The Vagus Nerve: Your Secret Weapon in Fighting Stress

The Vagus Nerve: Your Secret Weapon in Fighting Stress

Stress is something we all face daily—but what if your body already had a built-in switch to calm anxiety, improve digestion, and even strengthen immunity? That switch is your vagus nerve.

Recently, biohackers, doctors, and wellness advocates alike have been looking to the vagus nerve as a powerful ally for stress relief, PTSD recovery, digestion, immunity, and more.

Beyond calming the nervous system, the vagus nerve also regulates inflammation through what scientists call the ‘cholinergic anti-inflammatory pathway.’ By reducing pro-inflammatory cytokines such as TNF and promoting protective ones like IL-10, it helps defend against chronic conditions like heart disease, diabetes, and autoimmune disorders. Dr. Kevin Tracey, a pioneer in this field, notes that supporting vagal activation may even contribute to a longer, healthier life.

Where is the Vagus Nerve?

The Vagus Nerve is the longest, most complex cranial nerve, which is why it’s derived from the Latin word vagus, meaning “vagrant, wanderer”. It innervates the muscles of the throat (pharynx and larynx) and the organs of respiration (lungs), circulation (heart), digestion (stomach, liver, pancreas, duodenum, small intestine, & the ascending and transverse sections of the large intestine), and elimination (kidneys).

What Does the Vagus Nerve Do?

Illustration depicting the vagus nerve's extensive connections, highlighting its role in regulating functions across various organs, including the brain, heart, lungs, stomach, liver, intestines, and more.

The vagus nerve is the primary nerve in the parasympathetic nervous system, which regulates bodily functions such as mood, immunity, digestion, and heart rate. It is also a part of what’s known as the “gut-brain axis” which sends signals to and from the digestive system and the brain.

New treatments that modulate the brain-gut axis, such as vagus nerve stimulation, are said to assist with inflammation such as irritable bowel syndrome (IBS) and mood disorders. Healthcare practitioners believe that for these reasons and more, the vagus nerve is a target for better health and wellness.

How It Connects to Stress?

So how does it fit in with stress? Well first off, let’s look at the autonomic nervous system.

The autonomic nervous system is responsible for involuntary physiological processes, such as your heart rate, digestion, and pupil dilation. It comprises of two parts:

Parasympathetic nervous system aka ‘rest & digest’. Your body is in RELAXATION MODE.

Sympathetic nervous system aka ‘fight or flight’. Your body is in STRESS MODE.

Parasympathetic and Sympathetic Nervous System

Higher heart rate variability (HRV) reflects stronger vagus nerve function, better stress resilience, smoother attention, and cognitive flexibility. This plays a vital role in both daily well being and high-stakes performance.

The Polyvagal Theory links the vagus nerve to emotional regulation and social engagement. While influential in clinical and well-being contexts, it remains debated among neuroscientists—offering both insight and caution about oversimplification. 

How to Stimulate the Vagus Nerve?

Over time, the vagus nerve’s function can decline (known as low vagal tone), contributing to issues like high blood pressure, heart disease, depression, and anxiety. The good news? You can support vagal tone through simple daily practices.

Breathing Practices

• Box Breathing (4-4-4-4): Inhale for 4 seconds, hold for 4, exhale for 4, pause for 4. Repeat as needed to restore calm.

• Extended Exhale Breathing: Inhale for 4, exhale for 6–8. This lengthens parasympathetic activation.

Cold Exposure

• Alternate warm and cold in the shower (30 seconds each, for 6+ cycles).

• Polar plunge in winter.

• Step outside briefly in cold weather.

• Sauna + cold plunge combo.

Nutrition & Gut Health

• Healthy Fats: Avocados, olives/olive oil, coconut products, nuts & seeds, wild-caught fish (salmon, sardines, anchovies), grass-fed butter or ghee, dark chocolate (70%+).

• Probiotics from Food: Sauerkraut, kimchi, kefir, yogurt, lacto-fermented pickles, miso, tempeh, natto, kombucha.

• Intermittent Fasting: Periods of eating/fasting to reduce inflammation and support gut-brain signaling.

Movement & Physical Practices

• Exercise: Regular movement supports vagal tone.

• Yoga/Yin Yoga: Promotes relaxation and flexibility while stimulating the parasympathetic system.

