What is the Vagus Nerve?
The vagus nerve is the longest cranial nerve, running from the brainstem to the abdomen. It plays a central role in the parasympathetic nervous system, which governs the body’s “rest and digest” functions. This nerve connects to multiple systems, including the digestive, respiratory, and cardiovascular systems.
The vagus nerve forms part of the gut-brain axis in the brain. It transmits signals related to hunger, fullness, and nutrient sensing and plays a key role in digestion, gut motility, and hormone release.
Research suggests the vagus nerve may also influence emotional and mental well-being. Vagus nerve stimulation (VNS) or VNS therapy has shown promise in reducing symptoms of depression, anxiety, PTSD, and addiction.1 While more research is needed to fully understand its complex roles, these approaches show promising results. In addition, many people are now exploring how to reset the vagus nerve naturally through non-invasive methods like breathwork, mindfulness, and brain retraining.
10 Natural Ways to Reset Your Vagus Nerve
- Deep diaphragmatic breathing
- Yoga and meditation
- Cold exposure (cold showers, ice packs, cold plunge)2
- Facial and neck massage
- Acupuncture
- Progressive muscle relaxation
- Digestive support
- Exercise (aerobic or strength training)3
- Humming or singing
- VNS therapy (with medical supervision)
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Signs and Symptoms of an Irritated Vagus Nerve
An irritated vagus nerve may cause:
- Nausea, vomiting, bloating, constipation, or diarrhea
- Heartburn or acid reflux
- Abdominal pain or discomfort
- Difficulty swallowing
- Feeling full quickly
- Slow digestion and loss of appetite
- Dizziness or lightheadedness
- Shortness of breath
- Blood pressure fluctuations
- Hoarseness or vocal changes
- Chronic hiccups, speech difficulties, or abdominal pain (in cases of vagal neuropathy)
These symptoms may overlap with other conditions. Always consult a medical professional for diagnosis.
What Does It Mean to Reset the Vagus Nerve?
“Resetting” the vagus nerve refers to practices or therapies intended to stimulate it to improve its function and encourage better regulation of the body’s parasympathetic nervous system.
Medical and Natural Options To Stimulate The Vagus Nerve:
- Vagus Nerve Stimulation (VNS): A medical procedure that involves the implantation of a small device under the skin of the chest, which sends electrical impulses to the vagus nerve. It’s FDA-approved for epilepsy and treatment-resistant depression and is under investigation for other conditions such as migraines, Alzheimer’s disease, and rheumatoid arthritis.
- Natural, Non-Invasive Methods:
- Deep breathing exercises
- Yoga
- Meditation
- Humming or singing
- Cold exposure (e.g., cold showers, cold plunge)
- Acupuncture
These techniques can help to stimulate the nerve and improve its function by increasing heart rate variability (HRV), a sign of strong vagal tone.
What Causes an Overactive Vagus Nerve?
Contrary to common concern about underactive vagal tone, an overactive vagus nerve can also cause issues, including fainting or low heart rate.
Read: Vagus Nerve Exercises: How to Heal the Vagus Nerve
Several factors can contribute to excessive vagus nerve activity or hypersensitivity, including:
- Chronic stress
Long-term stress can dysregulate vagal tone, causing the vagus nerve to overreact to otherwise minor triggers. This can result in swings between sympathetic and parasympathetic states. - Inflammation
Systemic inflammation can disrupt the balance of the autonomic nervous system. The vagus nerve plays a key role in regulating immune responses, and excessive inflammatory signals may alter vagal tone or overstimulate vagal pathways. - Digestive disorders (IBS, IBD)
Conditions like irritable bowel syndrome (IBS) or inflammatory bowel disease (IBD) involve gut-brain communication pathways, with the vagus nerve as a central player.4 Abnormal signals or inflammation in the gut can lead to irregular vagus nerve responses. - Infections
Viral or bacterial infections that affect the nervous system can interfere with vagus nerve function, either dampening or heightening vagal tone depending on the nature and location of the infection. - Neurological conditions
Disorders such as epilepsy, Parkinson’s disease, or multiple sclerosis may affect how the brain communicates with the vagus nerve, sometimes resulting in exaggerated vagal responses. - Certain medications
Drugs that lower heart rate or blood pressure, such as beta blockers, may enhance vagus nerve activity, especially in individuals with already high vagal tone, increasing the risk of vasovagal syncope (dizziness or fainting).5
While an overactive vagus nerve is less common than low vagal tone, understanding both ends of the spectrum is key to restoring nervous system balance and improving overall health.
