The vagus nerve has gained considerable popularity recently, with claims that stimulating it can help with everything from reducing stress to improving digestion. While vagal toning is a real practice with actual benefits that are backed by science, some myths make it sound like a miracle cure-all. 

It can be hard to tell the truth from the myth, so examining the research is the best objective way to determine the real power of vagal tone stimulation. 

What Is the Vagus Nerve and Why Does It Matter?

The vagus nerve is one of your body’s longest and most essential communication “highways.” It runs from your brainstem down to the abdomen, connecting major organs like the heart, lungs and digestive tract. The vagus is a key part of your parasympathetic nervous system, which helps your body rest, digest and recover from stress. 

When the vagus “highway” functions appropriately, it promotes relaxation, lowers the heart rate and supports digestive functions. The strength of the nerve’s response — called a vagal tone — can impact everything from your mood to how well your immune system works.  

Myths About Vagal Toning

Not all beliefs about the function and successes of nerve tone are true, and it’s important to debunk myths that may hold you back from real healing and health. These popular myths lack truth, including: 

1. “Vagal Toning Is A Quick Fix for Stress and Anxiety”

While vagus nerve stimulation (VNS) can help you feel calmer, it’s not an instant cure for chronic stress or anxiety disorders. Just like regular exercises require you to show up regularly to “stretch and sweat,” vagal toning isn’t a one-and-done solution, and you have to perform it consistently to experience lasting results. 

Likewise, implanting a vagal nerve stimulator may seem like a quick solution for everything, but this is often a last resort, and VNS is only medically recommended in specific cases, such as treatment-resistant depression and epilepsy — it’s not a fast fix anyone can buy off the internet. Studies show that VNS needs to match the body’s natural rhythms to be beneficial.  

2. “You Can Feel Your Vagus Nerve Being Stimulated”

People may assume they can feel an immediate release or other sensation when stimulating their vagal nerve. In reality, stimulation happens at a physiological level, often without any noticeable physical response. 

3. “You Can Replace Medicine With Vagal Toning”

Some claims of miracle recoveries after VNS may cause people to believe they can cure chronic ailments like depression, high blood pressure or digestive disorders with simple toning. While conditioning this powerful nerve is beneficial and complements existing treatments, it’s not a replacement for professional medical care. 

4. “The Stronger Your Vagal Tone, The Healthier You Are”

While a good tone is beneficial, more isn’t always better. Excessive VNS can lead to dizziness, fainting and dangerously low heart rates in some people. It’s best to listen to your body and stop if you experience these symptoms when toning. 

Facts About Vagal Nerve Stimulation

VNS is beneficial for several nervous system disorders, and it can help address stress and anxiety responses when medication fails to moderate symptoms. Science backs much of what is known about VNS. These truths apply:

1. The Vagus Nerve Helps Regulate Inflammation

Research shows that a well-functioning vagus pathway plays a role in inflammatory bowel disease, and low vagal tone often coincides with irritable bowel syndrome. VNS improves the nervous system’s tone, supporting immune functioning and overall health. 

2. Certain Activities Can Strengthen Vagal Tone Over Time

Breathwork, cold exposure and meditation can improve nerve tone when practiced regularly. Humming also benefits VNS and can even aid the production of nitric oxide, which helps clear the sinuses. 

3. A Healthy Vagus Nerve Supports Digestion

The vagus pathway helps regulate the movement of food through your digestive system. Low vagal tone is linked to issues like bloating and constipation. With noninvasive VNS, patients showed adequate symptomatic relief, providing alternative and supportive therapy to other digestive tract medications.

4. Vagal Toning Can Improve Heart Rate Variability (HRV)

HRV — the variation in time between heartbeats — indicates how well your nervous system adapts to stress. A strong vagal tone is associated with higher HRV, which links to better overall health. 

For more than 25 years, the FDA has approved VNS as an epilepsy treatment. It also stimulates specific brain areas, which benefits other brain conditions. 

6 Vagal Toning Techniques

With consistency, you can improve your vagal tone. These techniques can help. 

1. Deep Breathing 

Mindful and correct breathing is beneficial for many ailments and general health. 

• How to do it: Inhale deeply through your nose for four seconds, hold four heartbeats and then exhale slowly through your mouth for six to eight seconds. 
• Why it works: Slow, controlled breathing activates the parasympathetic nervous system and strengthens vagal tone. 

2. Cold Exposure

Cold therapy is becoming a huge international hit. Many people believe in taking ice baths to reset their nervous systems, which has many benefits, including VNS. 

• How to do it: Splash cold water on your face, take a cold shower or expose your body to cold air for short periods. 
• Why it works: Exposure to cold temperatures triggers the vagus nerve, signaling your body to relax. 

3. Humming and Singing

Humming a tune when you’re feeling happy may also be a way to tone your nervous system subconsciously. Singing is a variation of this and also causes vibrations in your throat area where VNS happens most easily. 

• How to do it: Hum, sing or chant for a few minutes daily. 
• Why it works: The vagus nerve runs through the throat, so vocal vibrations can directly stimulate it. 

4. Gargling Water

Gargling can also trigger VNS, benefiting you with only a few minutes daily. Your morning dental routine falls short of the requirement, so repeat it for best effect. 

• How to do it: Gargle water for four sessions of 30 seconds daily.
• Why it works: The action vibrates throat muscles connected to the vagus path. 

5. Meditation and Mindfulness

Mindfulness and meditation have many benefits. They can combine deep breathing with movement and help your body reset itself. 

• How to do it: Practice deep focus and relaxation techniques, such as a “loving-kindness meditation,” for 10 minutes daily. 
• Why it works: Meditation enhances vagal tone by promoting relaxation and reducing stress hormones. 

6. Exercise

Movement can create vibrations, which are excellent for the nervous system. Additionally, movement increases circulation, aiding the movement of excess fluid and boosting overall tissue health. 

• How to do it: Engage in moderate to low-intensity aerobic exercise, like walking, cycling or yoga.
• Why it works: Movement increases heart rate variability and strengthens nerve activity. 

Signs of a Well-Toned Vagus Nerve

If you apply the above techniques consistently, you may begin to notice:

• A more balanced stress response
• Better digestion and fewer gut issues
• Improved heart rate variability (HVR)
• Fewer instances of feeling lightheaded or dizzy
• A greater sense of calm and emotional resilience

Begin Toning Your Nervous System

While it’s not a magic solution, VNS is a valuable tool for improving overall well-being. By incorporating simple techniques like breathwork, cold exposure and mindfulness into your daily routine, you can strengthen your vagus nerve and support your body’s ability to manage stress, digestion and inflammation. 

Medical disclaimer: If you have a medical condition, always consult a healthcare professional before making significant lifestyle changes.