Bridging the Gap Between Body, Mind, and Mood: The Vagus Nerve
- Sophie Le Reste
- Jul 7
- 3 min read
If you’ve been exploring holistic approaches to mental health, you may have come across the term “vagus nerve” more than once. But what exactly is the vagus nerve, and why is it so important for our mental well-being—especially when it comes to depression? Let’s take a mindful, grounded look at the science, and how tuning into this vital nerve can support your journey toward greater emotional balance.
What Is the Vagus Nerve?
The vagus nerve is often called the “wandering nerve” because it travels from your brainstem down through your neck and chest, connecting to major organs like the heart, lungs, and gut. It’s a key part of the parasympathetic nervous system, which helps us rest, digest, and restore after stress. Think of it as your body’s natural brake pedal, counterbalancing the “fight or flight” response.
The Vagus Nerve and Emotional Regulation
Our vagus nerve does more than just regulate heart rate and digestion. It’s deeply involved in how we process emotions, respond to stress, and recover from adversity. When vagal tone (the health and responsiveness of the vagus nerve) is high, we’re better equipped to handle life’s ups and downs. We feel calmer, more resilient, and more connected to ourselves and others.
Low vagal tone, on the other hand, is linked to increased stress, anxiety, and—importantly—depression. Research shows that people with depression often have reduced vagal tone, which can show up as low heart rate variability, poor stress recovery, and even digestive issues.
The Gut-Brain Connection: The Microbiota-Gut-Brain Axis
One of the most fascinating discoveries in recent years is the connection between our gut health and our mental health, often referred to as the “microbiota-gut-brain axis.” The vagus nerve is the main communication highway between the gut and the brain, relaying information about our internal state and influencing mood, inflammation, and overall well-being.
When the gut is inflamed or out of balance, the vagus nerve can transmit these distress signals to the brain, contributing to symptoms of depression. Conversely, enhancing vagal tone—through breathwork, mindfulness, or even certain probiotics—can help restore balance and support mental health.
Vagus Nerve Stimulation: A Promising Therapy for Depression
For those struggling with treatment-resistant depression, vagus nerve stimulation (VNS) offers hope. This FDA-approved therapy involves stimulating the vagus nerve with gentle electrical impulses, which has been shown to reduce inflammation, improve mood, and support recovery in people who haven’t responded to traditional treatments.
Studies have found that VNS can:
Reduce symptoms of depression, even when other treatments have failed
Lower inflammation in the body, which is increasingly recognised as a factor in depression
Enhance resilience to stress and improve emotional regulation
Everyday Practices to Support Your Vagus Nerve
The good news? You don’t need a medical device to start supporting your vagus nerve. Simple, mindful practices can help increase vagal tone and promote emotional well-being:
Deep, slow breathing: Activates the vagus nerve and calms the nervous system.
Meditation and mindfulness: Regular practice has been shown to increase vagal tone and support mood regulation.
Yoga and gentle movement: Encourages relaxation and parasympathetic activity.
Cold exposure: Finishing your shower with a burst of cold water can stimulate the vagus nerve.
Social connection: Positive social interactions naturally boost vagal activity.
Honouring the Mind-Body Connection
Understanding the role of the vagus nerve reminds us that mental health is not just “in our heads”—it’s woven throughout our entire being. By nurturing this powerful nerve, we can create more space for healing, resilience, and joy in our lives.
If you’re curious about how to incorporate vagus nerve-supportive practices into your wellness routine, or if you’re navigating depression and looking for holistic support, know that you’re not alone. Small, mindful steps can make a meaningful difference on your path to well-being.
May you find
Ease in your breath,
Strength in your body,
And peace in your mind
As you honour the wisdom of your nervous system.
References:
Frontiers in Psychiatry: https://pmc.ncbi.nlm.nih.gov/articles/PMC5859128/
Massachusetts General Hospital: https://www.massgeneral.org/news/article/vagus-nerve
Vagustim: https://vagustim.io/blogs/news/depression-and-autonomic-nervous-system
National Library of Medicine: https://pmc.ncbi.nlm.nih.gov/articles/PMC9685564/
Feinstein Institutes for Medical Research: https://feinstein.northwell.edu/news/insights/vagus-nerve-stimulation-and-mental-health
Frontiers in Psychiatry: https://www.frontiersin.org/journals/psychiatry/articles/10.3389/fpsyt.2018.00044/full
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