Unlocking Health and Wellbeing with Vagal Harmony

In the fascinating dance of everyday life, there’s a hidden maestro conducting a symphony within us – the vagus nerve. This mysterious conductor orchestrates a beautiful melody that connects our thoughts, feelings, and physical sensations, weaving the intricate threads of our overall wellbeing.

In this post we’ll explore the wonders of the vagus nerve, decipher the language of vagal tone, and uncover simple, heartfelt ways to nurture its health for a more vibrant and balanced life.


The Vagus Nerve: A Symphony of Connection


Imagine the vagus nerve as a compassionate guide, meandering through the heart, lungs, and gut, creating a profound connection between our internal worlds. Often called the “wandering nerve,” it whispers messages of calm and balance, reminding us that our physical and emotional realms are beautifully intertwined.


How does your Vagal Tone impact your health?


Vagal tone is the heartbeat of the vagus nerve. This tone plays a crucial role in regulating various bodily functions and has significant implications for health. Here’s what a high and low vagal tone generally means for overall wellbeing.


High Vagal Tone


Better Stress Resilience

Individuals with higher vagal tone tend to exhibit better stress resilience. The vagus nerve acts as a regulator of the parasympathetic nervous system, promoting a “rest and digest” response that counteracts the effects of stress.


Emotional Regulation

A higher vagal tone is associated with improved emotional regulation. Individuals with a robust vagal tone may find it easier to bounce back from emotional challenges, experiencing a greater sense of calm and emotional stability.


Improved Cardiovascular Health

High vagal tone contributes to better cardiovascular health. It helps regulate heart rate and fosters heart rate variability (HRV), a marker of a healthy and adaptive cardiovascular system.


Enhanced Digestive Function

Optimal vagal tone supports healthy digestion by signaling the release of digestive enzymes and promoting peristalsis. This contributes to better nutrient absorption and overall digestive harmony.


Reduced Inflammation

Higher vagal tone is associated with anti-inflammatory effects. It helps regulate the body’s inflammatory response, potentially reducing the risk of chronic inflammatory conditions.


Improved Mental Health

Individuals with high vagal tone may experience better mental health outcomes, including a lower risk of anxiety and depression. The vagus nerve’s influence on the gut-brain axis also plays a role in mood regulation.


Low Vagal Tone


Increased Stress Susceptibility

Low vagal tone is often linked to increased susceptibility to stress. Individuals with lower vagal tone may find it challenging to recover from stressful situations, leading to prolonged periods of heightened stress responses.


Emotional Instability

Reduced vagal tone is associated with emotional instability and difficulty regulating emotions. This may manifest as mood swings, heightened anxiety, or a predisposition to depressive states.


Cardiovascular Challenges

Low vagal tone is linked to cardiovascular challenges. It may contribute to an increased risk of heart-related issues and a lack of adaptability in response to changes in heart rate.


Digestive Discomfort

Impaired vagal tone can disrupt digestive function, leading to issues such as indigestion, bloating, and slow bowel movements. This may impact nutrient absorption and overall gut health.


Inflammatory Conditions

Reduced vagal tone is associated with increased inflammation. Chronic low-grade inflammation may contribute to the development or exacerbation of various inflammatory conditions.


Higher Risk of Mental Health Disorders

Individuals with low vagal tone may have a higher risk of mental health disorders, including anxiety and depression. The connection between the vagus nerve and the brain’s emotional centres is crucial for mental wellbeing.


Heartfelt Techniques to Improve your Vagal Tone for a Healthy Harmonious Life


Understanding vagal tone provides insights into an individual’s ability to cope with stress, regulate emotions, and maintain overall health.

Research shows that chronic stress can sometimes drown out the vagus nerve’s gentle tunes, affecting our emotional and physical wellbeing.

Understanding this connection invites us to embrace practices that help us rediscover the rhythm of emotional balance.

While vagal tone is influenced by various factors, including genetics, lifestyle choices, and environmental factors, adopting practices that positively impact vagal tone can contribute to enhanced wellbeing.

Techniques such as deep breathing, mindfulness, physical activity, and social connections play key roles in nurturing a healthy vagal tone and supporting holistic health.


Conscious Breathwork

Let’s start by inhaling calm and exhaling tension. Try mindful breathing, allowing each breath to be a reminder that we can create stillness amidst life’s symphony. Imagine the vagus nerve responding to the gentle whispers of your breath, guiding you into a peaceful state.


Heart- Brain Connection

This simple practice has shown to improve a number of health and wellbeing areas in our lives, increasing resilience and intuition as well as improving our HRV (which is linked to our vagal tone). Just three minutes a day for thirty days starts to build our neural pathway from heart to brain. Try this heart brain coherence meditation I created here.



Our bodies love movement! Engage in exercises that feel like a dance, such as yoga or a mindful walk. Feel the rhythm of your heartbeat syncing with the vagus nerve’s whispers, creating a beautiful dance of connection between body and soul.


Heartfelt Connections

Cherish the beauty of human connections. Share laughter, open conversations, and moments of genuine connection. Picture the vagus nerve responding to the warmth of relationships, harmonising with shared joy and understanding.



Imagine your gut as a garden, and your vagus nerve as the caretaker. Nurture your inner garden with wholesome foods that bring vitality. As you savour each bite, picture the vagus nerve humming in appreciation, fostering a harmonious gut-brain connection.


Soulful Practices

Engage in practices that speak to your soul – whether it’s art, music, or spending time in nature. These soulful moments resonate with the vagus nerve, creating a symphony of peace and tranquility within.


Through the language of emotions, the rhythm of our breath, and the dance of our connections, we can cultivate a life that resonates with harmony and wellbeing. The vagus nerve, our gentle guide, invites us to dance to the melody of our own existence, harmonising mind, body, and spirit in a beautiful, personal composition.

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