What Is the Vagus Nerve?

The vagus nerve — often called the “great wandering protector” — is the main communication channel between the brain and the body’s vital organs. Running from the brainstem down through the neck, chest, and into the gut, it helps regulate key survival systems: slowing the heart when we’re safe, supporting digestion, calming inflammation, and switching the body into recovery mode after stress. It’s the control wire for the parasympathetic nervous system — the body’s natural brake system.

 What the Vagus Nerve Controls

This single nerve is deeply woven into many other systems. It slows the fight-or-flight response, helping the body recover after stress. It carries signals back and forth between the gut and the brain, making it central to the gut–brain connection. It’s also activated by breathing patterns, voice, and even facial expressions — all part of our nervous system’s way of reading safety in the world. In trauma therapy, many techniques aim to restore a sense of safety by strengthening vagal tone — the nerve’s responsiveness and regulation.

Signs of a Healthy Vagus Nerve

When the vagus nerve is responsive, the body finds its rhythm. Heart rate slows after exertion, food digests more smoothly, and inflammation stays in check. Emotional balance improves, and we feel grounded, socially connected, and safe in our bodies. A healthy vagus nerve helps us switch out of threat mode — not just physically, but emotionally.

What Happens When the Vagus Nerve Is Dysregulated

When the vagus nerve is underactive or dysregulated, the body stays stuck in vigilance. People may feel jumpy, irritable, fatigued, or disconnected from their own sensations. Digestion may slow down, and inflammation can rise. In some cases, it becomes harder to bounce back from stress, even if the danger has passed. The body forgets how to come home to calm.

How to Support and Stimulate the Vagus Nerve

You can’t force the vagus nerve to work — but you can create the conditions that help it switch back on. Slow, deep breathing is one of the most effective tools. Practices like box breathing or the “physiological sigh” help signal safety. Gentle vocalising — like humming, chanting, or speaking in a warm tone — activates vagal pathways through the throat and ears. So does safe connection: warm eye contact, steady presence, and calm voices. Gut health matters too, as a clear and nourished digestive system helps keep this feedback loop open. Even something as simple as splashing cool water on the face can stimulate the nerve and remind the body it’s safe to slow down.