The vagus nerve, sometimes called the “wandering nerve,” is the longest cranial nerve in the body. It connects the brain to the heart, lungs, and digestive system, making it central to the parasympathetic nervous system. Its function is measured by vagal tone, which reflects how well the body can relax, recover, and maintain balance.
High vagal tone is associated with better digestion, lower inflammation, improved heart rate variability, and greater resilience to stress. Fortunately, there are several natural and evidence-based ways to stimulate the vagus nerve and strengthen vagal tone.
Deep Breathing and Breathwork
One of the simplest and most effective ways to activate the vagus nerve is through slow, diaphragmatic breathing. Extending the exhale activates the parasympathetic system and increases respiratory sinus arrhythmia, a direct measure of vagal activity (Shiran, 2025). Practices such as alternate nostril breathing, box breathing, or even slow abdominal breathing can improve calmness and balance.
Meditation and Mindfulness
Meditation has been shown to reduce sympathetic activity while strengthening parasympathetic control. Regular practice improves heart rate variability, a reflection of vagal tone, and supports emotional regulation and resilience. Mindfulness-based stress reduction programs have demonstrated positive effects on vagal activity and overall well-being.
Cold Exposure
Cold water exposure triggers the diving reflex, which slows heart rate and stimulates the vagus nerve. Splashing the face with cold water, taking a cold shower, or immersing the hands briefly in cold water can quickly activate parasympathetic responses. Short, safe exposures can be incorporated into daily routines to support vagal health.
Sound and Vibration Therapy
Because the vagus nerve runs through the throat, vocalization and sound vibrations can stimulate its activity. Humming, chanting, and singing have been linked to improved vagal tone. More recently, vibration therapies have been studied for their effects on autonomic function, with research suggesting they may aid recovery and enhance resilience (Klarić, 2024).
Exercise and Movement
Moderate physical activity is a proven vagus nerve stimulator. Aerobic exercise such as walking, swimming, or cycling enhances parasympathetic activity and improves heart rate variability. Mind-body practices like yoga and tai chi combine breathing, movement, and mindfulness, making them particularly effective for strengthening vagal tone.
Nutrition and Gut Health
The vagus nerve is the main communication pathway between the gut and the brain. A healthy gut microbiome supports vagal function and, in turn, mental and physical health. Probiotics, fermented foods, and high-fiber diets help improve gut balance and strengthen vagus nerve signaling (Breit et al., 2018).
Conclusion
The vagus nerve is vital for maintaining balance between body and mind. Simple, natural practices such as deep breathing, meditation, cold exposure, vocalization, exercise, and gut-supportive nutrition can improve vagal tone and enhance resilience. By integrating these methods into daily life, it is possible to activate the body’s natural ability to relax, digest, and recover.
References
Breit, S., Kupferberg, A., Rogler, G., & Hasler, G. (2018). Vagus nerve as modulator of the brain–gut axis in psychiatric and inflammatory disorders. Frontiers in Psychiatry, 9, 44. https://doi.org/10.3389/fpsyt.2018.00044
Klarić, Z. (2024). Utjecaj zvučno-vibracijske terapije na aktivnost autonomnoga živčanoga sustava i moždanu aktivnost nakon intenzivnoga sportskoga treninga. University of Zagreb Repository. Retrieved from https://repozitorij.unizg.hr/islandora/object/kif:2005
Laborde, S., Mosley, E., & Thayer, J. F. (2017). Heart rate variability and cardiac vagal tone in psychophysiological research—Recommendations for experiment planning, data analysis, and data reporting. Frontiers in Psychology, 8, 213. https://doi.org/10.3389/fpsyg.2017.00213
Porges, S. W. (2011). The polyvagal theory: Phylogenetic substrates of a social nervous system. International Journal of Psychophysiology, 42(2), 123–146. https://doi.org/10.1016/j.ijpsycho.2006.06.003
Shiran, C. K. (2025). Respiratory Sinus Arrhythmia: A literature review. ResearchGate. Retrieved from https://www.researchgate.net/profile/Cirus-Shiran/publication/391868206