Unleash the power of the vagus nerve
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Unleash the power of the vagus nerve
The benefits of a toned vagus nerve, sentinel and hidden conductor of our well-being.
Get aware
Awareness of the importance of "pampering" the vagus nerve stems from its central role in regulating stress and overall well-being.
Balance between body, mind, and emotions
The vagus nerve acts as a true sentinel of well-being, guarding the balance between the body, cognitive functions (thinking, logic, memory, concentration), and our emotions (affective and physiological reactions). These two aspects are interconnected.
Figure: Vagus nerve
The vagus nerve is part of the parasympathetic nervous system (moderating role). It connects the brain to various organs, including the lungs, stomach, liver, and intestines, and thus ensures smooth communication and feedback between the brain and body, like a conductor.
This bidirectional brain/organ regulation thus influences well-being (mental and physical health) via the hormonal system.
Vagus Nerve & Parasympathetic NS
Following my latest reading in SCE No. 108, June 2025 (health magazine), I decided to give a brief overview, trying to highlight the key ideas. Then, perhaps you'll decide to put what you've just read into practice more often, even though most of us have already heard of it. It's often a matter of motivation and/or priority
It activates "rest and digest" mode
Playing a central role in the autonomic nervous system, it manages one of the most essential processes: the balance between action and rest, or more precisely, between the sympathetic and parasympathetic nervous systems.
By regulating functions as diverse as digestion, heart rate, and even mood, the vagus nerve ensures that our internal environment is always in harmony. It constantly sends signals to the brain about the state of our organs and, in turn, adjusts their functions to maintain homeostasisâthe state of stability we depend on to stay healthy.
Its Power over Emotions
The influence of the vagus nerve goes far beyond simply regulating organs: it also acts as a guardian of our immune system. Indeed, the vagus nerve has the unique ability to detect inflammation in the body and act to control it, particularly via the cholinergic pathway, to control it and prevent the immune system from going into overdrive (chronic inflammation). (1)
This means that a healthy, non-overstressed vagus nerve can reduce chronic inflammation, at the root of most chronic diseases such as cardiovascular disease, diabetes, osteoarthritis, and even some forms of depression.
Stimulating the vagus nerve, through relaxation techniques or breathing exercises, may therefore be key to improving our immune health. By balancing the body's inflammatory activity, the vagus nerve acts as a true sentinel of our well-being. (2)
To be continued on next post. -
Let's digress (you may skip):
Let's be clear: letting go won't eliminate the cause of inflammation, but it will prevent overreaction and facilitate homeostasis, a natural tendency toward balance. By managing our emotional and mental response to a situation, letting go will facilitate change and our interaction with the aggressor/unwanted stressor, allowing us to act in a more appropriate and less reactive manner, thus avoiding the worsening of stress and suffering. This prevents cumulative effects and promotes recovery. (End of digression).
Relax by activating your vagus nerve
The vagus nerve plays a crucial role in stress management. It indirectly modulates the production of cortisol, the stress hormone, and can activate relaxation responses when stimulated. (3) For example, breathing deeply and slowly stimulates the vagus nerve and sends a signal to the brain that everything is okay. This triggers a state of relaxation and security.
The vagus nerve is in direct communication with the gut, making it a key player in the dialogue between the brain and our gut. Indeed, the gut microbiota influences the production of neurotransmitters such as serotonin, often called the happy hormone.
Nearly 90% of serotonin is produced in the gut, and its proper functioning largely depends on a healthy microbiota. Remember who the messenger is between the gut and the brain? The vagus nerve.
Pamper your microbiota
A diversified diet, low in devitalized sugars and omega-6, rich in trace elements (Mg, K, Ca, I, Zn), and providing the required B vitamins and fiber, with as little manufactured food as possible (providing polyphenols and vitamins), will optimize macro- and micronutrient intake. It's rightly said that the intestines are our second brain! Hence the obvious connection. So be careful if you start to burp, fart, and/or produce flatulence a little too regularly. This is a sign of an imbalance and you should consider changing something...
