When we think about mental health, we often focus on the brain. But did you know that one of the most important nerves in your body—the vagus nerve—plays a big role in how you feel emotionally?
The vagus nerve is like a secret highway between your brain and body. It affects your mood, stress response, digestion, and even your ability to connect with others. Understanding how it works can help you take better care of your mental and emotional well-being.
What Is the Vagus Nerve?
The vagus nerve is the longest cranial nerve in your body. It starts in the brainstem and runs down through your neck, chest, and into your abdomen. The word “vagus” means “wandering” in Latin—and that’s exactly what it does. It touches many important organs, including the heart, lungs, and digestive system.
This nerve is a key part of your parasympathetic nervous system, also called the “rest and digest” system. It helps your body calm down after stress, lowers your heart rate, and promotes relaxation.
How the Vagus Nerve Affects Your Mood
The vagus nerve sends messages from your body to your brain—and vice versa. When it’s working well, you feel calm, centered, and emotionally balanced. When it’s not, you may feel anxious, depressed, or easily overwhelmed.
1. Stress and Anxiety
When you’re under stress, your body enters “fight or flight” mode. Your heart races, your muscles tense, and your breathing quickens. The vagus nerve helps bring your body back to a relaxed state.
Low vagal tone (meaning poor vagus nerve function) is linked to higher levels of stress, anxiety, and inflammation. On the other hand, a high vagal tone helps you recover from stress more quickly.
A 2010 study in Biological Psychology found that people with higher vagal tone experience better emotional regulation, greater social connection, and stronger resilience to stress (Kok et al., 2010).
2. Depression
Research also links the vagus nerve to depression. In fact, doctors use vagus nerve stimulation (VNS) as a treatment for people with treatment-resistant depression. VNS involves sending small electrical pulses to the vagus nerve, which can improve mood over time.
Signs Your Vagus Nerve Might Need Support
You may benefit from supporting your vagus nerve if you often experience:
- Chronic stress or burnout
- Anxiety or panic attacks
- Digestive issues like bloating or nausea
- Brain fog or fatigue
- Trouble sleeping
- A feeling of being emotionally shut down or disconnected
These are signs that your nervous system may be out of balance and your vagus nerve may not be activating properly.
Ways to Stimulate the Vagus Nerve Naturally
The good news? You can train your vagus nerve—just like a muscle. With practice, you can increase your vagal tone, helping you feel calmer and more emotionally balanced.
1. Deep, Slow Breathing
Breathing deeply signals your nervous system that it’s safe to relax. Try inhaling for 4 seconds, holding for 2, and exhaling for 6. Longer exhales activate the vagus nerve and lower stress.
2. Cold Exposure
Splashing cold water on your face or taking a short cold shower can stimulate the vagus nerve and reduce your heart rate. It may sound uncomfortable, but it works.
3. Humming or Singing
Because the vagus nerve runs near your vocal cords, humming, chanting, or singing can help activate it. Even softly singing your favorite song can calm your system.
4. Meditation and Mindfulness
Practices that bring your attention to the present moment—like mindfulness meditation—can increase vagal tone. They also help quiet the overthinking mind.
5. Social Connection
Laughter, eye contact, and warm conversations with people you trust boost vagal activity. Feeling safe with others calms the nervous system.
6. Gentle Movement
Yoga, tai chi, and even slow walking support vagal tone by relaxing the body and encouraging deep breathing. These movements help release tension from stored stress.
Your Gut and the Vagus Nerve
The vagus nerve also connects your gut to your brain—and that matters a lot. Your gut produces around 90% of the body’s serotonin, the “feel-good” hormone that influences mood.
If your gut health is off (due to poor diet, stress, or illness), it can affect how your brain feels. Supporting your gut through healthy eating and probiotics can also support vagal tone and emotional health.
A 2017 review in Frontiers in Psychiatry suggests that the gut-brain connection via the vagus nerve plays a major role in mood disorders and may be a target for future treatments (Breit et al., 2018).
When to Seek Help
If you’re dealing with chronic stress, anxiety, or emotional numbness that doesn’t improve with lifestyle changes, it may be time to speak with a mental health professional. Therapists trained in somatic therapy, EMDR, or trauma-informed care can help you work with your nervous system safely and effectively.
Additionally, some people benefit from clinical vagus nerve stimulation, but this is typically reserved for serious mental health conditions and is prescribed by a doctor.
Final Thoughts
Your mood is not just in your head—it’s in your body, too. The vagus nerve plays a powerful role in how you feel, both physically and emotionally. When you care for this nerve, you support your whole nervous system.
The simple daily habits we often overlook—breathing deeply, connecting with others, moving your body—are the very things that help your vagus nerve thrive.
You don’t have to do everything at once. Start small. Take a deep breath. Sing in the shower. Call a friend. Your vagus nerve—and your mood—will thank you.
References:
- Kok, B. E., et al. (2010). How positive emotions build physical health: Perceived positive social connections account for the upward spiral between positive emotions and vagal tone. Biological Psychology, 85(3), 432–436. https://doi.org/10.1016/j.biopsycho.2010.09.005
- Breit, S., Kupferberg, A., Rogler, G., & Hasler, G. (2018). Vagus Nerve as Modulator of the Brain–Gut Axis in Psychiatric and Inflammatory Disorders. Frontiers in Psychiatry, 9, 44. https://doi.org/10.3389/fpsyt.2018.00044