This ‘superhighway’ of our body, matters for our wellbeing and quality of life
The vagus nerve is often described as the body’s internal communication superhighway — and with good reason. It is the longest and most influential nerve in the autonomic nervous system, connecting the brain to many of the body’s most vital organs. Modern science increasingly recognises the vagus nerve as a key player in physical health, emotional wellbeing, and longevity.
What Is the Vagus Nerve?
The vagus nerve (from the Latin vagus, meaning “wandering”) originates in the brainstem and travels down through the neck into the chest and abdomen. Along the way, it connects with the heart, lungs, digestive system, liver, pancreas and intestines.
It is the main nerve of the parasympathetic nervous system — the part of the nervous system responsible for the body’s “rest, digest and repair” functions. This system counterbalances the stress-driven “fight or flight” response.
In simple terms, the vagus nerve helps the body calm down, heal, and maintain balance.
Why the Vagus Nerve Is So Important
- Regulates Stress and Emotional Health
One of the vagus nerve’s most critical roles is regulating the stress response. When vagal activity is strong, the body can return to a calm state more quickly after stress.
Scientific studies show that higher vagal tone — a measure of how well the vagus nerve functions — is associated with:
- Lower anxiety and depression
- Better emotional regulation
- Improved resilience to stress
Conversely, reduced vagal tone has been linked to chronic stress, mood disorders and burnout.
- Supports Heart Health
The vagus nerve directly influences heart rate. It helps slow the heart when needed and promotes healthy heart rate variability (HRV) — a marker of cardiovascular resilience and overall health.
Higher HRV, which reflects strong vagal function, is associated with:
- Reduced risk of heart disease
- Better recovery after illness
- Improved longevity
This is why practices that stimulate the vagus nerve, such as slow breathing, are often recommended for heart health.
- Plays a Central Role in Digestion
The vagus nerve is deeply involved in digestion. It signals the release of stomach acid, digestive enzymes and bile, and it coordinates the rhythmic movement of the gut.
Healthy vagal signalling supports:
- Efficient digestion and nutrient absorption
- Regular bowel movements
- A balanced gut microbiome
Impaired vagal function has been associated with digestive issues such as bloating, reflux, irritable bowel symptoms and slowed gut motility.
- Reduces Inflammation
One of the most exciting discoveries in recent years is the vagus nerve’s role in controlling inflammation. Through what scientists call the cholinergic anti-inflammatory pathway, the vagus nerve sends signals that reduce the release of inflammatory chemicals in the body.
This mechanism is being studied in relation to:
- Autoimmune conditions
- Arthritis
- Cardiovascular disease
- Neurodegenerative disorders
Chronic inflammation is a major driver of many modern diseases, making vagal health increasingly important for long-term wellbeing.
- Influences Brain Health and Cognition
The vagus nerve also facilitates communication between the gut and the brain — often referred to as the gut–brain axis. Signals travelling via the vagus nerve influence mood, cognition and even memory.
Research suggests that healthy vagal activity may support:
- Better cognitive function
- Reduced risk of neurodegenerative diseases
- Improved sleep quality
This helps explain why digestive health, emotional wellbeing and brain health are so closely linked.
Vagal Tone: A Marker of Health
Vagal tone reflects how responsive and adaptable the vagus nerve is. High vagal tone indicates a nervous system that can efficiently shift between states of stress and relaxation.
Higher vagal tone has been associated with:
- Better metabolic health
- Stronger immune function
- Lower mortality risk
- Greater emotional stability
Importantly, vagal tone is not fixed — it can be improved through lifestyle choices.
Science-Backed Ways to Support the Vagus Nerve
Research shows that several simple practices can enhance vagal activity:
- Slow, deep breathing, especially with extended exhalations
- Singing, humming or chanting, which stimulate the nerve via the vocal cords
- Cold exposure, such as splashing the face with cool water
- Mindfulness, meditation and yoga
- Regular physical activity, particularly walking and gentle aerobic exercise
- Strong social connections, laughter and positive emotions
These interventions work by activating the parasympathetic nervous system and strengthening vagal tone over time.
Why the Vagus Nerve Matters More Than Ever
In a world marked by chronic stress, poor sleep, ultra-processed diets and constant stimulation, the vagus nerve offers a powerful pathway back to balance. Supporting its function is not about expensive treatments or complex technology — it is about restoring the body’s natural capacity to heal, regulate and thrive.
As science continues to uncover the far-reaching influence of the vagus nerve, one message is becoming clear: protecting and nurturing this vital nerve may be one of the most effective ways to support long-term health and wellbeing.
