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Activate Your Vagus Nerve for Health, Wellbeing and Longevity

The Vagus Nerve is a relatively unknown part of the human anatomy. But learn how to activate it, and your path to a stress free, happy life may await you...

Daniel Conneely

1/14/20254 min read

Ok, I’ll admit something. It took me over 30 years before I even heard the words ‘Vagus Nerve’, and now I can’t believe that so many of us a) do not know what it is, and b) do not understand its insane significance and importance to our health, wellbeing and longevity. This blog post aims to provide to you, what I was unaware of for so many years.

As a meditation teacher, I’ve spent years sitting, reading, listening… but also learning about the incredible connections within the human body. One area that continues to fascinate me is the vagus nerve. It’s not just an anatomical term from a textbook; it’s a vital player in how we manage stress, stay healthy, and find balance (maybe THE most vital player?). Through personal experience and curiosity, I’ve explored with great fascination the many ways this amazing nerve impacts our daily lives.

Let me share what I’ve learned, both through study and practice, about the vagus nerve and how small, intentional actions can help us tap into its potential for better health and wellbeing.

Ready?

What Makes the Vagus Nerve So Special?

The vagus nerve is like a master connector. It runs from the brain stem down through the heart, lungs, and digestive system, right through the centre of our body, carrying signals back and forth. Think of it as a two-way highway that keeps your brain and body in sync.

One of its most important jobs is regulating the parasympathetic nervous system (PNS) - our body’s “rest-and-digest” mode. It’s the counterbalance to the “fight-or-flight” mode of the sympathetic nervous system (SNS). When the vagus nerve is functioning well, it helps with:

Heart Health: Slowing down the heart when we’re at rest or recovering from stress

Digestion: Encouraging smooth digestion and signaling the brain when we’re full

Breathing: Supporting calm, steady breathing patterns

Inflammation: Reducing inflammation and keeping our immune system in check

My Journey with the Vagus Nerve

In our modern lives, stress is part of the job - whether it’s commuting to work, meeting deadlines, navigating relationships, or feeling the anxiety and overwhelm that an overstimulating world relentlessly provides. When I started meditating, I started noticing how my body reacted to stress. My heart would race, my stomach felt uneasy, and my focus would waver. When I began researching stress during my teacher training that’s when I stumbled upon the vagus nerve and its role in calming the nervous system.

I began experimenting with different breathing techniques and more meditation styles, and I noticed a shift. It wasn’t just about feeling relaxed; it was about feeling in control, resilient, and letting life happen inside the body. This led me to become a certified breathwork instructor to widen my existing meditation teaching offer and undertake additional research into stress management and the body’s stress response mechanism.

Based on that…. here’s some practical advice

Simple, Practical Ways to Activate your Vagus Nerve

Activating your Vagus Nerve is good. Very good, in fact. Let me share a few strategies that have made a real difference in my life:

1. Daily meditation

I meditate for around 45 minutes in the morning, and 30-45 minutes in the afternoon. When I teach I recommend people meditate for 20 minutes in the morning and 20 in the afternoon. Whatever your meditation practice is, do it regularly and find some consistency. Even a short session 5-10 minute session can help calm the nervous system and bring stress levels down. Meditation is vital to get your vagus nerve activated.

2. Breathwork / Pranayama

Take slow, deep breaths through the nose —and exhale through the mouth for longer than you inhale (4 seconds in, 6 seconds out, for example). The longer exhales signal to your brain that you are safe and this signals the vagus nerve to engage your parasympathetic nervous system. Here are my go-to calming breathing techniques; do 2-5 minutes for each:

  • 1. 4 in / 6 out: (as above)

  • 2. Box Breathing: Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and hold for 4 seconds. Repeat.

  • 3. Nadi Shodhana (Alternate nostril breathing): Slightly more advanced than the above two. Try on the inhale placing your attention on the base of the spine. On the exhale place attention on your forehead.

2. Cold Exposure

If you aren’t quite ready for the morning cold showers (it is January and minus 6 degrees as I write this…!) then try splashing cold water on your face first thing in a morning. It might feel intense initially, but it springs your vagus nerve into action and leaves you feeling refreshed and alert.

3. Humming and Singing

Amazingly, humming and singing stimulates the vagus nerve through the vibrations made in the throat. By activating the vagus nerve through humming the parasympathetic nervous kicks in and this can very quickly alleviate feelings of anxiety. Gargling water for 30 seconds also has the same effect.

5. Laughter and Connection

Similar to the humming process above, but with the addition of releasing endorphins and serotonin to replace cortisol and adrenaline - whether it’s a heartfelt conversation with a colleague or a good laugh with friends, these moments of connection activate the vagus nerve and bring a sense of joy - all whilst reducing stress within the body.

Why This Matters in Everyday Life

When the vagus nerve is healthy and your nervous system is balanced, life feels easier to navigate. For me, it’s meant much better sleep, a less busy mind, improved focus and energy, and a calmer and more measured response to challenges. Here’s what I’ve noticed

Better Emotional Balance: I feel less reactive and more present

Stronger Physical Health: Stress-related issues like anxiety and tension headaches have faded

Improved Energy: My days feel more energized, even during hectic schedules

A Personal Invitation

I’m sharing this information because I’ve seen how much of a difference it can make - not just for me but also for my students and those in my circle. These small practices have become part of my regular routine, and I encourage you to try them too, or at least look into the vagus nerve for yourself - there are many great pieces of advice out there so I encourage you to explore them.

Start with something simple, like a few minutes of calm deep breathing, and take notice of how your body is feeling (really take notice - try and feel that mind body connection). Over time, you’ll notice shifts in how your body responds to stress and how much more grounded you feel, or how better you respond to situations.

The vagus nerve may be a hidden part of our anatomy, but its effects are anything but invisible. By giving it a little attention, we’re not just supporting our health - we’re creating space for a more balanced and fulfilling life.

Here’s to thriving, both inside and out!