Understanding the Vagus Nerve | Erin Furtado | 1-2025
Riding the Superhighway of Wellness:
Understanding the Vagus Nerve
The vagus nerve is one of the most remarkable and essential systems in the body, yet it often flies under the radar in discussions about health. Known as the "wandering nerve," it touches nearly every major organ in the body and plays a vital role in how we feel—physically, emotionally, and even mentally. Understanding and supporting this nerve can be a game-changer for anyone seeking better health and balance.
What Is the Vagus Nerve?
The vagus nerve is the longest cranial nerve in the body, running from the brainstem down through the neck, chest, and abdomen. Along the way, it connects to critical organs like the heart, lungs, and digestive system. It’s a cornerstone of the parasympathetic nervous system, which governs the "rest and digest" response, helping us recover from stress, regulate inflammation, and maintain overall equilibrium.
How Does It Work?
Think of the vagus nerve as a two-way communication highway between the brain and the body. It helps regulate essential functions such as heart rate, digestion, and respiratory rate, while also influencing our stress response and emotional regulation.
When the vagus nerve is well-toned, it promotes a sense of calm, reduces inflammation, and enhances the body’s resilience to stress. However, when it’s underactive or strained, it can lead to issues like poor digestion, anxiety, fatigue, and even chronic illness.
Why Is It So Important?
The vagus nerve’s health affects nearly every system in the body. A well-functioning vagus nerve can help:
Reduce stress and anxiety: By calming the fight-or-flight response, it fosters relaxation and emotional resilience.
Improve digestion: Vagal activity ensures proper communication between the brain and the gut, which is often called the "second brain."
Lower inflammation: The vagus nerve plays a critical role in regulating the immune response, reducing inflammation at its source.
Enhance sleep: A calm nervous system makes it easier to achieve restorative sleep.
Essentially, the vagus nerve is at the heart of our body’s ability to heal, adapt, and thrive.
Ways to Tone and Support the Vagus Nerve
When it comes to toning the vagus nerve, it’s not about trying to do everything all at once. Even small changes can make a big difference over time. Start by choosing one or two of the following techniques that resonate with you, and gradually build from there. The key is consistency and finding what works best for your lifestyle. When the vagus nerve is balanced, you’re giving your body the tools it needs to restore, regulate, and thrive naturally.
1. Breathing Exercises
Slow, deep breathing is one of the simplest and most effective ways to activate the vagus nerve. Focus on diaphragmatic breathing—breathing deeply into your belly rather than shallowly into your chest. A good technique is to inhale for four counts, hold for four counts, and exhale slowly for six to eight counts.
2. Cold Exposure
Splashing your face with cold water, ending a shower with a burst of cold, or using cold packs on the face or neck can stimulate the vagus nerve. This practice activates the parasympathetic response, helping the body adapt to stress in healthier ways.
3. Mindful Movement
Practices like yoga, tai chi, and stretching not only calm the mind but also gently stimulate vagal activity. These practices incorporate breath, movement, and focus to soothe the nervous system and encourage relaxation.
4. Gentle Massage
Neck or throat massage, particularly around the carotid sinus area, can help stimulate the vagus nerve. This type of gentle, self-care practice encourages relaxation and enhances circulation.
5. Gut Health Support
Since the vagus nerve connects directly to the gut, keeping your digestive system healthy is essential for optimal function. Consuming probiotic-rich foods like yogurt, kefir, or fermented vegetables supports the gut microbiome, which in turn promotes vagal activity.
6. Laughter and Social Connection
Engaging in genuine laughter and spending time with loved ones are surprisingly effective ways to tone the vagus nerve. These activities stimulate the release of feel-good neurotransmitters, reduce stress, and support emotional regulation.
7. Singing, Humming, or Chanting
The vagus nerve is connected to the vocal cords, which makes activities like singing, humming, or chanting natural ways to stimulate it. These practices not only enhance vagal tone but also promote feelings of calm and joy.
8. Chiropractic Care
Chiropractic adjustments, particularly to the upper cervical spine, can reduce tension and ensure that the vagus nerve is functioning optimally. Misalignments in the spine can compress the nerve, disrupting its communication with the brain and body. By restoring proper alignment, chiropractic care helps the vagus nerve work more efficiently, enhancing your overall nervous system health.
9. Sound Healing with Frequency Minded Music™
Specific sound frequencies can stimulate the vagus nerve and promote relaxation. Frequencies like 432 Hz and 528 Hz are particularly effective in calming the nervous system and reducing stress. Listening to Frequency Minded Music™ from Listening to Smile not only creates a soothing environment but also helps regulate the vagus nerve through auditory stimulation, encouraging a shift from a stressed state to a more balanced one.
10. Red Light Therapy
Red light therapy, especially when applied around the neck and chest, can improve circulation and reduce inflammation, which supports vagal activity. Infrared and near-infrared light wavelengths penetrate deeply into tissues, promoting healing at the cellular level. This therapy complements other practices by creating an environment where the vagus nerve can function optimally.
Connecting the Mind and Body
The vagus nerve embodies the deep connection between the mind and body. When we nurture it, we create a ripple effect that supports both physical and emotional health. Whether it’s through deep breathing, nourishing foods, or simply taking time to laugh, small, intentional practices can have a big impact on how we feel.
Taking care of the vagus nerve isn’t about drastic changes; it’s about weaving simple, restorative habits into your daily routine. By supporting this vital pathway, you’re tapping into your body’s innate ability to heal and thrive.
When your vagus nerve is balanced, you’re not just surviving—you’re thriving. It’s a reminder that true wellness starts from within, in the quiet rhythms of our own nervous system.
Take the Next Step Toward Balance
Supporting your vagus nerve is a key part of achieving overall health and harmony in your body. If you’re ready to go deeper, I have resources designed to guide you on this journey:
Gut Health Program: Since gut health is deeply connected to vagus nerve function, this program provides everything you need to nourish your microbiome and strengthen the gut-brain connection.
Nutrition Tune-Up: Get personalized, expert guidance to uncover hidden health challenges and practical solutions tailored to your unique needs.
Digital Wellness Resources: From hormone balance strategies to circadian wellness guides, my collection of on-demand content offers actionable tools for living in alignment with your body.
Denver/Boulder Area: If you’re local to the Denver/Boulder area, visit the natural health clinic I work in! We offer chiropractic care, neuropathy treatment, medical grade red light therapy, and deep tissue massage—all designed to support your overall health and wellness.
