If you often feel “tired but wired,” struggle to unwind, or notice that stress manifests in your body as tension, digestive issues or restless sleep, your nervous system may be stuck in fight-or-flight mode. The key to shifting out of this high-alert state lies in a powerful but often overlooked part of your body: the vagus nerve.
Understanding how the vagus nerve works and how to support it can be life-changing. It’s the main communication highway between your brain and your body, and it plays a central role in your ability to relax, recover, and feel safe in the present moment.
What Is The Vagus Nerve?
The vagus nerve, also known as the vagal nerves, is the longest cranial nerve in the body, running from the brainstem through the neck and into the chest and abdomen. It connects to the vital organs including the heart, lungs and, digestive system.
It’s the primary driver of the parasympathetic nervous system, the part of the body responsible for “rest and digest.” When the vagus nerve is functioning well, your body can:
- Lower heart rate and blood pressure
- Improve digestion
- Reduce inflammation
- Support emotional regulation
- Promote deeper rest and recovery
This is known as vagal tone, a measure of how effectively your nervous system can move from stress into calm.
Fight-or-Flight vs. Rest & Digest
Your nervous system is constantly scanning for safety. When it perceives a threat, whether it’s a looming deadline, emotional overwhelm, or chronic pressure, it activates the sympathetic nervous system (fight-or-flight). This response is helpful in short bursts. The problem arises when it becomes your default setting. Signs your body may be stuck in fight-or-flight include:
- Shallow breathing
- Digestive issues
- Jaw, neck, or shoulder tension
- Difficulty sleeping
- Feeling “on edge” even when nothing is wrong
The vagus nerve is what allows your body to come back from stress. It’s what tells your system, “You’re safe now.”
Why Vagus Nerve Stimulation Matters
The nervous system learns through experience and sensation. That’s why practices that engage the body, especially through breath, voice, and neck are so effective. Research shows that gentle stimulation of the vagus nerve can:
- Reduce stress hormones
- Improve mood and emotional balance
- Enhance digestion and gut health
- Support better sleep
- Increase your ability to recover from stress
- Anti-inflammatory effects
- Slow the heart rate and lower blood pressure
- Increase cognitive function
A New Relationship with Stress
Stress will always be part of life. The goal isn’t to eliminate it, it’s to build a nervous system that can recover. When your vagus nerve is supported, your body learns that it can move out of survival mode. You begin to feel steadier, more grounded, and more at home in yourself.
If you’re ready to stop living in fight-or-flight and start reclaiming your calm, we invite you to join us for The Vagus Nerve Reset: Somatic Healing for Burnout. A workshop which focuses on neuro-exercises, humming, and gentle neck and diaphragm releases. This workshop is happening on January 18, 2026 from 1:30pm – 3:00pm – you can sign up here. Switch from “Fight-or-Flight” to “Rest-and-Digest.” Your nervous system is ready.
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