Vagus Nerve: the bridge between body, mind and emotions
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Have you ever heard that the body "speaks" what the mind feels? Well, that's exactly what the vagus nerve does: it translates emotions into physical reactions and transforms bodily sensations into mental states. In other words, it's like a living bridge, connecting the brain, the heart, the gut, and even mood. And when we learn to activate this bridge, we discover that it's possible to access states of calm, focus, and emotional balance much more easily.
The vagus nerve has been studied for decades by neuroscience, but only recently has it also come to be seen as a powerful tool for well-being, mental health, and self-awareness. It explains, physiologically, why conscious breathing, meditation, and positive emotions really work to reduce stress and transform our mindset.
Let's delve deeper and understand how the vagus nerve acts on the body, mind, and emotions, and, most importantly, how you can stimulate it to live with more ease and mental clarity.
What is the vagus nerve and why is it so important?
THE vagus nerve It is the tenth of the twelve cranial nerves and the longest of them. Its name comes from Latin. vagus, which means "wandering," because it literally travels throughout the entire body, connecting the brain to various vital organs.
It originates in the brainstem and branches out throughout the chest and abdomen, reaching the heart, lungs, liver, stomach, and intestines. This communication network makes it one of the main pathways of... parasympathetic nervous system, responsible for bringing the body back into balance after stressful situations.
In other words: if the sympathetic nervous system is the "accelerator" (activated by stress and action), the vagus nerve is the brake that restores our calm. It slows the heart rate, regulates breathing, balances digestion, and sends the message to the brain that everything is alright.
“"The vagus nerve is the main nerve of the parasympathetic nervous system, responsible for connecting the brain, heart, and intestines, regulating vital functions such as breathing, digestion, and heart rate. Above all, it acts as a natural brake for the body, helping to maintain the balance between body and mind."”
The role of the vagus nerve in the autonomic nervous system
The autonomic nervous system controls involuntary functions such as heartbeat, breathing, and digestion, and is divided into two poles: sympathetic and parasympathetic.
The vagus nerve is the cornerstone of the second. Thus, it acts as a messenger of peace, reducing the release of adrenaline and cortisol and activating responses of rest, recovery, and regeneration.
Where it goes and what it controls in the human body.
The vagus nerve runs through the neck, passes between the heart and lungs, and branches out to the intestines. Above all, this path makes it a direct communication route between the brain and the body, carrying information in two directions — 80% of vagal fibers carry information from the body to the brain.
Why is the vagus nerve called the "nerve of calm"?“
It is known as the "nerve of calm" because it activates the so-called state of physiological safety. In other words, when the vagus nerve is toned and healthy, you feel clarity, balance, and confidence. On the other hand, when it is inhibited, symptoms such as anxiety, insomnia, palpitations, and a constant feeling of alertness arise.
Body, mind, and emotions: the invisible connection sustained by the vagus nerve.
The vagus nerve is the link that unites biology and psychology. It is the physical basis of what we call the "mind-body" connection.
The emotional brain and the limbic system in action.
The limbic system, formed by structures such as amygdala, The amygdala, hypothalamus, and hippocampus—the center of emotions—is where something triggers fear or stress. Therefore, when something triggers fear or stress, the amygdala sends signals that activate the sympathetic nervous system, preparing the body to fight or flee. The vagus nerve then sends signals back to the brain. “"It's over, you can relax"”.
The relationship between the vagus nerve and the gut-brain axis.
Recent research shows that serotonin 90% — neurotransmitter The hormone responsible for well-being is produced in the gut, and the vagus nerve is the main communication pathway for this axis. In other words, when we take care of our body, our diet, and our breathing, we are, in fact, taking care of our brain and our mood.
How the vagus nerve influences mood, focus, and well-being.
Vagal activation balances brain chemistry, reduces inflammation, and stimulates the release of neurotransmitters such as dopamine and oxytocin, which are linked to happiness and emotional bonding. This balance creates the ideal state for focus, creativity, and emotional stability—the foundation of a healthy mindset.
The vagus nerve and the power of emotional self-regulation.
When calm becomes a choice.
One of the greatest lessons from neuroscience is that we can train the brain to respond calmly, even when faced with challenges. In this sense, the vagus nerve is the biological mechanism of this self-regulation. Thus, it allows you to pause before reacting, observing emotions without being overwhelmed by them.
