*Less fight-or-flight. More rest-and-digest. Here’s why your nervous system deserves its own wellness ritual.*

Wait… What’s the Vagus Nerve?

Think of it as your body’s internal hotline between brain and body.

Officially, it’s the longest cranial nerve in your body, running from your brainstem all the way to your gut and it’s in charge of keeping your nervous system balanced.

In simpler terms, it’s the thing that helps you stop spiralling when you’re stressed, slows your heart rate after a HIIT class, and even influences your digestion, mood, and immune response.

Why are we talking about it?

It’s one of those things that I felt was constantly referenced on the DL, whether during meditation, breathwork or recovery sessions like cold plunges.

Recently, one of the girls in the cold plunge next to me at the gym told me to put the bottom of my neck in the water too “so your vegus nerve is submerged” which sent me down a research rabbit hole. So, from me to you - here is the gift of all you need to know about the vegus nerve.

The vagus nerve is being spoken about more and more in wellness circles because we’re collectively overstimulated. Chronically stressed… Basically living in fight-or-flight mode a lot of the time.

The idea is that if you can “tone” your vagus nerve (like a muscle), you can help your body flip back into rest-and-digest mode faster and as a result feel calmer, clearer and more regulated.

And yes, there’s science behind it. Studies show vagus nerve stimulation can reduce anxiety, improve HRV - heart rate variability (a sign of resilience) and even support inflammation management.

You should probably keep reading if…

You live in a constant state of high alert (tight chest, shallow breathing)
You struggle to “come down” after stress or workouts
You feel wired-but-tired at night
Your digestion acts up when you’re anxious
You’re easily overwhelmed by noise or sensory input

How to Support Your Vagus Nerve (Without Gadgets)

1. Breathwork

Slow, deep belly breaths stimulate the vagus nerve and help shift your nervous system out of fight-or-flight. Try box breathing: inhale 4 counts, hold 4, exhale 4, hold 4.

2. Cold Exposure

Cold plunges, ice rolling your face, or even a cold shower at the end of your hot one can trigger vagal activation.

3. Singing, humming, or gargling

Sounds weird - but the science is there. The vibrations activate the vagus nerve pathways near your vocal cords.

4. Gentle movement

Yoga, walking and mobility work all calm the nervous system and support vagal tone.

5. Daily check-ins (hello, micro journaling)

Emotional regulation is vagal regulation. Giving your thoughts an outlet helps signal safety back to your body.

Creatine myths have led to a bad reputation, but here’s why not to worry.

Micro Prompts That Hit

Some prompt I find myself coming back to time and time again - but honestly, do what feels right for you, there are no rules.

What’s taking up space in my mind right now?
The thing I’m not saying out loud is…
One word to describe today’s energy.
Something I’m proud of (even if tiny).
What my body is asking for right now.

So… Does it actually work?

Personally… Since weaving these practices into my day (especially cold water and micro journaling), I’ve noticed my “come down” time after stress is shorter. I’m less snappy at 5PM, my digestion’s happier and even my sleep feels deeper.

But like all good wellness rituals, it’s not a quick fix. Supporting your vagus nerve is about consistency, not doing 3 things once and waiting for transcendence. As much as we sometimes wish it was.

Think of it as nervous system hygiene. A way to build resilience in a world designed to fry your circuits.

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The Vagus Nerve: Your Body’s Secret Calm Button