We live in a world full of noise. Dings and notifications rule our modern lives. Inevitably, we’re too focused on the grace of our phones—texts, emails, and messages draw endless attention. This is especially true in my own life: I’m mentally burdened with motherhood, work, and everything in between. Everyone seems to need my attention, and they do calculations. Maybe you, like me, find yourself in a similar place—trapped in a low state of depression, unaware of how deeply it affects your well-being. Fortunately, one powerful wellness habit can make a difference. By learning how to reactivate our vagus nerve (the muscle that runs from your brain to your stomach), we can all regain our peace.
Vagus Sensory Testing: The Key to Wellness
Given our fast-paced lives, finding ways to manage stress and promote overall wellness is important. This is where the vagus nerve comes into play. This nerve plays an important role in regulating our body’s response to stress, influencing everything from heart rate to digestion. Understanding its impact can empower us to make better decisions—in our minds again physical health. With this in mind, I contacted an expert in the field to delve deeper into the connection between the vagus nerve and overall well-being.
Meet Brooke Taylor. She founded The Road—an Austin-based destination for all things cosmetic acupuncture and natural skin care alternatives (and more). Taylor is our resource for harnessing the power of holistic therapies. With Taylor’s guidance, I got the 411 on all things vagus nerve. We looked at its effects on stress, digestion, and mental clarity. With Taylor’s guidance, I learned how to activate this muscle to bring calmness into our daily lives. Scroll through for his deep wisdom.
Brooke Taylor LAc, MAcOM
Brooke created The Road in Austin, Texas to share her knowledge in holistic skin care, acupuncture and Chinese medicine to enhance our own internal healing responses. Previously an esthetician and global skincare educator and product manager, she pursued her expertise in Chinese medicine to help heal others on a deeper level.
What is the vagus nerve?
The vagus nerve is your body’s main highway. It carries important information between your brain and all of your other internal organs. The vagus (or vagal nerve) originates in the brainstem and travels to the face, neck, lungs, heart, diaphragm, and stomach. It reaches many organs: stomach, spleen, intestines, colon, liver, reproductive organs and kidneys—its influence is great!
Taylor said that although communication goes both ways, many signals go through from intestines to the brain—rather than the other way around. This is why we often refer to the “gut brain connection” or the concept of “listening to your gut reaction.”
The word Vagus means Latin a travelerproper name for the longest muscle in the body.
How does the vagus nerve influence our parasympathetic nervous system?
Vagal nerves are the primary nerves of our parasympathetic nervous system (PNS). This system controls our autonomic functions (eg, digestion, heart rate, mood, and sexual arousal). Taylor likened the PNS to the conductor of a symphony—it regulates the speed and intensity of your nervous system. It helps slow things down after stress, lowers your heart rate, aids digestion, and promotes a calm and balanced state. It is often associated with rest and digestion work. Naturally, it is the opposite of our fight-or-flight response called the sympathetic nervous system.
How can you track your vagal tone?
You can track your vagal tone by measuring your heart rate variability (HRV). This shows how fast your heart rate goes up and down when you breathe. A higher HRV usually indicates a healthy vagal tone, which means your body is better at handling stress and relaxation. Taylor explained that elevated vagal tone indicates a immediately recovery after a stressful or traumatic event. If you have an Oura ring, Whoop, Garmin, or Polar watch/sensor, you can use it to track your vagal tone.
Symptoms of Stiff Vagal Tone
According to Taylor, when our vagal tone is strong, we feel a sense of overall well-being. We respond to stressors with resilience and maintain a healthy immune system. It also helps us manage glucose levels effectively!
Symptoms of Weak Vagal Tone
On the other hand, weak vagal tone inhibits our ability to manage and recover from stress. It has been linked to higher levels of inflammation, digestive problems (including food sensitivities), fatigue, and mood disorders. There are also links between weak vagal tone and certain diseases such as cardiovascular conditions and autoimmune conditions.
In numbers
In adults, high HRV usually ranges from 60-100 milliseconds or more, while low HRV (less than 50 milliseconds) may suggest stress or low vagal tone. However, HRV is very personal! It’s best to track your foundation over time.
What daily habits weaken or strengthen the vagus nerve?
From mindful eating to singing, you can significantly improve your vagal tone with simple practices.
