VAGUS NERVE
The Simple Way to Soothe Your Nervous System- Anytime, Anywhere
THE DESERT CANARY CO-FOUNDER BROOKE TAYLOR CONTRIBUTED TO CAMILLE STYLES BLOG
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By Edie Horstman
We live in a world full of noise. Dings and notifications rule our modern lives. Everyone seems to need my attention, and they need it stat. Maybe you, like me, find yourself in a similar place—trapped in a low-grade state of stress, unaware of how deeply it affects your well-being.
Fortunately, one powerful wellness practice can make all the difference. By learning how to stimulate our vagus nerve (the nerve that runs from your brain to your abdomen), we can all begin to reclaim our peace.
With this in mind, I tapped an expert in the field to delve deeper. Meet Brooke Taylor. Taylor is our go-to resource for harnessing the power of holistic modes of healing. She founded The Road and The Desert Canary, an Austin-based haven for all things cosmetic acupuncture and natural alternatives for skincare, body treatments, and beyond.
What is the vagus nerve?
The vagus nerve is the superhighway of your body. It transports vital information between your brain and the rest of your internal organs. The vagus (or vagal nerve) originates in the brainstem and extends through the face, neck, lungs, heart, diaphragm, and abdomen. It reaches a slew of organs: the stomach, spleen, intestines, colon, liver, reproductive organs, and kidneys—its impact is profound!
Taylor mentioned that although communication flows both ways, most signals travel from the gut to the brain—rather than the reverse. This is why we often refer to the “gut-brain connection“ or the idea of “listening to your gut reaction.”
How does it influence our parasympathetic nervous system?
Vagal nerves are the main nerves of our parasympathetic nervous system (PNS). This system controls our involuntary functions (e.g., digestion, heart rate, mood, and sexual arousal.
Taylor likened the PNS to a symphony conductor—it orchestrates the pace and intensity of your nervous system. It helps slow things down after stress, lowering your heart rate, aiding digestion, and promoting a calm, balanced state. It’s commonly associated with the rest-and-digest function. Naturally, it’s the counterbalance to our fight-or-flight response—aka the sympathetic nervous system.
How can you track your vagal tone?
You can track your vagal tone by measuring your heart rate variability (HRV). This shows how much your heart rate speeds up and slows down when you breathe.
Higher HRV usually indicates a healthier vagal tone, meaning your body handles stress and relaxation well. Taylor explained that a higher vagal tone indicates a quicker recovery post-stressful or traumatic event. If you have an Oura Ring Whoop Garmin or Polar watch/sensor , you can use it to track your vagal tone.
Signs of a Strong Vagal Tone
According to Taylor, when our vagal tone is strong, we experience a sense of overall well-being.
We respond to stressors with resilience and maintain a well-functioning immune system.
It also helps us regulate blood glucose levels more effectively!
Signs of a Weak Vagal Tone
On the flip side, a weak vagal tone inhibits our ability to manage and recover from stressors. It’s been linked to higher levels of inflammation, digestive issues including food sensitivities , fatigue, and mood disorders. There are also links between a weak vagal tone and certain diseases like cardiovascular conditions and autoimmune conditions.
By the Numbers
For adults, a higher HRV often ranges from 60-100 milliseconds or more, while a lower HRV (below 50 milliseconds) may suggest stress or lower vagal tone. However, HRV is highly personal! It’s best to track your baseline over time.
What everyday habits weaken or strengthen the vagus nerve?
From mindful eating to humming, you can significantly improve your vagal tone with simple habits.
Proper Nutrition
Taylor emphasized a diet rich in essential fatty acids, B vitamins, and zinc. Adaptogens can help, too! However—even more important—is chewing your food. Slow down, eat mindfully, and try not to multitask.
Fun fact: chewing thoroughly engages the vagus nerve. This assists the ‘digest’ in rest and digest. Taylor said, “Have your tongue meet the soft palate on the roof of your mouth as you swallow. If you practice with saliva, you might find you feel like yawning—an indicator that it’s working!”
Releasing Neck Tension
Reducing neck tension is helpful, as tightness in the sternocleidomastoid (SCM) muscle can restrict the vagus nerve along the side of the neck. If you tend to hold tension in this area, learning to stretch and massage your neck can help release it. In turn, you’ll support optimal vagus nerve tone.
Get Vibration Going
Other ways to tone the vagus nerve are
red light therapy , massage, and craniosacral massage therapy (all found at The Desert Canary in Austin, Tx). According to Taylor, cold therapy is great as well. Her favorite trick? Humming, chanting, and singing. All of these get vibration going!
She also encouraged movement (tai chi, qi gong, yoga, and dancing) and 4-7-8 breathwork . Lastly, she mentioned the power of meditation, journaling, and listening to binaural beats.
How does acupuncture work to stimulate the vagus nerve?
According to Taylor, acupuncture excels at safely and effectively treating the vagus nerve.
“The shift is often noticeable in the first session, even within minutes—a new sense of zen, feeling ‘back in your body,’ and less emotionally reactive.”
Studies show that acupuncture can reduce inflammation, improve heart rate variability (HRV), and regulate autonomic function. Taylor relayed that combined with herbal medicine , acupuncture can treat other conditions related to vagus nerve dysfunction. She also highlighted auricular acupuncture for vagal tone health (this is why ear seeding has become so popular!).
For your at home self-care, both ear seeding and self-massage with fingertips on certain acupressure points of your ear can bring relief in mere minutes! For your quick Vagus Nerve Reset any time, anywhere, massage your Shen Men point, known as The Gate of Consciousness, one of the most powerful points we can massage for recalibrating in times of stress or pain. Tune into our blog here to harness the top three points to reset your Vagus Nerve.
Anything else about the vagus nerve that you wish more people understood?
“The vagus nerve is often overlooked, yet it connects our mind and body in ways that profoundly impact our overall quality of life,” Taylor noted. “While we work with this system regularly in all modalities of Chinese medicine, I hope more people become aware of all the tools they have at their disposal to regulate this system.
From breathwork to massaging acupressure points, to humming, and more, you can self-regulate and take back control in minutes.”
Reserve your initial acupuncture treatment at The Desert Canary below.
Tip: stack with lymphatic or craniosacral massage therapy for the Best Results post acupuncture.
Follow Camille’s Breathing Space for more curated goodness here: Breathing Space There will be more contributions from us coming soon, as we expand this collaboration of holistic healing!
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