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  • Jess Hadford-Crook, MA, LPC

Understanding the Vagus Nerve + Tips to Strengthen It.

Updated: Sep 11, 2023


In recent years, scientists and therapists have been uncovering the remarkable connection between the vagus nerve and mental health. This cranial nerve, known as the "wandering nerve," plays a crucial role in regulating our emotional well-being. Understanding the influence of the vagus nerve can empower individuals to take charge of their mental health. Here we will explore the significance of the vagus nerve, its impact on mental health, and provide practical tips to tone and strengthen it.

The vagus nerve is the longest cranial nerve in the body, reaching from the brainstem to various organs, including the heart, lungs, and digestive system. It acts as a two-way communication highway, transmitting signals between the brain and the body. Importantly, the vagus nerve influences the body's relaxation response, or the "rest and digest" state, which counteracts the stress response.

Research suggests that a well-toned vagus nerve is associated with improved mental health and emotional resilience. A healthy vagus nerve helps regulate heart rate, reduces inflammation, and promotes a sense of calm and emotional stability. Conversely, a poorly functioning vagus nerve can contribute to anxiety, depression, and other mental health disorders. Understanding this connection offers new avenues for promoting mental well-being and managing stress.

Fortunately, there are several techniques to tone and strengthen your vagus nerve, enhancing your overall mental health. Here are 6 simple tips:

1. Deep Breathing: Engaging in slow, deep breaths can activate the vagus nerve and promote relaxation. Try inhaling deeply through your nose for a count of four, holding for four seconds, and exhaling slowly through your mouth for a count of four. 2. Meditation and Mindfulness: Regular mindfulness practices, such as meditation or yoga, have been shown to stimulate the vagus nerve, reducing stress and improving emotional well-being. 3. Cold Exposure: Brief exposure to cold water, like a cold shower or splashing cold water on your face, can activate the vagus nerve and enhance its functioning. 4. Singing or Chanting: Vocal exercises, such as singing or chanting, can stimulate the vagus nerve and promote relaxation. It's a delightful way to boost your mood and strengthen your vagal tone. 5. Social Connections: Meaningful social interactions and healthy relationships have been linked to improved vagal tone. Spending time with loved ones, engaging in supportive communities, and practicing empathy can enhance your vagus nerve functioning. 6. Regular Exercise: Engaging in regular physical activity, such as walking, swimming, or dancing, can increase vagal tone and positively impact mental health.


In conclusion, the vagus nerve serves as an important bridge between our mind and body, significantly influencing our mental well-being. By understanding the connection between the vagus nerve and mental health, we can take proactive steps to strengthen this vital cranial nerve. Incorporating the tips listed above can enhance vagal tone and promote emotional resilience. Empowering ourselves with this knowledge opens up a world of possibilities for improving our mental health and leading more fulfilling lives.


*Article made in collaboration with chatgpt.

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