Stimulate your "master cable" and learn how to let go
A posture for discovering letting go, in order to facilitate the elimination of tension and optimize the flow of vital energy.
When we pamper the vagus nerve (little or no interference), we not only facilitate digestion, optimize our heart rate and our breathing, but also our ability to manage stress and feel more in tune with our emotionsâthat is, to become aware of our feelings and welcome them without being subjected to them, thus creating a more serene space to better understand and manage our emotions rather than repressing them or letting ourselves be overwhelmed, at some moments of the day. This takes a little time and patience, especially for easily âoverexcitedâ people who are quick to lose their temper. This may seem contradictory to some. We want to become aware of and reflect on how we could handle. We calm down first before trying to change. And do not try to listen to supposed peaceful music because you wonât probably tolerate it. It wonât match if youâre not in the good state of mind. The music isn't matching your current internal state. The so called âpeaceful musicâ isn't matching your current internal state. Music can be misaligned with our mental state when its emotional content or tempo clashes with the listener's mood. One kind of music that is beneficial for one person can be irritating or ineffective for another.
To be continued on next post. -
Factors influencing music's effect (you can skip)
One kind of music that is beneficial for one person can be irritating or ineffective for another in a bad temper. Yet, itâs supposed to be peaceful. Why not?
The listener's existing emotional state is crucial. Someone in a bad temper may find music that doesn't match oneâs mood, even if it's generally considered calming, to be irritating or ineffective. The effects of music listening on stress recovery seemed to vary much. Music is not a magic pill that can immediately resolve a negative mood and nor is it always helpful. Not the right moment too. (4)
Belly breathing
So, how can we stimulate this precious ally? The techniques are simple and accessible to everyone. Deep breathing is one of the best-known methods. When we exhale deeply, allowing the diaphragm to relax, it directly stimulates the vagus nerve and sends a calming signal to the brain.
Singing, gargling, and laughing can also activate the vagus nerve. This may seem surprising, but the vagus nerve is connected to the vocal cords. Therefore, the vibrations created by singing or laughing activate the vagal pathway in a way that can promote deeper relaxation.
Note: You don't have to believe it for it to work. The brain is tricked when you fake laughter out loud. Humming or producing a continuous sound also helps "activate the cable connection."
Mindfulness meditation is another effective practice. By focusing on the present moment and breathing deeply, we promote the activation of the parasympathetic nervous system, and therefore the vagus nerve. This regular stimulation can improve resilience to stress and even increase vagal tone, the vagus nerve's ability to respond quickly and effectively to the body's needs.
Practices such as yoga and/or massage aim to unblock these blockages and restore a harmonious flow of energy.
Parenthesis: If you feel breathing in cycles of 5 seconds (slow inhalation in +/ 3 seconds, gradual exhalation in +/ 5 seconds (adapt the rhythm to your heart), trying to be relaxed and calm the heart rate), you can lie down on the floor practicing the progressive release of tension in the limbs. (Make a Google search with Shavasana technique for more info) (5)
End of the parenthesis.
Finally, splashing cold water on the face is another technique for stimulating the vagus nerve. The body's response to cold water immediately triggers activation of the vagus nerve, thus promoting a return to calm after the initial shock.
A Little-Known Guardian of Well-Being
The vagus nerve is much more than just a nerve cord running through our body. It is the hidden guardian of our well-being, ensuring balance between our body, mind, and emotions.
By regulating essential functions such as digestion, heart rate, and immune response, it is central to our overall health.
Sources and references: See on next post. -
Sources and References
0. Inspired by my reading from Jean-Marie Defossez in a health magazine. Who is Jean-Marie Defossez?
A speaker, author, and facilitator of breathing courses and workshops, Jean-Marie Defossez holds a doctorate in animal biology and specializes in physiology. Trained in numerous therapeutic breathing techniques, notably in the USA, he founded the breathing coach in 2014.
He is notably the author of âGrand Guide du nerf vagueâ and âĂtre en bonne santĂ© grĂące au nerf vagueâ (The Great Guide to the Vagus Nerve, and âBeing Healthy Thanks to the Vagus Nerveâ, published by Jouvence Editions).