The impact on stress and anxiety
When the vagus nerve is active, the body interrupts the stress cycle. Consequently, the heart rate decreases, breathing deepens, and the brain exits survival mode. This explains why breathing practices and meditation reduce anxiety and panic attacks: they activate the vagal calming circuit.
Neuroplasticity and emotional regulation
The good news is that the vagus nerve responds to repetition. Just like muscles, it can be trained. When you practice techniques that activate it, you create neural connections linked to balance and serenity. That is neuroplasticity applied to emotional well-being.
“"The vagus nerve connects the brain to the body and regulates emotional reactions. When activated, it reduces stress, lowers heart rate, and induces a state of calm and security, facilitating emotional self-regulation and mental balance."”
Stimulating the vagus nerve: practices to harmonize body and mind.
The vagus nerve responds to lifestyle, breathing rhythm, and even the way we think. Below, discover the main ways to activate it, in simple, effective methods proven by neuroscience.
Conscious breathing and heart coherence
THE breathing It is the most direct pathway to the vagus nerve. Thus, when we inhale and exhale slowly, we signal to the brain that the environment is safe. In this sense, techniques such as 4-6 breathing (inhaling for 4 seconds and exhaling for 6) induce a state of cardiac coherence, in which the rhythm of the heart and the rhythm of breathing become synchronized.
This harmony increases heart rate variability (HRV) and reduces cortisol production, promoting deep physiological relaxation. With daily practice, the body learns to remain in this state of calm even in stressful situations.
Meditation, mindfulness and deep relaxation
Meditation and the mindfulness They not only calm the mind, but also reconfigure brain circuits linked to attention and emotional regulation. Research indicates that regular practice increases vagal tone and strengthens areas of the prefrontal cortex, responsible for decision-making and self-control, while decreasing activity in the amygdala, the center of fear responses.
Therefore, when we meditate mindfully, observing thoughts and sensations without judgment, the body interprets the moment as safe and activates the parasympathetic nervous system. This state is the opposite of anxious "autopilot": it's the point where body and mind start speaking the same language again.
Cold showers, vocalization, and laughter: biological shortcuts to balance.
Physical stimuli also modulate the vagus nerve. The controlled thermal shock of a cold shower or facial immersion in ice water awakens ancestral vagal reflexes, reducing heart rate and improving brain oxygenation. Similarly, the laughter, Singing and sound vibration (including the simple hum) activate vagal nerve endings in the throat and inner ear. These practices combine movement, sound, and breath—three languages that the body understands as signals of safety. Therefore, incorporating them into daily life is a fun and natural way to restore physiological and emotional balance.
The role of gratitude and positive emotions.
Positive emotions are also a form of exercise for the vagus nerve. Studies in positive psychology, such as Barbara Fredrickson's "amplification and building" theory, show that states like joy, love, and gratitude expand our cognitive and physiological resources. Thus, when we cultivate gratitude, the body releases... oxytocin and serotonin, neurotransmitters that elevate mood and increase HRV, a clear sign of a healthy vagus nerve. Simple practices, such as write three things Things we are grateful for, for example, train the brain to focus on what goes right, creating an upward spiral of well-being.
HRV Biofeedback: Technology at the service of emotional self-mastery.
One of the most modern ways to strengthen the vagus nerve is Heart Rate Variability (HRV) Biofeedback. Through sensors in apps, watches, or chest straps, it's possible to monitor in real time how the heart responds to breathing and emotional state.
Therefore, the higher the HRV (Heart Rate Variability), the greater the body's ability to adapt to stress, a sign of a balanced nervous system. During training, the person adjusts their breathing to find the ideal rhythm in which the heart and lungs work in harmony. The result is measurable: more calmness, focus, and mental clarity.
HRV-Biofeedback represents a true bridge between science and mindfulness. It makes visible what was previously subjective, showing that calmness, concentration, and emotional balance can be learned and monitored, like any other skill.
“"The vagus nerve can be activated by simple practices such as mindful breathing, meditation, exposure to cold, singing, laughter, and positive emotions. These techniques reduce stress, increase vagal tone, and restore balance between body and mind."”
