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What is your vagus nerve and can you reset it? Science-backed ways to manage stress
Written byLiz Connor
Reviewed byAnna Ferguson
Stress is everywhere and lots of us are feeling it right now, but can focusing on stimulating your vagus nerve make a difference? We dig deeper into the science with the help of an expert
Summary
1What is the vagus nerve?
The vagus nerve runs from the brain stem all the way to our abdomen to communicate information from the body to the brain and vice versa.
2Can I actually reset my vagus nerve then?
While you can’t reboot your vagus nerve like a computer, emerging science suggests you can influence how strongly and how often it activates.
3Can supplements support my nervous system?
Certain vitamins and minerals can help support normal nervous system function, contributing to overall balance, resilience and healthy communication.
Ever feel like you’re constantly on edge, like one delayed train or missed deadline could tip you over? You might have what some people describe as a ‘dysregulated nervous system’, reflecting how ongoing stress can disrupt cortisol regulation and keep the body in a prolonged stress-response state.
With one in five adults1 claiming to feel stressed every single day, ‘vagus nerve resets’ have been doing the rounds on social media as a gentle way to bring things back into balance. With that in mind, we took a deep dive into the concept, exploring exactly what science says about it with help from integrative practitioner and therapist Anna Ferguson, author of The Vagus Nerve Reset.
What is the vagus nerve?
“The vagus nerve runs from the brain stem all the way to our abdomen,” explains Anna. Its main job? “To communicate information from the body to the brain and vice versa.” It's part of your autonomic nervous system, which regulates bodily processes that happen without you thinking about them, such as your heart rate or digestion.
That butterflies-in-your-stomach feeling before a date or a racing heart during a presentation is your autonomic nervous system in action – with the vagus nerve playing a key role in sending signals between your body and brain that influence how these sensations feel. While you can’t ‘relax’ the nerve itself, you can support its activity – known as vagal tone – which is linked to feelings of calm.
How can the vagus nerve help me manage stress and anxiety?
Broadly speaking, your autonomic nervous system has two branches: the sympathetic system, which revs the body up in response to stress or danger, and the parasympathetic, which helps you unwind and return to a calmer state.2 Of course, a bit of stress is normal and can actually be beneficial in certain situations, as it helps give us a ‘kick’ to meet our goals and deadlines. The problem happens when we’re stuck in an environment that’s constantly activating our ‘fight or flight’ response – a survival mechanism that prepares the body to confront or flee from danger.
“When we perceive a threat, whether it’s real or imagined, our sympathetic nervous system kicks in,” explains Anna. “Our heart rate increases, breathing can become shallow and rapid, blood gets redirected to our muscles and stress hormones like adrenaline flood our system.
“As the vagus nerve is made up of around 75-80% afferent fibres – meaning it carries signals from the body to the brain – it plays a key role in how we process internal sensations.” That’s why this cranial nerve is thought to be so important; supporting vagal activity can help shift the body away from a ‘fight or flight’ stress response towards a calmer, more balanced ‘rest and digest’ state.3
Can I actually reset my vagus nerve then?
Like ‘detox’ and ‘cleanse’, the term ‘reset’ can be a bit tricky, as it suggests that we can magically switch off our anxiety response by simply knowing the right wellness hack. While you can’t reboot your vagus nerve like a computer, emerging science suggests you can influence how strongly and how often it activates, and that’s really what people mean when they say ‘reset’. Recently, fancy vagus nerve stimulation devices have been trending online – gadgets that use mild electrical impulses to stimulate the vagus nerve.
A small pilot study has hinted that this kind of stimulation might reduce anxiety symptoms in people with OCD or PTSD.4 Research on rats also suggests it can even influence how fear is learned but it's still limited and often based on small studies, so the jury is still very much out.5
Most of the vagus nerve training videos you see racking up likes on TikTok involve far more gentle ideas like slow-paced breathing, humming or tapping. For example, short programs using breathwork have found small reductions in anxiety or distress after around four weeks, particularly in people who are already feeling frazzled.6
Expert ways to support your nervous system
Keen to give ‘vagus nerve training’ a whirl? Try Anna’s top tips…
“Studies have found that brief periods of self-soothing touch reduces cortisol levels and buffers the effects of stress and cortisol,” she notes.7 “Try gently placing one or two hands on the heart or belly, stroking your upper arms or stroking your cheeks.”
Did you know the vagus nerve plays a role in controlling your voice and throat muscles? “Try humming while you’re cooking, singing in the car or gargling when you brush your teeth.”8
“Trusted people are powerful regulators of our nervous system. When we’re in the company of people who feel safe, like close friends or family, our nervous systems settle and calm each other down.”
“Proprioceptive stimulation refers to input from the muscles and joints – through movements like pushing, pulling or lifting – which helps the body sense its position in space. Activities like push-ups can provide this kind of input, which may help support regulation of the brain and nervous system.9 It can be stimulated with weight-bearing exercises like push-ups and crawling, as well as activities involving lifting, pulling or resistance.”
“Start with five to ten seconds of cold water at the end of your shower, focusing on slow, calm breathing. The key is staying relaxed while exposed to the cold, which may help your body adapt to mild stress over time.”
Note: if you have a heart condition, blood pressure issues or any medical condition, it’s a good idea to consult with your GP first.
“Spending long periods focused on a screen can leave us feeling tense and mentally fatigued. Taking a quick break to step in nature – whether that’s grabbing a coffee or walking the dog – can help you reset and feel more relaxed.”
You may have heard it’s good to take deep breaths but may not have fully understood why. Presuming you’re fit and healthy, you could try Anna’s tips: ”When you feel stressed, breathe in for four counts and out for six to eight counts. Do this for two to three minutes whenever you notice tension building, as the extended exhale may help increase parasympathetic activity.”
Can supplements support my nervous system?
According to Heeral Tomlinson, H&B’s science communications manager, several vitamins and minerals can contribute to normal nervous system function. “These include B vitamins (B6, B12, thiamine and niacin), along with magnesium, vitamin C, biotin, iodine, copper and potassium,” she says.
How are the gut and the vagus nerve linked?
Your vagus nerve plays a big role in the conversation that happens between your gut and your brain – a two-way communication system that scientists have dubbed the gut-brain axis. What’s happening in your digestive tract can have a big impact on your emotions and stress responses, and it’s your vagus nerve that carries these signals in both directions.
Vagus nerve FAQs
“Through practices that activate your parasympathetic nervous system,” says Anna. “This could include breathing that activates your diaphragm, humming or singing, gentle movement, mindful cold exposure and connecting with safe people.”
“Yes. Humming creates vibrations in the throat that directly support the vagus activity. It also naturally slows your breathing and requires you to extend your exhale, which may help increase parasympathetic activity.”
“That you can optimise your vagus nerve with quick fixes and be done with it,” says Anna. “The reality is that building vagal tone is about consistent, repeated practices that signal safety to your nervous system over time.”
The final say
These ideas from the author of The Vagus Nerve Reset include humming, slow breathing and soothing touch – which are all easy ways to connect with your body and relax at home. While researchers don’t think these practices ‘fix’ the vagus nerve as such, they could nudge the nervous system toward a calmer, more parasympathetic state over time. And that sounds like something worth trying to us.
Need a bit more support during a stressful patch? Don't miss our guide to the feel-good products that can help you relax, recharge and rewind.
Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.
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