NB: His guide / site is a bit too commercial. Not everything is 100% in line with RP, but it's a good start to explore further (if you have time to lose)- Short video of Relaxation and Pranayama â for Shavasana technique
https://youtu.be/1VYlOKUdylM (1.06ââ)
sedinfrance.org: Vagus nerve stimulation (In French)
Chronic stress affects the functioning of the vagus nerve. Excessive or constant stimulation can lead to desensitization. An over-stimulated vagus nerve can become weakened or dysfunctional, leading to a variety of symptoms such as digestive upset, anxiety, chronic fatigue, and difficulty recovering physically and emotionally. When the nerve is constantly stimulated, it can lose its ability to function properly, affecting the balance of the autonomic nervous system and leading to dysfunction. - The vagus nerve also plays an important role in regulating inflammation.
apoticaria.com le-nerf-vague-sentinelle-du-bien-ĂȘtre (in French)
=> When properly activated, the vagus nerve has a positive effect on regulating inflammation. Through acetylcholine, it sends a signal to immune cells (especially those in the intestine) to reduce inflammation as soon as it is no longer necessary.
How is the vagus nerve affecting acetylcholine? Indirectly through microbiota on cortisol and serotonin hormones? The vagus nerve does not directly cause the microbiota to produce acetylcholine. However âŠ
The Role of Serotonin and Cortisol
âą Microbiota influence on serotonin:
The gut microbiota affects tryptophan metabolism, a precursor to serotonin, and can produce serotonin itself, influencing the neurotransmitter levels in the body and brain.
âą Microbiota's impact on cortisol:
The microbiota-gut-brain axis is involved in regulating the stress response, which includes the production of hormones like cortisol.
How It Connects
a. Microbiota influence neurotransmitter levels: Gut bacteria influence the production of neurotransmitters like serotonin.
b. Vagus nerve activation by microbial products: These microbial products, including acetylcholine and others, can directly or indirectly activate the vagus nerve, which connects the gut to the brain.
c. Influence on hormonal regulation: The vagus nerve's signals influence brain regions that modulate mood, stress, and emotion, which are linked to hormones such as cortisol and serotonin.
d. Bidirectional communication: This creates a bidirectional relationship where the microbiota influences brain function via the vagus nerve, and brain activity also influences the gut microbiota. - Neurotransmitter modulation: The vagus nerve helps with stress management.
eleasante.com / le-lien-entre-le-nerf-vague-et-le-sommeil-implications-conséquences-et-pistes-thérapeutiques (in French) (The-link-between-the-vagus-nerve-and-sleep-implications-consequences-and-therapeutic-avenues)
When the vagus nerve is activated, it induces a state of relaxation and calms physiological stress reactions.
The vagus nerve modulates the production of cortisol via acetylcholine by promoting a state of relaxation and regulating the parasympathetic nervous system, which calms the body's stress response. Acetylcholine, the main neurotransmitter of the vagus nerve, has anti-inflammatory effects too and improves mood, particularly nervous system activity, which is linked to increased cortisol production. - Music Use for Mood Regulation: Self-Awareness and Conscious Listening Choices in Young People with Tendencies to Depression.
https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2019.01199/full - Technique of Shavasana or Savasana
VidĂ©o (avancez jusque 45ââ) : Relaxation et Pranayama - Viloma en Savasana
https://youtu.be/H4PJz-hFd54 (en français) 15â
=> You gradually and fairly slowly move through the contact points of the body parts in contact with the ground, starting from the head, i.e., the top of the skull. You imagine that you are "exhaling" the load, the tension. You feel the tension, imagine the weight of the limbs, and you gradually release them, moving through the other limbs. You feel the weight of the body leaving you. Some people will not be able to directly use this technique until they have released excess stress through a fairly energy-intensive physical activity. Jogging, for example (or whatever physical activity suits you best).
- Short video of Relaxation and Pranayama â for Shavasana technique
