If you’ve ever felt tired, bloated, anxious, experienced a racing heart, or felt overwhelmed for no obvious reason… your vagus nerve might be involved.
You’ve probably heard some buzz about vagus nerve imbalance—it’s showing up in conversations everywhere from mental health to nervous system regulation.
Lately, I even saw a post about treating your dog’s vagus nerve.
Okay, my dogs have been barking a lot more lately.
Great—now I have to calm their vagus nerves and mine.
I think my own vagus nerve just got more stressed out!
Okay, my dogs have been barking a lot more lately.
Great—now I have to calm their vagus nerves and mine.
I think my own vagus nerve just got more stressed out!
What Is the Vagus Nerve?
The vagus nerve is a key part of your parasympathetic nervous system, which is one of three branches of your autonomic (or automatic) nervous system.
This is your rest-and-digest system—it helps regulate digestion, heart rate, breathing, and even your mood when you’re not under stress. It’s basically your body’s default mode when life is calm and balanced.
What Causes Vagus Nerve Imbalance?
- Chronic stress
- Poor sleep
- Nutrient-poor diet
- Lack of movement
- Underlying medical conditions
When this nerve gets out of balance, you might notice symptoms like:
- Digestive issues
- Brain fog
- Mood swings
- Anxiety
- Fatigue
- Irregular heartbeat
Sounds familiar? Let’s talk about what you can do to help.
2 Simple Ways to Calm and Tone Your Vagus Nerve
1. Mindful Breathing
Find a comfortable position and take a few slow, deep breaths.
Then try this rhythm:
Inhale for 6 seconds – hold for 2 – exhale for 8 – hold for 2.
Repeat for a few minutes.
Then try this rhythm:
Inhale for 6 seconds – hold for 2 – exhale for 8 – hold for 2.
Repeat for a few minutes.
Why it works:
The vagus nerve helps control your diaphragm—your main breathing muscle.
Slow, full breaths send a message to your brain: “We’re safe.”
When your brain gets that message, it allows your nervous system to shift into rest-and-repair mode.
The vagus nerve helps control your diaphragm—your main breathing muscle.
Slow, full breaths send a message to your brain: “We’re safe.”
When your brain gets that message, it allows your nervous system to shift into rest-and-repair mode.
2. Strike a Vagus-Calming Pose
Feeling anxious or triggered? Try this quick reset.
- Sit tall in a chair.
- Place your hands gently behind your head (elbows out, no pressure).
- Keep your head facing forward and move only your eyes as far to the right as you can.
- Hold that position and breathe normally until you feel a yawn, sigh, or swallow.
- Then repeat with your eyes to the left.
Why it works:
The vagus nerve runs just behind your ears and jaw. This simple position stretches and stimulates the nerve through your neck and eyes, helping to release tension and signal calm to your brain.
The vagus nerve runs just behind your ears and jaw. This simple position stretches and stimulates the nerve through your neck and eyes, helping to release tension and signal calm to your brain.
✨ These techniques are quick, free, and you can do them anywhere.
When practiced regularly, they can help regulate your nervous system and support digestion, focus, emotional balance, and better sleep.
When practiced regularly, they can help regulate your nervous system and support digestion, focus, emotional balance, and better sleep.
And hey, if your dog is barking a little less… maybe their vagus nerve is relaxing too.
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