The vagus nerve is one of the most powerful systems for healing—and it runs through nearly every part of your body. It is the longest cranial nerve and the main nerve of your parasympathetic (rest and digest) system, helping regulate heart rate, digestion, breathing, mood, inflammation, and even your immune response.
Why the Vagus Nerve Matters
The vagus nerve is responsible for:
- Slowing your heart rate
- Calming your breath
- Supporting digestion from stomach to intestines
- Regulating mood and emotional resilience
- Communicating between the brain and immune system to control inflammation
- Supporting swallowing, speech, singing, and eye movement
- Assisting in blood pressure regulation
It’s also deeply connected to key muscles like the sternocleidomastoid and trapezius, which are often involved in posture and stress-related tension.
The Anatomy of Calm
The vagus nerve has many branches and forms several important plexuses—or networks of nerves—that serve different parts of your body:
- – Pharyngeal branch: forms the pharyngeal plexus and helps control the throat muscles that support swallowing.
- – Superior laryngeal nerve: innervates the area near the glottis, supporting your ability to speak and protect your airway.
- – Recurrent laryngeal nerve: controls most of the vocal fold muscles, influencing your voice, breathing, and airway control.
- – Superior cardiac nerve: sends calming parasympathetic signals to the heart to help slow the heart rate and support heart rhythm.
- – Anterior pulmonary plexus: influences lung and respiratory function, supporting calm, full breathing.
- – Esophageal branches: help coordinate swallowing and move food efficiently through the esophagus.
- – Celiac and gastric branches: reach deep into the abdominal organs, including the stomach, pancreas, spleen, kidneys, adrenals, and small intestine—helping to regulate digestion, detoxification, and inflammation.
These plexuses also connect with:
- – The cardiac plexus: helps regulate heart rhythm and circulation.
- – The respiratory plexus: supports healthy, rhythmic breathing.
- – The celiac plexus (sometimes called the solar plexus): often referred to as the “abdominal brain,” this plexus supports gut function, emotional balance, and inflammation control.
- – The hypogastric plexus: located in the lower abdomen and pelvis, it regulates functions of the bladder, reproductive organs, and pelvic floor—key to both physical and emotional grounding.
All of these branches and plexuses allow the vagus nerve to act as a communication highway between your body and brain. For example, inflammation in your gut or lungs can be sensed by the vagus nerve and transmitted to your brain, triggering a calming anti-inflammatory response. This is part of what’s known as the inflammatory reflex, a vital function for healing and balance (Tracey, 2002).
In my practice, I use natural, gentle methods to support vagal tone:
- – Breathwork and guided exhalation techniques
- – Craniosacral therapy
- – Gentle eye and neck movement
- – Sound and vocal exercises (humming, singing)
- – Somatic exercises and body awareness
These approaches are supported by evidence-based practice. For example, slow breathing and vocalization have been shown to stimulate vagal tone and increase heart rate variability (Lehrer et al., 2020). Gentle manual therapies may help downregulate the sympathetic nervous system and shift the body into a parasympathetic state (Porges, 2011).
Manual lymphatic drainage (MLD) is not just about reducing swelling. The rhythmic, gentle touch used in MLD supports the parasympathetic nervous system and helps calm the vagus nerve. It promotes a sense of safety, grounding, and improved fluid movement—especially important after surgery, illness, or emotional trauma.
When performed with intention and skill, MLD can create a sense of deep relaxation, reduce nervous system overactivation, and support recovery by enhancing immune function and reducing inflammation. It’s another way the body receives the message, “you are safe.” Studies suggest that gentle manual stimulation may increase vagal activity and support autonomic balance (Zamunér et al., 2015).
You Don’t Have to Do It Alone
As a physical therapist trained in craniosacral therapy, manual lymphatic drainage, and somatic movement, I teach my patients how to naturally activate their vagus nerve for long-term healing and calm.
If you’re feeling anxious, inflamed, stuck in stress, or disconnected from your body, we can work together to help you reconnect, regulate, and recover—gently.
Book a session today at Chaux Physical Therapy to learn how to activate your vagus nerve naturally and calm your nervous system through physical therapy, breath, movement, and mindful touch.
Scientific References:
- – Tracey, K. J. (2002). The inflammatory reflex. Nature, 420(6917), 853–859.
- – Porges, S. W. (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-Regulation. W. Norton & Company.
- – Lehrer, P. M., et al. (2020). Heart rate variability biofeedback increases baroreflex gain and peak expiratory flow. Applied Psychophysiology and Biofeedback, 45(2), 65–76.
- – Zamunér, A. R., et al. (2015). Assessment of parasympathetic response during manual lymphatic drainage using heart rate variability. Journal of Manipulative and Physiological Therapeutics, 38(8), 581–587.
