Most of us know about muscles - the more you use them, the stronger they get. But what if the same principle applied to a nerve that runs throughout your body, helping to regulate everything from your heartbeat to digestion and even your mood?

That nerve is the vagus nerve - the longest nerve in your body and the main player in your parasympathetic nervous system (the “rest and digest” system). It stretches from your brainstem down to your gut, touching major organs along the way. The healthier it is, the better your body can recover, repair, and stay balanced.

Why the Vagus Nerve Matters

The vagus nerve influences:

• Heart rhythm and blood pressure
• Breathing patterns
• Digestion and gut health
• Inflammation levels
• Stress resilience and recovery
• Hormone and endorphin release

For a long time, it was thought we couldn’t control or strengthen this system. Now we know that lifestyle choices can have a powerful impact - and that means you can “train” your vagus nerve much like you’d train a muscle.

Everyday Practices to Strengthen Your Vagus Nerve

You don’t need to become a yogi or retreat into silence to support your nervous system. Simple, consistent habits make a difference:

• Breathe deeply and slowly: Try gentle, rhythmic breathing - in for four seconds, out for four seconds - to calm the nervous system and lower stress.
• Move and stretch: Gentle yoga poses, spinal stretches, and hip openers stimulate the vagus nerve, but even walking and regular exercise make a difference.
• Cold exposure: A cool shower or dip in cold water can trigger the “diving reflex,” reducing stress hormones and boosting recovery.
• Sing, hum, or laugh: These may feel light-hearted, but they activate the muscles in your throat linked to the vagus nerve, releasing feel-good endorphins.
• Massage and touch: Gentle massage around the neck, ears, and feet can relax the body and support vagal tone.
• Earthing: Walking barefoot on grass or sand can reduce stress, improve sleep, and rebalance your nervous system.

What to Avoid

• Poor diet: Processed foods, excess sugar, alcohol, and unhealthy fats increase inflammation, which impairs vagus nerve function.
• Chronic stress: Ongoing tension raises inflammation and disrupts vagal signalling, leading to problems with mood, digestion, and immunity.

The Bottom Line

Your vagus nerve is a powerful ally in health and wellbeing - but only if you support it. By weaving small practices into daily life, you can reduce stress, improve digestion, lower inflammation, and even boost your mood.

It doesn’t have to be complicated: breathe deeply, laugh often, stretch and move your body, eat well, and take time to truly switch off. Think of it as exercise for your nervous system - the more you use it, the stronger and more resilient it becomes.