I first heard about the vagus nerve two years ago when a good friend had a pacemaker fitted to treat a serious neurological condition – which was still extremely rare at the time. Back then, I had no idea I’d soon be seeing this remarkable nerve everywhere I looked. There are countless self-help tips around, especially for stress management involving the vagus nerve. I want to know for sure what the vagus nerve can really do, and what makes it so interesting to all of us.

What is the vagus nerve?

The vagus nerve (from the Latin «vagari» = to wander) is a long nerve that starts in the brain stem and extends into the abdomen. It runs along both sides of the neck and travels across the chest to the lungs, heart and most abdominal organs. That’s where the vagus nerve monitors your heart rate, breathing and the condition of your organs, among other things, and sends the information back to the brain. As part of the parasympathetic nervous system, the vagus nerve is responsible for your regeneration and relaxation – in contrast to the sympathetic nervous system, which controls your stress response. Deep, relaxed breathing is one way to activate the vagus nerve. This signals to the brain that you’re safe. The brain then kicks off further relaxation processes via the vagus nerve: decreasing your heart rate and stimulating digestion.

The vagus nerve in medical applications

All this means the vagus nerve and your brain are directly connected and this connection’s already being actively used in medicine. Vagus nerve stimulation’s currently used as adjunctive therapy for depression and epilepsy. It also shows promising potential when it comes to treating inflammatory diseases (e.g. rheumatism), cognitive impairments (e.g. Alzheimer’s) and even long COVID. There’s no standardised stimulation method yet. In many cases, a pacemaker’s fitted or electrodes are attached to the ear, neck or chest – areas where the nerve runs particularly close to the skin’s surface.

Using the vagus nerve to boost wellness

Okay, so the vagus nerve’s a crucial component in the body’s stress regulation process. When it’s active, the parasympathetic and sympathetic nervous systems are in balance, and you feel balanced and recover more quickly after a stressful situation. The problem is, maintaining this balance isn’t easy nowadays. There’s always something to do. We eat our meals hastily between commitments. In the evenings, we’re still typing messages on our mobiles on the sofa. Our thoughts race, and breaks are scarce. But these are precisely the breaks the vagus nerve needs to effectively listen to the body.

Always restless? Here’s how to make your vagus nerve work for you

Breaks

For your vagus nerve to function effectively, it needs periods of rest. If you’re under constant stress, your system becomes unbalanced, and the vagus nerve can’t send relaxation signals to your brain. After a stressful day, take time for a conscious break. During this time, you could practice deep breathing, yoga or singing – but even a walk or a relaxing hobby will give your nervous system what it needs.

Deep breathing

Deep breathing that penetrates into your abdomen signals to your vagus nerve to activate and initiate recovery mode. According to researchers at the German Sport University Cologne (website in German), just 15 minutes a day can have a noticeable effect on your body and mental balance. To do this, either sit or lie down, place your hands on your stomach and breathe in and out deeply and slowly into your abdomen.

Yoga

Sitting or lying still and focusing solely on your breathing isn’t always easy. If you’re struggling, a more active approach to relaxation might be better for you. Yoga, in particular, focuses on long, deep breaths. You can also take care of your vagus nerve with calming Hatha, Yin, or Restorative yoga classes.

Endurance sports

It might seem counterintuitive at first, but experts at the German Sport University Cologne recommend endurance sports to train the vagus nerve (website in German). While physical exertion initially reduces the activity of the vagus nerve, the subsequent relaxation and deep breathing allow the nerve to recover, and it usually becomes more active than before. Think of it like a rubber band: stretching and relaxation make the nerve more flexible – but without the recovery step, the band will break.

Eye rolling, neck massages, etc.

Moving your eyes in circles with closed eyelids, stimulating the vagus nerve with neck massages – these tips also circulate on the internet, but so far they haven’t been proven. Nevertheless, these methods can offer short breaks that allow you to consciously take a break. There’s nothing wrong with using these techniques if they make you feel good.

Anything that soothes you and feels good

It doesn’t have to be a plunge into icy water. All your vagus nerve needs is rest, relaxation and conscious time for yourself. Walking, playing music, exercising with enough recovery – your routine should be tailored to you and your preferences and in no way feel like adding more stress to your daily life.