These days, it seems like everyone is talking about the vagus nerve. From cold plunges to deep breathing to humming, there's a growing menu of ways people are trying to "stimulate their vagus." But what's actually going on here? Why is this one nerve getting so much attention — and is it really the magic switch for relaxation and healing?
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Let’s take a closer look at what the vagus nerve is, what it actually does, and why a more nuanced, whole-body approach is often more effective than simply trying to "activate" it.
The long "wandering" vagus nerve
The vagus is the tenth cranial nerve, and it lives up to its name — vagus means “wandering” in Latin. It begins in the brainstem, then travels down through the neck, chest, and abdomen, passing by the heart, lungs, diaphragm, and digestive organs — like a long, branching communication cable.

Rather than controlling these areas like a switchboard, the vagus helps coordinate and relay signals between the body and brain. It’s a major pathway for regulating vital functions like heart rate, digestion, voice, and speech — and in shaping how calm, alert, or connected you feel. Through its connection with the hypothalamus, the vagus also helps link the nervous, hormonal, and immune systems — acting as a bridge that supports whole-body balance and recovery.
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What many people don’t realize is that about 80% of the vagus nerve’s fibers carry information from the body up to the brain — not the other way around. That means your internal state is constantly being reported to your brain: Are you breathing freely? Is there tension in your gut? Is your jaw relaxed? This stream of internal feedback helps shape your brain’s sense of safety or stress — and influences how you feel emotionally and physically.
The vagus has captured the spotlight in recent years — not just because of its anatomy, but because of what it represents: a tangible link between body and mind. Research has explored how signals carried along this pathway are involved in emotion, inflammation, trauma recovery, and gut-brain communication. And thanks in large part to Polyvagal Theory, the vagus is now central to conversations about stress, safety, and nervous system regulation.

The polyvagal perspective: safety, shutdown, and connection
Polyvagal Theory, developed by Dr. Stephen Porges, explores how the autonomic nervous system — especially its parasympathetic pathways that run along the vagus — helps us shift between states of connection, mobilization, and shutdown. It identifies two distinct vagal branches: one associated with calm, social engagement; the other linked to freeze or collapse.

This perspective reframes regulation not as something we force, but as something that emerges when our system feels safe. It helps explain why we can’t simply “relax” on demand — and why safety, presence, and connection are often the doorway to change.

While the autonomic nervous system is often described in neat categories — sympathetic for stress, parasympathetic for rest — this is more of a helpful model than a literal map. In reality, these systems overlap and interact in complex, dynamic ways. Rather than being simply “on or off,” our nervous system moves through different states — patterns that reflect how safe or supported we feel.
  • When you feel safe, your system moves into a social engagement state: your voice softens, your breath deepens, your face relaxes.
  • When something feels off, your body may respond with a fight-or-flight reaction: increased heart rate, tension, alertness.
  • If that stress is too much to manage, the system may collapse into a freeze or shutdown state — numbness, dissociation, or emotional flatness.
Understanding these states helps us better support ourselves through chronic stress, anxiety, or trauma patterns. Rather than trying to force the body into relaxation, we focus on helping it feel safe enough to shift on its own.
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While Polyvagal Theory is still evolving, its core idea — that felt safety is foundational to nervous system regulation — is widely embraced in somatic and trauma-informed fields.
Supporting your vagus through touch and awareness​
So how do we actually work with the vagus nerve in a session?
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As manual and somatic therapists, we don’t stimulate the vagus like flipping a switch. Instead, we listen. Because the vagus is mostly sending messages up to the brain, how the body feels matters more than what we tell it to do. That’s where fascia — the body’s connective tissue — plays a role.
Fascia, interoception, and emotional balance
The vagus nerve travels through — and helps monitor — many internal tissues, including the fascia around your organs, neck, and chest. If these tissues are irritated, inflamed, or under strain, they may send signals of unease, tension, or even discomfort that don’t always show up as sharp pain.

