Most people have never heard of the vagus nerve, yet it quietly influences how we experience stress, calm, emotions and even digestion. It is one of the most important communication lines between the brain and the body. When it functions well, we tend to feel calmer, more resilient and physically balanced. When it is under strain, stress and emotional dysregulation can become more noticeable.
The vagus nerve is the longest cranial nerve in the body. It runs from the brainstem down through the neck and into the chest and abdomen, connecting the brain with the heart, lungs, digestive tract and several other organs. The name “vagus” comes from the Latin word for wandering, which is appropriate because the nerve branches widely throughout the body (hence the word vague – which I know I can be at times when I’m distracted !).
One of the vagus nerve’s main jobs is controlling the parasympathetic nervous system. This is often called the “rest and digest” system, which balances the body’s stress response. When the parasympathetic system is active, heart rate slows, digestion improves and the body moves into a calmer physiological state.
Because of this, the vagus nerve plays a major role in how the body processes emotions. Emotional experiences are not purely mental. They involve physical signals such as heart rate changes, gut sensations and breathing patterns. The vagus nerve carries many of these signals between the body and the brain.
Researchers studying emotional regulation often refer to “vagal tone”. This describes how well the vagus nerve is functioning. Higher vagal tone is associated with better emotional regulation, lower stress responses and improved resilience. Lower vagal tone has been linked with anxiety, depression and chronic stress.
One way the vagus nerve helps us understand emotions is through a process sometimes called interoception. This is the brain’s ability to interpret signals from inside the body. For example, the flutter in your stomach before a presentation, the tight chest feeling during anxiety, or the warm relaxed sensation after a good meal. These bodily signals travel along pathways that include the vagus nerve.
When vagal signalling is balanced, the brain can interpret these body signals accurately. This helps people recognise and regulate their emotional states. When the system is disrupted by chronic stress, illness or poor lifestyle habits, those signals can become harder to interpret or regulate.
Fortunately, several everyday habits appear to support vagus nerve health.
Slow, controlled breathing is one of the most studied methods. Breathing slowly, particularly with longer exhalations, stimulates vagal activity and shifts the body toward a calmer state. Techniques such as diaphragmatic breathing are often used in clinical settings to improve vagal tone.
Regular physical activity also supports vagus nerve function. Moderate exercise such as walking, cycling or swimming helps regulate autonomic nervous system balance and improves heart rate variability, a key marker of vagal activity.
Cold exposure has also been studied. Brief exposure to cold water, such as splashing cold water on the face or ending a shower with cold water, can stimulate vagal pathways connected to the diving reflex.
Social connection plays a role as well. Positive social interaction, laughter and vocal communication activate muscles in the throat and face that are partly controlled by vagal pathways. These activities are linked with parasympathetic activation.
Sleep quality is another important factor. Poor sleep can disrupt autonomic balance and reduce vagal tone, while consistent sleep patterns appear to support healthier nervous system regulation.
Diet also contributes indirectly. The vagus nerve connects strongly with the gut, which means gut health influences signalling between the digestive system and the brain. Diets rich in fibre, fermented foods and diverse plant nutrients tend to support a healthier gut microbiome, which may influence vagal signalling.
Several supplements have been studied for their potential to support nervous system balance and vagal function.
Omega-3 fatty acids are among the most researched. These fatty acids appear to support heart rate variability and autonomic balance, both of which are linked with vagal activity.
Magnesium plays a role in nerve signalling and muscle relaxation. Some studies suggest it may help reduce stress responses and support parasympathetic activity.
Probiotics may influence vagal pathways through the gut-brain axis. Certain strains of beneficial bacteria have been shown to affect signalling between the gut and the brain via vagal routes.
L-theanine, an amino acid found in tea, has been studied for its calming effects and its potential to support parasympathetic nervous system activity.
Ashwagandha is an adaptogenic herb that has been studied for stress reduction and cortisol regulation. While it does not directly target the vagus nerve, it certainly seems to influence overall nervous system balance. Some people have also told me that it helps them sleep better as well.
The vagus nerve illustrates something important about emotions: they are not just thoughts in the brain. They are physical processes involving signals travelling throughout the body. When the nervous system is supported through breathing, movement, sleep, nutrition and social connection, emotional regulation often becomes easier as a natural consequence.
Understanding the vagus nerve helps explain why simple habits such as slow breathing, walking outdoors or laughing with friends can have such powerful effects on stress and mood. They are not just psychological experiences. They are biological signals travelling along one of the body’s most important neural highways.
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.
Carabotti, M., Scirocco, A., Maselli, M., & Severi, C. (2015). The gut–brain axis: interactions between enteric microbiota, central and enteric nervous systems. Annals of Gastroenterology.
Thayer, J. F., & Lane, R. D. (2000). A model of neurovisceral integration in emotion regulation and dysregulation. Journal of Affective Disorders.
Bonaz, B., Sinniger, V., & Pellissier, S. (2017). The vagus nerve in the neuro-immune axis. Frontiers in Neuroscience.
Tracey, K. J. (2002). The inflammatory reflex. Nature.
