The Vagus Nerve: Your Body’s Natural Path to Peace and Healing

Most people I work with have never heard of the vagus nerve, but once they learn about it, everything starts to make more sense. It’s one of the most important parts of your body when it comes to calming down, healing, digesting food properly, and feeling emotionally balanced. The vagus nerve is kind of like your body’s internal reset button. When it’s working well, everything feels a little easier. You recover faster, you sleep better, and even your digestion improves.

The vagus nerve starts in the brainstem and travels all the way down into your chest and abdomen. It touches your ears, vocal cords, lungs, heart, stomach, liver, and intestines. Because it connects to so many places, it influences how you breathe, how you digest, how your heart beats, and how your body handles stress.

If you’ve ever felt stuck in a stress loop, where you just can’t seem to unwind, there’s a good chance your vagus nerve isn’t getting the support it needs. This is something I see often with people who are trying hard to get healthy but still feel run down or overwhelmed. The good news is that there are easy ways to support this amazing nerve, and most of them don’t require anything fancy. Just some small, thoughtful habits that signal to your body that it is safe and cared for.

One of the most powerful ways to support the vagus nerve is through deep breathing. Slow, controlled breathing helps calm your nervous system and brings your body out of that fight-or-flight mode. Try inhaling through your nose for four seconds, holding for four, and then exhaling slowly for six. Do this a few times, especially during moments of stress or anxiety.

Another great tool is cold water. Splashing cold water on your face or ending your shower with thirty seconds of cool water can trigger a calming response. Even placing a cold cloth on your neck or chest for a minute can help.

I also love using sound to stimulate the vagus nerve. Singing and humming can activate it through the vocal cords. You don’t need to sing perfectly, just sing something you enjoy or hum softly as you go about your day. It’s simple, and surprisingly effective.

Gargling is another option that works in a similar way. When you gargle water for about thirty seconds, you engage the muscles in your throat, which also helps wake up the vagus nerve.

Laughter is a beautiful and often overlooked way to support your nervous system. It relaxes your whole body and lowers stress hormones. Watch something funny or spend time with someone who makes you laugh. Laughter is healing on so many levels.

Massage can be incredibly supportive too. The vagus nerve runs through your neck and jaw, so gently massaging these areas can help release tension and stimulate the nerve. Use your fingertips and apply gentle pressure along your jawline, the sides of your neck, or even your temples. A soft ear massage, especially behind the ears and around the ear canal, is another gentle way to activate the nerve.

The digestive system is directly linked to the vagus nerve as well. A calming abdominal massage, using circular motions around your belly in the direction of digestion, can be a wonderful way to support both digestion and nervous system balance. It’s especially helpful if you tend to feel bloated or uncomfortable after meals.

Movement plays a big role too. Gentle activities like walking, stretching, or doing a slow flow yoga session help keep your nervous system balanced. When you move mindfully, especially while breathing deeply, you encourage your body to shift into a more relaxed and supported state.

Spiritual practices like prayer or meditation are also powerful. Even a few quiet minutes of stillness, focusing on gratitude or breathing with intention, can help restore balance and increase your ability to handle life’s stressors.

Eating slowly and mindfully is another small but important piece. Chewing your food thoroughly, sitting down while you eat, and avoiding distractions during meals gives your vagus nerve a chance to engage and support digestion.

All of these things send a message to your body that it is safe. And when your body feels safe, it begins to heal. Your heart rate slows, your digestion improves, inflammation calms down, and your mind begins to clear.

If you’ve been feeling stuck, tired, or disconnected from your body, this might be a good place to begin. Supporting your vagus nerve is not about doing more or trying harder. It’s about creating space for your body to do what it was designed to do.

Healing is a process, and your body is always trying to move in the right direction. When you create an environment that feels safe and supportive, that healing has room to happen.

Be gentle with yourself. You don’t need to do it all at once. Start with one thing that feels manageable. Take a few deep breaths. Hum your favorite song. Splash your face with cold water. Rest your hand on your heart and remind yourself that you are doing something good for your body.

It doesn’t have to be perfect. It just has to be honest.

You are not broken. You are wired to heal.

And this beautiful nerve is one way your body helps you find your way back... ~Kimberly Here are some videos to help you! https://www.youtube.com/watch?v=LnV3Q2xIb1U&t=637s https://www.youtube.com/watch?v=ny3oN8R34OM https://www.youtube.com/watch?v=-S8KT7w4uaA&t=64s