Benefits of Resetting the Vagus Nerve
- Better heart rate variability (HRV)
Indicates a greater balance between the sympathetic and parasympathetic systems. - Increased feelings of calm and relaxation
By stimulating the vagus nerve, you can activate the body’s “rest and digest” response, which can lead to feelings of calm and relaxation. - Improved digestion
Stimulating the vagus nerve helps regulate gut function, improve gut health, and reduce symptoms of conditions such as IBS and IBD. - Reduced inflammation
The vagus nerve plays an important role in regulating the body’s immune response. Stimulating it can help reduce inflammation throughout the body. - Mood regulation
Vagus nerve stimulation has been found to be effective in reducing anxiety, depression, and PTSD symptoms.6 - Migraine, epilepsy, and tinnitus relief
Vagus nerve stimulation has been found to help reduce the symptoms of these conditions.
Read: How To Stimulate The Vagus Nerve For Anxiety Relief
Vagus Nerve Reset FAQ
What does the vagus nerve do?
It regulates heart rate, digestion, respiratory rate, immune response, and mood.
How does it affect the body?
Through the parasympathetic system, it slows the heart rate, enhances digestion, reduces inflammation, and regulates emotional states.
Symptoms of vagus nerve dysfunction/a weak vagus nerve?
Digestive issues, heart irregularities, difficulty swallowing, and voice changes.
How do you stimulate it naturally?
Deep breathing, yoga, cold exposure, singing, massage, and acupuncture can stimulate the vagus nerve naturally.
Is it safe to stimulate the vagus nerve?
Generally, yes, but those with certain health conditions (e.g., heart problems, epilepsy) should consult a doctor.
How does the vagus nerve relate to digestion?
The vagus nerve is the longest of the cranial nerves and plays a major role in the digestive system. It regulates the movement of food through the digestive tract and the release of digestive enzymes and stomach acid. Additionally, the vagus nerve controls the muscles of the stomach and intestines, helping to mix and move food through the digestive tract. It also plays a role in the sensation of fullness and hunger and can affect appetite and digestion.
Can trauma affect the vagus nerve?
Releasing trauma from the vagus nerve involves supporting both the mind and body. Because trauma can dysregulate vagal tone, a combination of approaches is often most effective:
- Brain Retraining: Brain retraining helps rewire patterns of threat detection and hypervigilance that form after trauma. By using neuroplasticity tools to gently shift the nervous system toward safety and regulation, individuals can improve vagal tone and build greater resilience over time. Programs like re-origin provide structured support to guide this process.
- Trauma-Focused Therapy: Methods like CBT, EMDR, and Somatic Experiencing help process past experiences and calm the nervous system, improving vagus nerve regulation.
- Mindfulness Practices: Meditation, yoga, and tai chi support vagal tone by promoting relaxation and downregulating the stress response.
- Vagus Nerve Stimulation (VNS): This medical treatment uses a small implanted device to send electrical signals to the vagus nerve and may help reduce symptoms of PTSD, anxiety, and depression.
- Body-Based Therapies: Massage, physical therapy, and somatic bodywork can release tension stored in the body, supporting vagus nerve function.
- Medications: In some cases, medications may help stabilize mood and make it easier to benefit from other therapies that support the vagus nerve.
Everyone’s healing path is different. Working with a trauma-informed professional can help tailor the right plan for restoring balance and vagal tone.
Support Your Vagus Nerve with the re-origin Program
If you’re looking to naturally improve vagal tone, the re-origin program offers a science-backed approach using brain retraining techniques grounded in neuroplasticity.
Through guided tools, daily practices, and expert support, re-origin helps you gently activate the parasympathetic nervous system, regulate your stress response, and strengthen vagus nerve function over time. By practicing consistently, you can support greater calm, resilience, and overall nervous system balance. Learn more about the program here.
