10 Ways to Reset Your Vagus Nerve, Naturally

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

1. Deep diaphragmatic breathing
2. Yoga and meditation
3. Cold exposure (cold showers, ice packs, cold plunge)²
4. Facial and neck massage
5. Acupuncture
6. Progressive muscle relaxation
7. Digestive support
8. Exercise (aerobic or strength training)³
9. Humming or singing
10. 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

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.