Fascia itself is richly innervated and plays a big role in how we sense our inner world — a process called interoception. While not all of these signals travel through the vagus nerve, the vagus is one important pathway. It helps relay subtle internal cues to the brain, where they shape your experience of safety or stress.
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Interestingly, it’s often the small, consistent signals — like tension or pressure — that the vagus seems most attuned to. That’s one reason why gentle, precise touch can be so powerful. Instead of overwhelming the system, these subtle inputs help calm irritated tissues and restore mobility, allowing the body to downshift and feel more supported from within.
Since the vagus travels through many layers of fascia and vital structures, gentle touch in key areas may help reduce irritation or compression that could disrupt its signaling — and affect how calm or balanced we feel.  These areas include:
  • Neck and cranial base: Gentle work here can ease tension around the vagus nerve as it exits the skull and travels with important vessels through fascia.
  • Throat and voice box: The vagus helps with voice, swallowing, and expression — tension or restriction in this area can subtly affect communication and internal regulation.
  • Chest and diaphragm: As it travels alongside the esophagus and through the diaphragm, manual work here may support breathing rhythm and calm internal pressure.
  • Abdomen: In the belly, vagus-related work can help ease gut tension and support healthy digestion and gut-brain signaling.
  • Ear: A small branch reaches the outer ear — one reason why techniques like ear holds or gentle cranial work can have a surprisingly calming effect. 
​The goal isn’t to “activate” the nerve — it’s to help the nervous system feel more resourced and able to regulate itself from within. During treatment, you might notice belly gurgles, salivation, or slower breathing — subtle signs that your body is shifting toward a more regulated, parasympathetic state.
The vagus nerve and inflammation
One of the vagus nerve’s lesser-known roles is its involvement in what researchers call the “inflammatory reflex” — a feedback loop between the brain and immune system that helps modulate inflammation. The vagus doesn’t control this process by itself, but acts more like a messenger cable, carrying signals that can help dial the immune response up or down.

In clinical settings, electrical stimulation of the vagus has shown promising results in reducing inflammation in conditions like rheumatoid arthritis and Crohn’s disease. And while we’re not using devices in manual therapy, calming input — through breath, presence, or gentle touch — may support the same regulatory pathways. Not because we’re directly controlling the vagus, but because we’re helping the body shift into a more balanced, less reactive state where healing becomes possible.
Why it’s not just about one nerve
Often, what’s getting in the way isn’t a “low-functioning vagus,” but unresolved stress held in the system.

This might feel like:
  • Persistent muscle tension
  • Restlessness or irritability
  • Trouble relaxing or falling asleep
  • Racing thoughts or emotional overwhelm
  • A constant feeling of being “on edge”
These are signs your body may be stuck in a more mobilized state — not quite fight-or-flight, but not fully settled either. Sessions can help the body gently complete these responses, discharging what’s been held, and inviting a state of deeper rest and regulation.
​The vagus nerve doesn’t work alone — it weaves together with other major nerves in the head and neck, involved with everything from facial expressions to swallowing, breathing, and blood pressure.
What is vagal tone?
You might hear people talk about “vagal tone” — but what does that actually mean? Vagal tone refers to how adaptable your nervous system is, especially the part that helps you rest, recover, and connect. It’s not just about the vagus nerve itself, but how well your body uses this pathway to regulate stress and return to balance.

A well-toned vagus pathway can:
  • Slow your heart rate after stress
  • Help you move smoothly between tension and ease
  • Support digestion, sleep, and immune function
  • Contribute to emotional steadiness and social connection
One of the vagus nerve’s clearest physiological roles is helping to regulate heart rate. Without its calming input, the heart’s intrinsic rhythm would be much faster — close to 200 beats per minute. The vagus acts like a brake, slowing things down and helping the system recover after stress. 
This same vagal brake is activated during the so-called “diving reflex” — a survival response where cold water on the face or immersion slows the heart rate to conserve energy and protect vital organs. Many of today’s cold-water “hacks” aim to tap into this reflex to influence vagal tone. While it may not feel calming in the moment, it can shift the nervous system into a different state — often followed by a sense of clarity or reset.
You can also support this calming effect through breath. During exhalation, vagal influence on the heart increases, helping slow the heart rate and guide the body toward relaxation. That’s why slow, extended exhales — like in gentle breathwork or even a long sigh — can help soothe the nervous system and support healthy vagal tone.
At the same time, it’s worth knowing that too much vagal input can sometimes tip the balance — contributing to symptoms like low energy, dizziness, or digestive sluggishness. The key isn’t just stimulation — it’s supporting a system that knows how to regulate itself.
Final thoughts
The vagus nerve is fascinating — not because it’s a magical fix, but because it highlights how deeply our physiology is shaped by connection, safety, and presence. 

When we work with the vagus nerve in mind — whether through touch, breath, movement, or awareness — the goal isn’t to stimulate a single nerve. In truth, we don’t always know exactly how these practices work, or whether they directly influence the nerve itself — there’s simply so much nuance to consider. What we do know is that these approaches often support the whole system, helping the body feel safe enough to settle, heal, and reconnect. And that process often begins with space, presence, and someone to listen.
⚠️ Disclaimer:
This page is here to support—not replace—medical advice. If you're experiencing intense, unusual, or worsening symptoms, it's a good idea to check in with your GP or health care provider.

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Compiled by Joe Liguori