Why Do I Keep Hearing About the Vagus Nerve?

The vagus nerve is gaining more and more attention in psychotherapy. This long, wandering nerve plays a critical role in how our body responds to stress and regulates emotions. It’s often called the major mind-body highway. The vagus nerve is one of the longest in the body, extending from the brainstem down to the abdomen. It helps carry the visceral sensations we feel in our body and is a key part of the parasympathetic nervous system, the system responsible for turning off “fight or flight” and activating the body’s “rest and digest” functions. In other words, when the vagus nerve is activated, it helps us relax.

Normally, there’s a natural balance between the sympathetic and parasympathetic nervous systems. However, stress, whether internal or external, can disrupt this balance, leading to overactive sympathetic arousal. This overactivation can result in stress, anxiety, panic, and even gut-brain issues such as irritable bowel syndrome (IBS).

Because there’s a vagus nerve on each side of the body (one carrying information upward and the other downward), we can use both the brain and body to stimulate the vagus nerve at various points to help regulate our emotions and physical sensations.

Psychologists are increasingly focusing on the vagus nerve because of its powerful influence on emotional regulation and the body’s natural relaxation response. Since it directly connects the mind and body, psychologists can help clients become more aware of their physical sensations and emotions through techniques that stimulate vagal activity. Given its role in digestion, targeting the vagus nerve can also be especially helpful for treating brain-gut disorders.

Mindfulness practices, for example, can enhance body awareness and improve emotional clarity. There are also several easy, accessible ways to stimulate your vagus nerve and support emotional regulation in the moment, such as deep breathing exercises, splashing cold water on your face, meditation, physical activity, chanting or singing, listening to or playing music, and even laughing.

While many effective methods exist to support vagus nerve health, there are also plenty of unproven, ineffective, or fad treatments being marketed today—some of which may even be harmful. It’s best to avoid unregulated supplements or non-approved vagus nerve stimulators. And while self-help techniques can be a great starting point, it’s important to seek professional guidance if you continue to feel stuck or are struggling with significant or ongoing issues.