Proper Food
Taylor emphasized a diet rich in essential fats, B vitamins, and zinc. Adaptogens can help, too! However—more importantly—it is to chew your food. Slow down, eat carefully, and try not to multitask. Fun fact: chewing engages the vagus nerve. This helps ‘grind’ in rest and digest. Taylor said, “Let your tongue meet the soft palate on the roof of your mouth as you swallow. If you practice with saliva, you might find you want to yawn—which shows it’s working!”
Releasing Neck Tension
Reducing tension in the neck is helpful, as tightness in the sternocleidomastoid muscle (SCM) can restrict the vagus nerve on the side of the neck. If you tend to hold tension in this area, learning to stretch and massage your neck can help relieve it. In turn, you will support proper vagus nerve tone.
Start Vibration
Other ways to tone the vagus nerve include red light therapy, massage, and craniosacral therapy. According to Taylor, cold therapy is good too. His favorite trick? Humming, singing, and singing. All this goes with vibration! He also encouraged movement (tai chi, qi gong, yoga, and dancing) and 4-7-8 breathing. Finally, you talked about the power of meditation, journaling, and listening to binaural beats.
How does acupuncture work to stimulate the vagus nerve?
According to Taylor, acupuncture he succeeds in safely and effectively treating the vagus nerve. “The change is often noticeable in the first session, even within a few minutes – a new sense of zen, you feel ‘back in your body,’ and less emotional.” Research shows that acupuncture can reduce inflammation, improve heart rate variability (HRV), and regulate autonomic function. Taylor shared that in combination with herbal medicine, acupuncture can treat other conditions related to dysfunction of the vagus nerve. He also highlighted auricular acupuncture for vagal tone health (which is why ear implants have become so popular!).
Anything else about the vagus nerve that you wish more people understood?
“The vagus nerve is often overlooked, yet it connects our mind and body in ways that greatly affect our overall quality of life,” notes Taylor. “Although we work with this system regularly in all Chinese medicine, I hope that more people will know all the tools they have to control this system. From breathing exercises to rubbing acupressure points, humming, and more, you can take control and regain control in minutes.”
Camille’s Recommendations: What Helps Support My Nervous System
To bring this full circle, Camille recently wrote about her focus on regulating the nervous system. She’s been putting together routines to stimulate the vagus nerve—a reminder that small, consistent steps make a big impact on well-being. Below are his go-to tools:
- The Omnibiotic Probiotic
- This probiotic is effective in relieving stress and healing intestinal dysfunction. In a lab study, 83% of their probiotics reached the gut alive and active (compared to an average of 7% for leading US brands!). He has been taking this first thing every morning.
- Respiratory function
- Techniques such as diaphragmatic breathing and 4-7-8 breathing use the parasympathetic nervous system, promoting relaxation. Camille loves doing sessions from Mindful in Minutes. (Kelly’s podcast is awesome, too.)
- The Yoga Block
- Camille likes to sit cross-legged on this simple yoga block for a comfortable posture while doing her breathing work and journaling in the morning.
- Vagus Nerve Stimulatorr
- He bought this device that strengthens his vagal tone over time, promoting relaxation and digestion and overall good health.
- Juna Nightcap Sleep Gummy
- A good night’s sleep is essential for a well-functioning nervous system! According to Camille, this gummy is a great combination of botanicals, magnesium, and microdosed phytomelatonin.
- Cool music
- Auditory stimulation has a profound effect on our nervous system—and soothing music reduces stress and anxiety almost instantly. He loves the Spiritune app, which combines music therapy and neuroscience to help you relax. He will do another 5-10 minutes with the Vagus Nerve Stimulator at night while listening to music and reading.
- Essential oils
- Essential oils—such as lavender and chamomile—calm the nervous system. She keeps this beautiful oil on the bedside table and rubs it on her wrists with her husband when they go to bed.
- A weighted garmentt
- Camille loves the way a weighted blanket feels, but since she’s such a hot sleeper, she’ll usually wrap one up when she’s studying at night—and ditch it when it’s time to sleep. Gentle pressure stimulates deep pressure receptors that send a message of safety and comfort to the body.
Finding Your Supportive Cultures
Ultimately, the foundation of this work comes from within—making room in our daily plans for prayer and mindfulness, and prioritizing good sleep. No products or quick fixes can replace those essentials. That said, the right tool kit can support your nervous system as well as enhance your other core efforts. The joy of supporting a healthy vagus nerve, one deep breath at a time.