What Is the Vagus Nerve? + How to Stimulate It
May 21, 2025
You’ve likely heard whispers in the wellness world about the vagus nerve—but what exactly is it, and why is everyone talking about it?
It turns out, this powerhouse nerve is a major player in your nervous system, mood, digestion, and overall sense of calm. This could be a game changer.
What Is the Vagus Nerve?
The vagus nerve is the longest cranial nerve in your body. It runs from your brainstem all the way down to your gut, touching your heart, lungs, and especially your digestive organs along the way.
Its main job is regulating the parasympathetic nervous system, also known as your “rest and digest” state. This is the calm, healing state that counterbalances the fight-or-flight stress response.
Why Take Care of Your Vagus Nerve
- Better stress resilience and emotional regulation
- Enhanced digestion and gut-brain connection
- Healthier heart and blood pressure
- Faster recovery from stress
When this nerve isn’t functioning well, it can contribute to anxiety, digestive issues, fatigue, and even mood disorders.
Stimulate the Vagus Nerve with Simple Exercises
1. Slow Belly Breathing – Inhale for 4 counts, hold for 4, exhale for 6–8 counts. Repeat for 3–5 minutes.
2. Cold Exposure – Splash cold water on your face and neck where the vagus nerve passes close to the skin.
3. Gargle – A simple daily gargle with water engages the throat muscles and can indirectly stimulate the vagus nerve.
4. Massage – Neck and foot massages, or gentle abdominal massage, can stimulate vagal pathways.
Stimulate the vagus nerve with supplements and aromatherapy
Magnesium – Classic relaxation mineral that many Americans are missing in their diet.
Probiotics – These affect the central nervous system and other important pathways in your body.
Vitamin B12 – This energizing vitamin is well-researched for its role in nerve health and function.
Vitamin D – While its known best for bone and immune, D also supports brain and nerve health.
Aromatherapy – The most popular essential oil for relaxation, lavender essential oil been used for centuries to calm mind and body.
The vagus nerve is your body’s natural built-in relaxation switch. By learning how to support and stimulate it, you can tap into deeper calm, improved digestion, and better overall health.
