The vagus nerve is vital in emotion regulation, stress management, and creating a sense of safety in the body. Research has shown that anxiety, trauma, or everyday stress can be mitigated through working with the vagus nerve. An effective way to do this is through diaphragmatic breathing.
What Is the Vagus Nerve?
The vagus nerve, also called the “wandering nerve”, is the longest cranial nerve in the body, running from the brainstem down through the heart, lungs, and digestive system. It plays a crucial role in activating the parasympathetic nervous system (PNS)—the branch of the autonomic nervous system responsible for rest, digestion, and recovery.
When the vagus nerve is in a balanced state, we feel calm, connected, and resilient. However, chronic stress, trauma, or nervous system dysregulation can lead to a low vagal tone, meaning our body struggles to shift out of a fight-or-flight, activated position.
How the Vagus Nerve Affects Mental Health
Because the vagus nerve is deeply involved in emotional regulation, its function impacts conditions like:
Anxiety & Panic– An underactive vagus nerve can keep the body stuck in a hyperaroused state.
Depression – Low vagal tone is associated with poor mood regulation and difficulty recovering from stress.
PTSD & Trauma Responses – Trauma can dysregulate the vagus nerve, making it harder to feel safe and grounded.
Gut Issues – Since the vagus nerve controls digestion, issues like IBS or nausea can be linked to nervous system dysregulation.
Diaphragmatic, belly breathing is a simple, yet powerful tool
One of the best ways to stimulate the vagus nerve and promote relaxation is through diaphragmatic breathing (also called belly breathing).
Unlike shallow chest breathing, diaphragmatic breathing activates the lower part of the lungs, sending a signal to the brain that it is safe to relax. This breathing stimulates the vagus nerve, promoting a shift from stress (sympathetic activation) to calm (parasympathetic activation).
How to Practice Diaphragmatic Breathing
1. Find a comfortable position – Sit or lie down in a quiet space.
2. Place one hand on your chest and the other on your belly – This helps you track where your breath is going.
3. Inhale deeply through your nose for 4–6 seconds – Breathe into your belly, allowing it to expand.
4. Exhale slowly through your mouth for 6–8 seconds – Let your belly fall naturally as you release tension.
5. Repeat for 5–10 minutes – Focus on elongating the exhale, as this is what activates the vagus nerve.
Adding a gentle humming or “Vooo” sound on the exhale can enhance vagal activation. To practice this, book a consultation with me.
Research has shown that Diaphragmatic breathing increases vagal tone by:
✅ Slowing the heart rate and reducing blood pressure
✅ Enhancing digestion by activating the vagus nerve’s connection to the gut
✅ Balancing the nervous system, shifting from fight-or-flight to rest-and-digest
✅ Improving emotional regulation, helping with anxiety and trauma recovery
Bringing It Into Daily Life:
Morning Practice: Start your day with 2-5 minutes of diaphragmatic breathing to set a calm foundation.
During Stress: Use it when you feel overwhelmed, anxious, or reactive.
Before Sleep: Engage in slow breathing to improve sleep quality and relaxation.
The vagus nerve is works as a bridge between the mind and body. Nervous system resilience, emotional regulation, and a deeper sense of calm and safety in your body can be cultivated through this practice. Supporting the vagus nerve is one way to connect to your regulated nervous system, especially when we cannot change the circumstances around us.
Please note to that this article is not therapy, rather promotion of tools to support a healing journey. You can schedule a consultation with me to learn more, and check-in with your health care provider to ensure safety with vagus nerve exploration.