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What is the Vagus Nerve?
To understand the vagus nerve, it helps to zoom out and take a general look at the autonomic nervous system. Our autonomic nervous system is made up of the sympathetic (famous for its fight/flight/freeze/fawn response) and the parasympathetic (often referred to as “rest and digest”) nervous systems.
The vagus nerve is a major component of the parasympathetic nervous system. Additionally, it’s like an “information superhighway” that starts at the brainstem and connects to many of our major organs. It plays a vital role in regulating heart rate, digestion, mood, inflammation response, and more.
Why Does the Vagus Nerve Matter?
Although there’s still much to learn, current research suggests that the vagus nerve’s impact shouldn’t be underestimated. Studies have shown that people with high vagal tone—meaning their vagus nerve is regularly stimulated—tend to have better overall mental and physical health.
You can think of the vagus nerve like a muscle: the more you “exercise” it, the stronger it becomes—and the more it can support your mental well-being.
What can I do to Stimulate the Vagus Nerve?
The good news? Improving your vagal tone is simple, and you can even start while reading this post! Furthermore. many calming activities naturally stimulate the vagus nerve, positively affect brain chemistry, and can improve your mental health. Here are a few ideas to get started:
- Breathing Exercises help reduce stress and lower your heart rate.
- Mindfulness Practices such as meditation, mindful eating, or mindful movement increase self-awareness and strengthen the mind-body connection.
- Listening to Music, especially music that inspires awe, can stimulate the vagus nerve and support emotional regulation.
How Does the Vagus Nerve Relate to Counselling?
Polyvagal theory, developed by Stephen Porges, is often used in trauma-informed counselling. Moreover, research shows it can help improve symptoms of depression, anxiety, and PTSD. Many counsellors incorporate body-based techniques that stimulate the vagus nerve, such as deep breathing exercises or guided imagery.
Want to Learn More? Here are Some Additional Resources for Information:
Check out these helpful resources:
Many of our counsellors at OK Clinical integrate polyvagal theory into their practice. If you’re looking for a therapist who uses these techniques, please reach out—we’d be happy to match you with a best-fit counsellor!
Written by: Jennalyn Christopherson, Practicum Student
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