The Vagus Nerve plays a vital role in our overall wellbeing, mental health and physiology. Often referred to as the healing nerve, it helps relax and calm the nervous system and supports the body’s natural ability to restore balance.
Derived from Latin, vagus — meaning wandering — it is an appropriate description, as the Vagus Nerve is the longest cranial nerve. It extends from the head through the neck, heart and lungs down to the abdomen, innervating these areas and enabling clear communication between the body and the brain.
Key Functions of the Vagus Nerve
The Vagus Nerve contributes to many essential functions, including:
- Regulating digestion, heart rate and respiratory rate
- Supporting gut motility, helping coordinate peristalsis and digestive flow
- Modulating the gut–brain axis by connecting the enteric nervous system (which governs the function of the gastrointestinal tract) to the brain
- Communicating satiety signals from the gut to the brain to help regulate appetite
- Reducing inflammation by sending anti‑inflammatory signals that help regulate the body’s immune response
- Supporting movement functions for the muscles in the neck involved in swallowing and speech
- Influencing reflexes such as sneezing, swallowing and coughing
- Sending taste information to the brain (together with two other cranial nerves)
- Decreasing vascular tone, which helps lower blood pressure
The Vagus Nerve and the Autonomic Nervous System
Further to these functions, the Vagus Nerve contributes to the Autonomic Nervous System (ANS), specifically the Parasympathetic Division. The ANS regulates the activities of our internal organs (heart, lungs, blood vessels), glands (sweat, salivary) and visceral functions (stomach, intestines). It does this involuntarily and automatically.
It consists of two main divisions:
- Sympathetic Nervous System (SNS) mobilises the body’s fight/flight response, such as increasing heart rate and activating muscle contraction
- Parasympathetic Nervous System (PNS) restores the body to a calm state, such as decreasing heart rate and supporting muscle relaxation.
In essence, the ANS helps us respond to our external environment while regulating our internal environment.
Finding Balance between Sympathetic & Parasympathetic Nervous System
A balanced rhythm between the Sympathetic Nervous System (SNS) and Parasympathetic Nervous System (PNS) enables us to function effectively and supports our overall wellbeing.
The SNS helps us stay alert, focused and responsive to what is happening around us, while the PNS enables us to reset, wind down and calm our system.
Using a car analogy, the SNS resembles the accelerator and the PNS the brakes. You cannot drive a car without both, and in the same way, we need both systems to navigate life smoothly.
Many factors can influence this balance, such as stress, emotional upset, life pressures or trauma. When our nervous system is well regulated, we can regain calm and equilibrium after a stressful experience. When out of balance, the SNS can become stuck on or stuck off, meaning we rise above or dip below our normal level.
What would this look and feel like? In a stuck‑on mode, we may experience anger, anxiety or restlessness. In a stuck‑off mode, we may feel apathetic, numb, fatigued or disconnected. Many people find themselves swaying between these two states.
The Benefits of Activating the Parasympathetic Nervous System
As a mixed nerve, the Vagus Nerve carries sensory information from the organs and glands it innervates back to the brain and it also sends motor signals from the brain to the organs and glands to provide instructions. Interestingly, approximately 80% of its fibres report up to the brain and only 10% communicate down.
There is also a small percentage of vagal pathway information that relates to the skin on the inside of the ear, as well as the muscles at the back of our throat and vocal cords, giving our voice pitch and tone. This contributes to how we engage socially with others by regulating our vocal expression — for example, sounding calm and articulate. Conversely, when we are stressed, our voice can appear monotonous, short or choppy, which can influence how our conversations unfold.
Activating the PNS is beneficial as it can help decrease feelings of anxiety, stress, overwhelm or similar emotional states. It generates calming energy, strengthens our immune system, lowers blood pressure and uplifts our mood, supporting clearer communication and a calmer voice.
Although the Vagus Nerve does not directly innervate brain‑based glands such as the hypothalamus, pituitary or pineal gland, the information it sends upward can influence how the brain regulates hormones, stress responses and overall balance. In this way, vagal activity indirectly supports the neuroendocrine system by shaping the internal state the brain responds to.
Practices to Support the Parasympathetic Nervous System
There are simple techniques we can use to engage the Vagus Nerve and PNS, supporting the body in returning to a calm and more regulated state. Below are some approaches you can incorporate into everyday life.
Breathing
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Extended Exhalations — lengthen your exhalation compared to your inhalation e.g. inhale for four, and exhale for six
- Find a rhythm that feels comfortable for you — it’s not meant to be a strain
- I use this Vagus Nerve Breathing Technique every day in the clinic, especially when working with the survival systems, as it supports balancing fight/flight emotions and inviting calm
- Deep Abdominal Breathing — breathe into the belly so it expands with each inhale and gently softens on each exhale
- Left‑Nostril Breathing — inhale through the left nostril and exhale through the right; alternate‑nostril breathing balances both the SNS and PNS.
Touch
- Lightly Touching the Lips — PNS fibres run through the lip area, which is why gentle touch here can feel soothing (this area can be involved in unconscious emotional coping patterns, such as eating)
- Stroking down the sides of the Neck towards the Collarbones — as the Vagus Nerve runs between the internal jugular vein and carotid artery, and soft touch in this area can support a sense of ease.
Sound & Vocal
- Humming, Chanting or Singing — these vibrations help tone the Vagus Nerve; gargling can have a similar effect.
Mindfulness
- Meditation or Mindfulness Practices — focusing on a soothing mantra such as “I am calm,” or choosing an affirmation that resonates
- Visualisation — engage all senses by imagining yourself in a peaceful place. For example, picture a quiet forest path, hear the sound of a bubbling brook or birds singing, and feel a light breeze on your skin.
Movement & Connection
- Gentle Exercise, Stretching or Yoga — supports the PNS; note that aerobic exercise (such as running) stimulates the SNS
- Spending Time in Nature or doing something that brings Joy — both can help the body settle and re‑orient toward calm.
As always, listen to your body and notice whether this feels supportive for you. Everyone has different needs, and what feels right can change from day to day. If you’re uncertain, you may find it helpful to look into further information or speak with your healthcare professional.
Kinesiology and Returning to Balance
In my clinic, I regularly use parasympathetic‑supportive practices — especially the Vagus Nerve Breathing Technique — and I see how effectively it helps clients settle on the table. Clients tell me how these same practices become their go‑to tools at home, especially during moments of stress or anxiety.
There is no single technique that suits everyone, and what feels supportive can change from day to day. At times, home practices are not enough to support regulation, as the body may be influenced by deeper patterns or other reasons — especially when the survival systems are activated or the SNS is taking the lead.
Advanced Kinesiology can help explore these patterns and assist your system in returning to balance. If you’d like to explore how Kinesiology can support you, please email me or book online.
With calm & ease,
Lexi
More Wellbeing Articles from the Complete Connection Library
Click on the link to access the article:
- The Value of Grounding
- Mantras – Simple yet powerful
- Daily Affirmations – Choose with intention how you would like to think, feel and be
- Calming Technique: Calm yourself and your system
- Electro-Magnetic Field (EMF) Sensitivity – Insights & Tips
Last reviewed and updated – September 2026
