The Vagus Nerve: Your Body's Built-In Calm Button

Cat Licavoli
Aug 20
3 min read

(and How We Weave It Into Rooted Living)

When stress runs the show, the vagus nerve helps you return to ease. It’s the longest cranial nerve, carrying a constant conversation between brain and body to steady heart rate, digestion, mood, and immune responses. Think of it as your “rest-and-restore” pathway.

What the science says—fast

Brain–body regulator. The vagus coordinates heart, breath, and gut activity to downshift stress. Clinically, implanted vagus nerve stimulation (VNS) is FDA-approved for epilepsy and depression.
Anti-inflammatory reflex. Signals traveling along the vagus can dampen inflammatory cytokines—the “cholinergic anti-inflammatory pathway.”
Safety and co-regulation. Polyvagal Theory (Stephen Porges, PhD) reframes wellbeing through “states of safety” and social connection that settle the nervous system.
A simple proxy. Higher heart-rate variability (HRV) is often used as a non-invasive indicator of stronger vagal regulation and better stress resilience.

Bottom line: practices that improve vagal tone tend to reduce stress reactivity, support mood, and steady digestion and heart rate.

Evidence-backed ways to soothe the nervous system

1) Slow, resonance breathing (≈6 breaths/min)

Breathing at your personal “resonance” rate (often 4.5–7 breaths/min) can boost vagal activity and HRV and reduce stress and blood pressure. Try 5 minutes: inhale 4–5 seconds, exhale 5–6 seconds.

2) Voice + sound (humming, OM, gentle singing)

Vocalization lengthens exhalations and vibrates the vagus-innervated airway. Studies show brief OM chanting can increase parasympathetic activity; group singing synchronizes HRV and promotes calm connection.

3) Mindful movement & yoga

Yoga (including accessible, trauma-sensitive forms) is linked with increased HRV and improved affect regulation; RCTs even show symptom reduction in PTSD populations.

4) Cold water to the face (brief, gentle)

A 10–30-second cool splash or cool pack on cheeks/forehead can trigger the diving reflex—slowing heart rate via vagal activation. (Avoid if you have cardiac conditions or dislike cold shock.)

5) Nature immersion

Forest and green-space time reliably lower stress markers; several studies report increases in parasympathetic activity/HRV, though findings vary. Even viewing nature helps.

6) Food as medicine & the gut–brain loop

The vagus nerve is a major highway in the microbiome–gut–brain axis; it helps regulate gut inflammation and communicates satiety and safety signals to the brain. Whole, fiber-rich, minimally processed meals and unhurried dining support that loop.

7) Positive emotions & safe connection

Vagal tone and positive emotions reinforce each other in an “upward spiral,” with social connection acting as a key mediator.

How we weave this into the Rooted Living Retreat (Lexington, MI)

Morning rituals:

Resonance breath + gentle humming to settle and energize (5–7 minutes).
Yoga & somatic movement (Hatha → Somatic flow) to balance the autonomic system and improve HRV.

Daytime sessions:

Sound healing & guided meditation—using voice, tone, and extended exhalation to nudge parasympathetic dominance and co-regulation.
Nature time on the grounds—unstructured walks, mindful noticing, and periodic “micro-pauses” outdoors to reset.
Farm-to-table meals—slow eating, deep breathing before the first bite, plus education on gut–brain health and inflammation.

Afternoons into evening:

Ecstatic/free-form dance (optional)—pairing rhythm and breath; movement and music can support autonomic flexibility and HRV-linked synchrony.
Yoga Nidra & rest practices to consolidate calm and deepen recovery. (Yoga’s autonomic benefits extend into sleep quality and mood.)

Throughout:

Co-regulation cues—warm eye contact, soft prosody, paced breathing together—drawn from Polyvagal-informed facilitation to help bodies feel safe.

A 7-Minute “Vagal Reset” you can practice at home

2 minutes resonance breathing (≈5-second inhale, 5- to 6-second exhale).
2 minutes soft humming or OM (eyes gently closed, jaw relaxed).
2 minutes slow, mindful movement (neck/shoulder rolls, cat-cow, or a gentle forward fold) while keeping breath slow.
1 minute cool water splash or a cool pack to the face/cheeks. (Skip if contraindicated.)

Repeat 1–2x daily—or weave micro-moments (one long exhale, a humming sigh, a glance at the trees) into your day.

Credible voices to explore

Stephen Porges, PhD — Polyvagal Theory & the science of safety.
Kevin J. Tracey, MD — The inflammatory reflex & vagus-immune pathways.
Bessel van der Kolk, MD — Trauma, yoga, and body-based healing.
HRV and breathwork researchers — Lehrer, Shaffer, Gevirtz and colleagues on resonance breathing/HRV biofeedback.

Gentle notes & safety

These practices are educational and supportive, not medical care. If you have cardiac, respiratory, psychiatric, or other medical conditions—or are pregnant—consult your clinician before trying cold exposure, breath-holds, or new movement routines.

Sources & studies (selected)

Vagus anatomy & VNS: StatPearls (NCBI), 2022–2023. NCBI+1

Cholinergic anti-inflammatory pathway: JCI review (Tracey), 2007; updates 2022. JCI Cell

Polyvagal Theory & safety/co-regulation: Frontiers, 2022. PMCResonance breathing & HRV: PMC review, 2022; Frontiers guide, 2020.

PMC FrontiersYoga, HRV & trauma outcomes: Systematic review, 2016; RCT in PTSD, 2014. PMC PubMedVoice/OM & HRV; choir synchrony: PMC studies, 2013 & 2022. PMC+1Cold face immersion & vagal response: Circ J, 2006. JSTAGENature exposure & stress/HRV: Reviews and trials, 2019–2025. BioMed Central PMC