5 Ways to Strengthen Your Vagus Nerve

DISCLAIMER: This content is for educational use only and is not a substitute for professional medical advice. Please consult your healthcare provider for personalized guidance.

Your vagus nerve is one of the most important players in your body’s ability to regulate stress, digestion, mood, and overall health. The vagus nerve is the longest cranial nerve that carries signals between your brain, heart, and digestive system. 

Strengthening it is essential to improving your body’s natural ability to relax and recover from daily stressors. Here are five effective ways to boost your vagal tone and feel more balanced:

1. Look at Your Diet

What you put into your body directly affects how well your vagus nerve functions. Consistently consuming processed foods, such as fast food, sugary snacks, and sodas can disrupt communication between your gut and brain (1). These foods may:

• Cause imbalance in gut bacteria (dysbiosis), impacting your gut-brain connection
• Increase inflammation and potentially lead to leaky gut, which can impair vagus nerve signaling
• Affect production of key neurotransmitters like serotonin and dopamine, essential for mood and cognition
• Lower vagal tone, reducing your body’s ability to regulate digestion and appetite effectively (2)

Choosing whole, nutrient-dense foods such as choline-rich options like eggs, liver, red meat, and chicken, probiotic rich foods like kefir, yogurt, and sauerkraut, and prebiotic rich fruits and vegetables supports a healthy gut environment and optimal vagus nerve function (3).

2. Getting Enough Sleep

Adequate sleep helps your vagus nerve activate the body’s rest and digest mode, supporting relaxation and recovery. During quality sleep, especially REM, vagus nerve activity increases, lowering heart rate and blood pressure while promoting calm. Good sleep enhances digestion, emotional balance, and stress regulation by strengthening vagal tone. Prioritizing consistent, restorative sleep helps your body heal, improves gut health, and supports overall well-being (4).

3. Move Your Body

Regular exercise stimulates your vagus nerve and supports parasympathetic activity helping your body shift into a calm restorative state. Physical activity improves heart rate variability which reflects healthier vagal tone. Exercise also aids digestion and mood by enhancing communication between your gut and brain. Choosing activities you enjoy such as walking yoga or gentle strength training can make it easier to stay consistent and feel balanced (5).

4. Practice Deep Breathing

Deep slow breathing activates your vagus nerve and helps calm your nervous system. Breathing deeply encourages your body to enter a relaxed state, reducing stress and supporting digestion. It also enhances your ability to tune into subtle signals like frequencies during meditation or sound healing, making these practices more effective. Incorporating deep breathing into your daily routine can help you feel more centered and balanced (6).

5. Try My Vagus Nerve Balance Tincture

Our tincture BALANCE™ is a neuroadaptive formula designed to calm your nervous system, promote stress resilience, and support parasympathetic balance. It combines saffron, GABABLISS™, adaptogens, functional mushrooms, botanicals like L-Theanine, colloidal gold, minerals, and a proprietary terpene blend to nourish your microbiome-gut-brain axis and and support overall balance.

Using BALANCE™ is simple: just pump the tincture under your tongue, breathe deeply and enjoy the calming effects. It supports restful sleep, balanced mood, relaxed muscles and long term nervous system adaptability.

BALANCE™ comes in a convenient 60 ml pump bottle with 30 to 60 servings perfect for daily use whether at home or on the go.

Download the full My Vagus Nerve Balance ebook to learn more about the natural ways to strengthen your vagal tone and restore balance.