• Hugging: Physical affection stimulates oxytocin and the vagus nerve.

• Massage:

  • Neck (SCM muscle): Pinch/massage from collarbone up to jawline.

  • Ear Points: Gentle circular massage above the ear canal or behind the ear.

  • Ear Stretches: Gently pull ear down, out, and up to release tension.

• Coffee Enemas: Advanced method, best discussed with a practitioner.

Vagus nerve massage techniques.

Mind-Body & Nervous System Regulation

• Eye Exercises: Look far right for 30+ seconds until you sigh, yawn, or swallow; repeat on left.

• Meditation & Mindfulness: Supports nervous system balance.

• Nature Time: Grounding outdoors calms the vagus nerve.

• Safe Social Connection / Co-Regulation: Being with supportive people helps reset your nervous system.

• Sleep Position: Lying on your right side gently stimulates the vagus nerve.

Vocal & Vibrational Practices

• Humming, chanting “om,” singing, or gargling all create throat vibrations that activate the vagus nerve.

This citrus blend may enhance a feeling of well-being and peace. It is great for diffusing.

Tools & Devices

• Essential Oils: A blend of clove + lime (3% dilution in carrier oil) applied at the vagus junction may support vagal activation. Lavender/chamomile can also calm the sympathetic system.

• Non-Invasive Devices: Wearables such as gammaCore, TruVaga, Pulsetto, Apollo Neuro, or Sensate deliver gentle stimulation to enhance relaxation and resilience. Research is still emerging.

Advanced Tools for Vagus Nerve Support

Pulsetto: Enhance focus by 47%, boost sleep quality by 27%, improve mood by 35%, and reduce stress and anxiety by 64% after 15 sessions. Experience better stress reduction, mood improvement, and increased focus and sleep.

In addition to at-home practices like breathwork or humming, there are advanced therapies that can amplify your vagus nerve activation. These advanced options are available right here at Krehbiel Natural Health, giving you access to tools usually only found in specialty clinics.

• Pulsetto (Direct Vagal Stimulation): This wearable device delivers gentle, non-invasive electrical impulses to the vagus nerve through the neck. It’s specifically designed to enhance vagal tone, reduce stress, and improve heart rate variability (HRV). Pulsetto is one of the few tools that targets the vagus nerve directly.

• BEMER Therapy (Circulation Support): While BEMER doesn’t directly stimulate the vagus nerve, it improves microcirculation and oxygen delivery at the cellular level, helping your body shift into “rest and digest” mode. Many clients notice improved relaxation, sleep, and resilience.

• BrainTap (Neurological Reset): By guiding the brain into restorative states with light and sound frequencies, BrainTap enhances parasympathetic activation indirectly. It’s like pressing a reset button for stress and overwhelm, creating the ideal environment for vagal activation.

Together, these therapies complement each other beautifully: Pulsetto for direct vagal activation, BEMER for circulation and cellular support, and BrainTap for nervous system reset.

Science Spotlight

Vagal activation plays a crucial role in lowering inflammation by enhancing the parasympathetic nervous system's response, which helps regulate immune function and reduce inflammatory markers. This activation also improves stress recovery and boosts resilience by promoting relaxation and emotional regulation, thereby enabling individuals to better cope with stressors. Longevity researchers suggest that higher vagal tone is associated with living longer, healthier lives, as it contributes to overall well-being and resilience against chronic diseases.

Final Thoughts

Stimulating the vagus nerve has been shown to support many areas of health—so why not give it a try?

Incorporating a few simple practices into your daily routine can make a noticeable difference. Eye exercises, gentle neck and ear massage, deep breathing, or even singing and humming are all easy ways to activate the vagus nerve. These techniques help shift your body into “rest and digest” mode, easing stress, soothing trauma-related stress responses, supporting digestion, strengthening immunity, and more.

Gwen Krehbiel, Owner & CNHP

These small steps can add up to big improvements. And if you’d like guided strategies tailored to your hormones and health, my Unlock Your Hormonal Harmony: A Premium 4-Month SHAPE ReClaimed Journey is designed to help you go deeper.

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Medical disclaimer: This information is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Never disregard professional medical advice or delay seeking medical treatment. Medical conditions require medical care.