What is the Vagus nerve and why all the Fuss?

The vagus nerve is getting a lot of attention right now because it sits at the crossroads of stress, inflammation, pain, mood, digestion, and heart health. People are trying to “hack” it.

Some of that is good science. Some is hype.

What the vagus nerve is

• It is the longest parasympathetic nerve in your body.

• It runs from your brainstem through your neck to your heart, lungs, gut, and other organs.

• It carries signals both ways, brain to body and body to brain.

• It helps slow heart rate, support digestion, regulate breathing, and dampen inflammation. If you think “rest and digest”, a lot of that runs through the vagus.
  

Why health people talk about “vagal tone”

“Vagal tone” is a rough term for how responsive your vagus nerve is.

• Higher vagal activity links to better heart rate variability (HRV), stress resilience, and recovery.

• Lower vagal activity links to higher inflammation, poorer mood, and higher cardiovascular risk.
  

Clinically, you see this in people who are “stuck in high gear”. Fast heart rate, shallow breathing, gut upset, light sleep, higher pain sensitivity.

Why it feels “fashionable” now?

1. Wearables and HRV Devices track heart rate variability. HRV is influenced by vagal activity. So there is a wave of content about “improving HRV” through the vagus nerve.

2. Trauma and mental health conversations

Polyvagal theory put the vagus into mainstream trauma and anxiety discussions. People hear that the vagus nerve links body state, safety, and social connection, so it shows up in therapy, coaching, and social media.

3. Simple self help “hacks”

Things like long exhale breathing, cold water on the face, humming, singing, and gargling are said to “stimulate the vagus”. These tools feel accessible, so they spread quickly online.

4. Chronic stress and burnout

Many people feel wired and tired. Anything that promises a calmer nervous system gets traction. The vagus nerve is the current poster child for that.

What is solid and useful

There is decent evidence for a few key points.

• Slow breathing with a long exhale lowers sympathetic arousal and supports vagal activity.

• Good sleep, physical activity, and social connection support healthy autonomic balance.

So breath work, movement, connection, and sleep are not fads. They are good for your vagal system and your overall health.

Where the hype creeps in

You see over claims like:

• “Do this one trick to reset your vagus nerve.”

• “Vagus dysfunction explains all chronic illness.”

• “Splash cold water on your face and heal trauma.”
  

These are oversimplified.

The vagus is one important part of a large network. Pain, mood, and health are never about one nerve.

Practical ways to support your vagal system.

Things that support your vagus also support recovery and pain control.

• Breathing

Slow nasal breathing. Slightly longer exhale than inhale. For example 4 seconds in, 6 seconds out, for a few minutes.

• Movement

Regular physical activity. Walking, strength work, or your preferred training. Movement improves autonomic balance and HRV over time.

• Sleep

Solid sleep routines. Fixed wake time, wind down, less late screen time. Poor sleep keeps your system in threat mode.

• Social connection

Time with people you feel safe with. Calm conversation, eye contact, shared laughter. Your nervous system reads this as “safe”.

• Gut health

Regular meals, enough fiber, less ultra processed food. The gut and vagus talk to each other all day.

Where chiropractic fits

From your world:

• Adjustments and manual care influence sensory input from joints and muscles into the nervous system. Patients often report feeling calmer, breathing easier, or sleeping better.

• Combined with breathing drills, walking, and better sleep habits, you are helping the nervous system shift out of constant “fight or flight” and back toward balance.

If you feel stuck in a stress loop, with pain, poor sleep, and gut upset, talk

about it at your next visit. We will look at your posture, breathing pattern,

movement, and daily routine. Then we will outline simple steps that support

your vagus nerve and your recovery.

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Dr Mark has a special interest in helping recreational athletes of all ages perform better and prevent injury. Correct breathing and postural alignment are critical for top performance and injury prevention and is an integral part of “The Over 40 Athlete System” that Mark has developed.

Dr Julie has a special interest in helping mothers and “mothers to be”. Her Post Graduate qualifications in Paediatric Chiropractic and as an ex-midwife give her a unique ability to help pregnant women, new mums and their young children.

Yours in Health,

Dr's Mark & Julie