Why Stimulating the Vagus Nerve Is Key to Reducing Anxiety and Healing from Trauma

If you’ve ever felt like anxiety has taken over your entire body, you’re not imagining it. The constant sense of being on edge, the shallow breathing, the racing thoughts, the tight chest, these are all signs your nervous system is stuck in survival mode. And one key player in this response is the vagus nerve.

What is the vagus nerve?

The vagus nerve is the longest cranial nerve in your body. It runs from your brainstem down through your neck and into your chest and abdomen, connecting with many major organs. It plays a vital role in regulating the parasympathetic nervous system, the part of your nervous system responsible for rest, digestion, and recovery.

When your vagus nerve is functioning well, it helps calm your body after stress. It slows your heart rate, deepens your breathing, and sends the message to your system that you are safe. This is crucial if you’ve experienced trauma or ongoing anxiety, because it helps bring your body out of fight, flight, or freeze.

Why stimulation matters

When the vagus nerve is underactive or dysregulated, your body may remain in a heightened state of alert even when there’s no real danger. Over time, this can lead to chronic anxiety, fatigue, digestive issues, sleep disturbances, and emotional overwhelm.

Stimulating the vagus nerve helps you move out of that stress response and into a calmer, more grounded state. It tells your body and mind that it’s okay to relax.

Natural ways to support vagus nerve function

Here are several simple, research-backed ways to stimulate the vagus nerve and support your nervous system:

• Deep breathing: Slow, intentional breaths, especially into your belly, help activate the vagus nerve and lower heart rate.

• Cold exposure: Splashing cold water on your face or taking a cold shower can help reset your system.

• Singing or humming: These create vibrations in the throat that stimulate vagus nerve pathways.

• Gentle movement: Yoga, walking, or stretching can soothe your nervous system and encourage regulation.

• Meditation and mindfulness: Focusing your attention inward and creating stillness supports parasympathetic activation.

• Safe connection: Positive social interactions and compassionate touch are powerful regulators of the nervous system.

• Healing therapies: Modalities like hypnotherapy, havening, silent counselling, and breathwork can help release stored trauma and support vagal tone.

The bottom line

You can’t talk your way out of anxiety or trauma when your body still feels unsafe. Regulation starts in the nervous system. By working with the vagus nerve, you help your body come back into balance. You give yourself the chance to feel calm, safe, and clear, not just in your mind, but throughout your entire system.

If you’re ready to explore how vagus nerve support and trauma-informed techniques can help you, feel free to get in touch. My sessions are designed to help you reconnect with your body, feel more grounded, and move forward with confidence.