The vagus nerve: your body's power player
We’ve all heard that classic kids’ song about the bones being connected. From head to foot, “dem bones” are connected. But have you heard about the connection between your brain, your heart and your digestive system? It helps regulate everything from mood to skin sensations.
This connection—the vagus nerve—maintains your digestion, heart rate, immune system and more. It is the half of your nervous system that regulates your “rest and digest” functions. Its branches can be found all throughout your neck and trunk, earning it the nickname of the “wandering nerve.”
Unfortunately, working on your vagal tone is not as simple as working on your muscle tone. Supplements and massages may help you feel better in many ways, but they cannot stimulate your vagus nerve or “reset” its function.
The good news is that there are non-medical steps you can take to support your vagal tone. Consider:
Deep breathing
Deep belly breathing promotes relaxation. Step away to a quiet space and try 4-7-8 breathing. Inhale through your nose for four counts, hold your breath for seven counts and exhale through your nose for eight counts.
Meditation
Mindfulness practices that encourage being in the moment can bring on a sense of calm.
Regular physical activity
Get 150 minutes per week of moderate exercise. Take a brisk walk, cycle or dance. Or spend some time in the gym for a strength-training session.
Brief exposure to cold
Turn your shower to cold for a few seconds, splash cold water on your face or take a cold plunge to wake up your peripheral nervous system.
Try to incorporate one or more of these activities each day to keep your brain, heart and digestive connection working smoothly.
Sources
Before starting any new exercise routine, talk to your healthcare provider to make sure it’s safe.
- Songs for Teaching. Dem bones (song lyrics). Accessed June 16, 2026. [songsforteaching.com]
- Cleveland Clinic. Vagus nerve: what it is, function, location & conditions. Updated January 11, 2022. Accessed June 16, 2026. [my.clevela...clinic.org]
- Massachusetts General Hospital. The vagus nerve: a key player in your health and well-being. Published October 16, 2024. Accessed June 16, 2026. [massgeneral.org]
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