The integration between NLP, Positive Psychology and Mindfulness in strengthening the vagus nerve
Reprogramming the internal dialogue
NLP teaches that our thoughts shape our physiological responses. After all, by replacing self-sabotaging patterns with constructive affirmations, you alter your internal state and, consequently, activate the vagal circuit of well-being.
Positive emotions and physiological resilience
Positive Psychology reinforces that elevated emotions strengthen the immune system and increase resilience. Therefore, the greater the vagal tone, the faster the body recovers from stressors—a true emotional shield.
Mindfulness and balance
THE mindfulness, This, in turn, trains the mind to remain in the present, avoiding excessive focus. rumination And worry — two great enemies of the vagus nerve. This conscious attention, primarily, is one of the most effective ways to restore balance between body and mind.
Signs of imbalance: when the vagus nerve loses its optimal function.
A weakened or underactive vagus nerve manifests itself in a variety of subtle but impactful ways.
Fatigue, insomnia, tachycardia, and chronic anxiety.
These symptoms indicate a body stuck in alert mode, with low vagal tone. The individual constantly feels exhausted, tense, and mentally scattered, as if unable to "switch off.".
How to identify and restore vagal balance
Symptoms such as slow digestion, lack of focus, and irritability are common. Recovery begins with simple practices: breathing, meditation, and reconnecting with the body. Primarily, the secret is consistency, not intensity.
Practical exercise: vagal breathing to calm body and mind.
Try this simple technique to activate the vagus nerve and reduce stress:
- Sit comfortably and close your eyes.
- Breathe deeply through your nose for 4 seconds.
- Hold your breath for 2 seconds.
- Exhale slowly through your mouth for 6 seconds, making a slight "y" sound. “"hmmmm"”.
- Repeat 3 to 5 times, focusing your attention on your breathing and bodily sensations.
In less than 3 minutes, the brain recognizes the calming pattern, the heart slows down, and the vagus nerve is stimulated. This simple exercise is a practical way to reprogram your emotional state.
Traps that sabotage vagal and mental balance
Hyperconnectivity and the constant consumption of stressful news keep the sympathetic nervous system on high alert. In other words, this depletes vagal tone and creates a cycle of anxiety. Disconnecting periodically is a powerful way to restore physiological calm.
Furthermore, many people still associate rest with laziness. In fact, it is during rest that the vagus nerve works the most, repairing tissues, balancing hormones, and restoring mental focus.
Conclusion: the path back to harmony between body, mind, and emotions.
The vagus nerve is much more than an anatomical structure. Above all, it is the conduit for our emotional intelligence. Therefore, when we strengthen it, we learn to respond to the world with presence, serenity, and clarity, instead of reacting impulsively.
Thus, true mindset reprogramming begins in the body. Therefore, by taking care of our physiology, we create the ideal conditions to cultivate positive thoughts and emotions. And, by practicing mindfulness, conscious breathing, and gratitude, we strengthen not only the vagus nerve, but also our own capacity to live with balance and purpose.
FAQ – Questions and answers about the vagus nerve
1. What is the vagus nerve in a few words?
The vagus nerve is the main nerve of the parasympathetic nervous system, responsible for connecting the brain, heart, and intestines and maintaining the body's balance.
2. How to activate the vagus nerve naturally?
Deep breathing, meditation, cold showers, chanting, and laughter are simple and effective ways to stimulate the vagus nerve.
3. Does the vagus nerve influence anxiety?
Yes. It regulates the stress response and, when strengthened, reduces amygdala activity, thus decreasing anxiety symptoms.
4. Is there a relationship between the vagus nerve and the intestine?
Yes. The vagus nerve is the main communication pathway between the brain and the gut, influencing mood, digestion, and well-being.
5. Is it possible to "train" the vagus nerve?
Yes. Just like a muscle, it responds to repetition. The more you practice calmness and presence techniques, the stronger your vagal tone becomes.
Image: Freepik
Marcel Castilho is an expert in neuromarketing, neuroscience, mindfulness and positive psychology. In addition to being an advertiser, he also has a Master's degree in NLP – Neurolinguistic Programming. As the owner and founder of the communications agency VeroCom and also of the digital agency Vero Contents, he has been studying human behavior for over 30 years.
