Today, we’re diving into one of the most fascinating – and perhaps overlooked – parts of the human body: the vagus nerve. More than just a biological curiosity, this nerve could hold the key to understanding and addressing chronic illness, fatigue, inflammation, and even mood disorders.Let’s take a closer look at its remarkable role and explore practical ways to stimulate it for better health.
What Is the Vagus Nerve?
The vagus nerve is, in fact, a pair of nerves – one on each side of your body – and it’s the tenth of twelve cranial nerve pairs that originate directly from the brain. Unlike the others, the vagus nerve extends well beyond the head and neck, connecting the brain to multiple vital organs throughout the body. The term vagus means “wandering” in Latin – a description for a nerve that travels far and wide.
The vagus nerve forms a critical communication channel between the brain and organs such as the:
- Heart
- Lungs
- Liver
- Kidneys
- Digestive tract (including stomach, colon, gallbladder)
- Spleen
- Esophagus and throat
- Tongue
- Ureters
- Female reproductive organs
This connection enables two-way communication between the brain and body. Crucially, it helps regulate the parasympathetic nervous system, which manages functions like digestion, rest, recovery, and healing. While other nerves contribute, the vagus nerve is the most significant due to its extensive reach and influence.
The Vagus Nerve, Mitochondria, and Chronic Illness
Most of us know mitochondria as the “powerhouses” of the cell – responsible for producing energy in the form of ATP. However, they also have a lesser-known but equally vital role: cellular defence. When exposed to threats such as toxins, infections, trauma (physical or emotional), or heavy metals, mitochondria shift into protective mode via a process called the Cell Danger Response (CDR).
The CDR is a built-in healing mechanism. It’s the body’s way of saying, “We’re under attack – redirect all energy to defence.” But problems arise when the body remains stuck in this mode. If the threat has passed but the CDR continues, energy production stalls, fatigue sets in, and healing is blocked. This, researchers believe, is a major driver behind many chronic illnesses.
Breaking the Cycle: Stimulating the Vagus Nerve
Here’s where the vagus nerve comes in. When stimulated correctly – particularly its ventral branch – it sends a calming signal to the brain and body that it’s safe to heal. This helps deactivate the CDR and allows mitochondria to resume energy production.
The nervous system has three main states:
- Fight or flight – the sympathetic response
- Rest, digest, and heal – the parasympathetic response via the ventral vagus nerve
- Freeze or shut down – the parasympathetic response via the dorsal vagus nerve
In cases of chronic illness, people often get stuck in freeze mode – a collapsed, energy-conserving state akin to hibernation. The goal is to shift back into the healing zone by activating the ventral vagus nerve.
When this branch is active, people typically feel:
- Uplifted and socially connected
- Relaxed yet energised
- More emotionally balanced
And because the vagus nerve links the nervous system to individual cells, this shift also occurs at a cellular level – supporting recovery and resilience.
Is Your Vagus Nerve Functioning Well?
Given its broad impact, it’s important to understand whether your vagus nerve is working optimally. There are two simple ways to assess this:
- Bowel Transit Time – How long does it take for food to travel through your digestive system? A slower or faster-than-normal pace could suggest vagus nerve dysfunction.
- Heart Rate Variability (HRV) – This measures the subtle differences in time between heartbeats. High HRV indicates good vagal tone and balanced nervous system function. Low HRV suggests the body is stuck in stress or shutdown mode.
Low vagal tone and HRV have been linked to anxiety,depression, heart disease, and chronic fatigue. When the vagus nerve is under active, the body remains in a state of vigilance or collapse, impeding healing.
Supporting Mitochondria to Support the Vagus Nerve
Since mitochondria and the vagus nerve work in tandem,supporting one helps the other. Poor vagus nerve function may appear as:
- Fatigue
- Anxiety or depression
- Digestive issues (e.g., heartburn, bloating, IBS)
- Inflammation
- Dizziness or fainting
- Slow metabolism or weight gain
These symptoms often indicate mitochondrial dysfunction as well. Removing sources of cellular stress – such as toxins, heavy metals, and chronic infections – can help reboot the system.
Natural Ways to Stimulate the Vagus Nerve
Fortunately, there are many simple, low-cost ways to support vagus nerve health and improve vagal tone. Here’s a range of practices you can explore:
- Acupuncture & Craniosacral Therapy
Stimulating certain acupuncture points – especially those connected to the auricular branch of the vagus nerve – can increase HRV, reduce inflammation, and boost dopamine production. Craniosacral Therapy is also known to serve similar input to the vagus nerve.
- Chewing
Chewing your food thoroughly activates the vagus nerve and kick-starts digestion.
These help cleanse the liver and stimulate the vagus nerve via bowel expansion, supporting detox and bile flow.
- Cold Exposure
Cold showers, or even splashing cold water on your face can stimulate vagus nerve pathways and promote a parasympathetic response.
- Deep Breathing
Slow, diaphragmatic breathing encourages relaxation and stimulates the vagus nerve. Aim to feel your belly rise on the inhale and fall on the exhale.
- Gargling
A simple yet effective daily exercise. Gargling vigorously activates the vagus nerve via the throat muscles.
- Intermittent Fasting
This approach isn’t for everyone, but it may boost metabolism, enhance mitochondrial function, and improve HRV. Premenopausal and menopausal female are advised to consult professionals if intermittent fasting is suitable.
- Laughter
Laughter boosts endorphins, oxytocin, and vagal tone –especially when shared in a social setting.
- Massage & Reflexology
Touch therapies like foot reflexology and gentle massage increase vagus nerve activity, reduce pain, and help balance the nervous system.
- Meditation, Tapping & Chanting
Mindfulness and loving-kindness meditation both improve HRV and vagal tone. Tapping, chanting or humming enhances these effects.
- Physical Movement
Light exercise, particularly yoga or tai chi or chi-gong,stimulates the vagus nerve and supports digestive and cardiovascular health.
- Singing or Humming
Because the vagus nerve connects to the vocal cords, vocal exercises like humming, chanting, or singing help stimulate it directly.
- Social Connection
Positive social interaction is a powerful way to support vagal tone. Feeling connected helps the body feel safe, calm, and open to healing.
- Time in Nature
Exposure to natural light, fresh air, and natural environments calms the nervous system and resets your internal rhythm.
- Other supportive habits:
- Journaling gratitude
- Prioritising good sleep
- Eating nourishing, anti-inflammatory foods
- Using essential oils (like lavender or frankincense)
- Water therapies such as floatation or hydrotherapy
Reclaiming Health Through Vagal Support
Chronic illness can feel like a maze, but understanding the body’s healing mechanisms offers new ways forward. Stimulating the vagus nerve is one such avenue – a simple, science-backed way to help the body exit survival mode and return to balance.
Whether it’s through laughter, cold showers, meditation, or mindful chewing, small daily habits can make a real difference. When we support the vagus nerve, we support our entire system – from cellular function to emotional well-being.
So why not try adding one or two of these practices into your routine this week? Your nervous system – and your overall health – might thank you.
Disclaimer: This article is for educational purposes only and is not intended to diagnose or treat any medical condition. Please consult a qualified healthcare provider for personalised support.
