatty Acids
Omega-3 fatty acids are essential fatty acids, primarily found in fish and fish oils, which are important to supplement because the body doesn’t produce them itself. These are essential to the normal functioning of the body, brain and nervous system.

5. Exercise, Yoga and Meditation
Exercise is important for your brain’s growth hormone and helps reverse age related cognitive decline. It’s important to choose an exercise routine that you enjoy so that you can maintain it easily. Research shows that yoga and meditation increase vagal tone and positive emotions, and promotes feelings of goodwill towards yourself and others. Both yoga and meditation encourage deep breathing and single pointed focus which promotes relaxation and stimulates the parasympathetic nervous system which tones the vagus nerve.

6. Massage

A massage stimulates the lymphatics and improves vagal tone. Self massage and foot massages (reflexology) have been shown to increase vagal modulation and heart rate variability, and decrease the “fight or flight” sympathetic response.

“By developing an understanding of the workings of your vagus nerve, you may find it possible to work with your nervous system rather than feel trapped when it works against you.”

— Dr. Arielle Schwartz, Clinical Psychologist

There are plenty of natural ways you can utilise to improve your vagal tone and they all have a remarkable healing effect on your mental, emotional and physical wellbeing. I’ve created a video and uploaded onto my IGTV which includes an eye exercise for stimulating the vagus nerve. It’s a favourite of mine and I can quickly and easily do it while working at the computer, stopping at a traffic light, or cooking in the kitchen. The video has three steps, to increase vagal activation, increase focus, and then be present in the moment. I’d love you to check it out!