How and Why to Support Your Vagus Nerve

Why caring for this one nerve can improve your digestion, mood, metabolism, and more.

Let’s talk about one of the most underrated parts of our nervous system, the vagus nerve.

The vagus nerve is the longest nerve in our body and a key player in the parasympathetic nervous system (the one responsible for “rest and digest”). You can think of it as your body’s internal superhighway, starting at the base of your brain and traveling from your brainstem, through the neck and chest, all the way down to the organs of your digestive system, and back. Along the way, it connects your brain to several key organs, including your heart, lungs, and gut, sending signals both ways.

It’s deeply involved in regulating:
👉 Hunger and satiety
👉 Bowel movements and elimination
👉 Blood flow to the gut
👉 Enzyme and stomach acid release
👉 Gallbladder function
👉 Insulin secretion and blood sugar regulation
👉 Inflammation and immune responses

In short, the vagus nerve helps your body know when it’s safe to relax, digest, heal, and restore.

One fascinating way the vagus nerve works is through the gut-brain connection. When we see, smell, or even think about food, it sends signals to the hypothalamus, the part of the brain responsible for regulating hunger and hormones. From there, signals are relayed to the medulla oblongata in the brainstem, which in turn activates the vagus nerve. This communication prompts various responses, including an increase in saliva production, as well as the release of gastric juices and pancreatic enzymes, all in preparation for food. This process is a perfect example of how the vagus nerve coordinates the body’s digestive functions even before we take the first bite.

But here’s the thing: when we spend too much time in a state of stress, we shift into “fight or flight” mode. Over time, this can reduce what's known as vagal tone, meaning the vagus nerve becomes less responsive and less effective at doing its job.

Low vagal tone has been linked to a variety of health concerns, including poor digestion, sluggish metabolism, chronic inflammation, hormone imbalances, and even autoimmune conditions. The good news? We can tone and strengthen the vagus nerve, just like a muscle.

Here are some simple, accessible ways to support your vagus nerve on a daily basis:

✅ Deep belly breathing
Slow, diaphragmatic breaths signal to your nervous system that you’re safe. Try this before meals to promote optimal digestion and nutrient absorption. Inhale for 4, exhale for 6, repeat, and feel your belly rise and fall.

✅ Humming, chanting, or singing
These create vibrations in the throat that stimulate the vagus nerve. It doesn’t have to be pretty, just consistent. Try humming in the shower or singing along to a favorite song while driving.

✅ Gargling
Gargling vigorously with warm salted water can activate the vagus nerve by engaging the muscles in the back of your throat. Bonus: it’s a quick ritual you can easily stack onto your brushing routine (morning and evening).

✅ Mouth taping
Gentle mouth taping at night encourages nasal breathing, which supports parasympathetic activity during sleep. If you're new to this, start slow and consult a practitioner if needed.

✅ Cold exposure
A splash of cold water on your face, or a quick face dunk into a bowl of ice water, activates the vagus nerve and can create a calming effect on the body. It’s bracing, but effective.

You don’t have to do all of these every day. The goal is consistency, not perfection. Choose 1–2 that feel doable and build from there. Small shifts, practiced regularly, can go a long way in helping your nervous system—and your entire body—feel safe, supported, and resilient.

Have you tried any of these already? Or is there one you’re curious to start with? I’d love to hear what resonates with you.

Exciting news!
I’ve added a new feature to my Substack: you can now book a 1:1 discovery call with me! If you’ve been wanting more personalized support with balancing your hormones, gut health, or energy, this is a perfect opportunity to chat and see how I can help you. Whether you're just starting your wellness journey or looking for more tailored advice, these calls are a great way to take the next step.

You can book your discovery call here. I’m excited to connect and help you create a plan that fits your unique needs!

In case you missed my previous Wholesome Wednesday article:

Thank you! ✨

A heartfelt thank you to everyone who supports my work here on Substack.

✨ P.S.

If you know someone facing health challenges related to blood sugar balance, hormonal or metabolic issues, or someone looking to take an active role in their health journey—or even someone who simply enjoys eating whole foods for better health—would you forward my Substack to them? I’d love it if you could share my page with a friend or restack it to your notes. Your support means so much to me—thank you! ✨

Stay wholesome,

Karina