Understanding Your Vagal Tone

Imagine feeling rattled after a stressful call, but being able to slow your breath, hum gently, and feel your body settle within a few minutes.

That’s the power of a regulated vagus nerve—and it’s something you can learn.

The vagus nerve—often called your body’s “wandering nerve”—acts like a master conductor, orchestrating your internal state.

When your vagus nerve is strong and well-regulated, it helps you stay calm under pressure, bounce back from stress, and feel more emotionally grounded. But when it’s weak or dysregulated, everything from digestion to sleep and mood can suffer.

What Is Vagal Tone?

Vagal tone refers to the strength and responsiveness of your vagus nerve. Think of it like muscle tone—you can train and improve it through specific practices.

The vagus nerve is the main component of the parasympathetic nervous system, your body’s “rest and digest” mode that counterbalances the “fight or flight” stress response. A higher vagal tone equals more resilience, better digestion, and more profound calm.

Benefits of Strong Vagal Tone

People with healthy vagal tone often experience:

• Better emotional regulation

• Quicker recovery from stress

• Improved immune function

• Better digestion

• More stable heart rate and blood pressure

• A greater sense of inner peace

Signs of Poor Vagal Tone

You may have low vagal tone if you notice:

• Difficulty calming down after stress

• Frequent digestive issues like bloating or constipation

• Irregular heartbeat or poor HRV

• Anxiety and mood swings

• Low energy or burnout

• Poor sleep quality

• Reduced resilience to everyday stressors

How to Strengthen Your Vagal Tone

You can train your vagus nerve to respond more effectively, like working a muscle. Here are my top recommendations:

1. Breath-Based Practices

Your breath is one of the fastest ways to activate the vagus nerve.

• Try longer exhales than inhales (e.g., inhale 4, exhale 6)

• Practice diaphragmatic (belly) breathing

• Hum, sing, or chant—especially with deep tones

• Add breath holds after the inhale or exhale for extra tone

2. Physical Activations

These practices stimulate the vagus nerve through gentle physical input:

• Cold exposure: Now, as much as I’m not a fan of cold therapy, there is some benefit to cold exposure on the vagus nerve. Try splashing cold water on your face or ending your shower cold. Or you can place a few ice cubes in a water bowl and gently dip your face for 10 to 20 seconds.

• Gentle yoga and stretching, especially involving the neck and spine

• Face and neck movements: slow head turns, jaw release, or facial massage

• Gargling or humming stimulates the vagus nerve through the throat

3. Lifestyle & Emotional Habits

Consistency is key. Over time, these habits can retrain your nervous system.

• Regular movement or exercise (even walking counts!)

• A consistent sleep schedule

• Deep, meaningful social connection

• Time in nature or grounding practices

• Laughter, play, and joy (yes, JOY counts too)

Trauma, Emotions & Vagal Tone

If you’ve experienced chronic stress, emotional overwhelm, or trauma, your vagus nerve may have adapted into a more protective state. This doesn’t mean it’s broken; it needs extra love and retraining. Vagal tone can continuously improve; even small steps make a big difference.

What’s Next in This Series?

In the next post, we’ll explore the powerful link between the vagus nerve and your digestive system—and how to support your gut-brain connection with mindful meal practices.