Feeling frazzled, bloated or on edge? It might not just be the fact that Christmas is around the corner (although that is likely playing its part) — it could be your vagus nerve.
There’s a reason why our gut health is linked so closely with our general mood and wellbeing, and that reason is running right through the centre of our bodies: the vagus nerve.
The vagus nerve acts like our internal ‘rest-and-digest’ switch: when it’s humming along nicely, digestion feels smoother, stress feels more manageable, and sleep often improves. But when it’s a bit sluggish (which can happen more easily during perimenopause and menopause) everything can feel just that little bit harder.
The good news? We can train it. Here, we explore how the vagus nerve works, why it matters in midlife, and the easy exercises that can make a big difference…
What is the vagus nerve, and why does it matter in midlife?
The vagus nerve is the main nerve of the parasympathetic nervous system — a calming circuit that helps steady our heart rate, promote healthy digestion, and regulate inflammation. A key part of this is vagal tone, which refers to how responsive the nerve is.
Midlife hormones can cause a bit of turbulence in all of this, as Dr Rabia Topan, Consultant Neurogastroenterologist at The Functional Gut Clinic explains.
“As oestrogen and progesterone fluctuate during perimenopause and menopause, we experience changes in mood, digestion, and stress resilience,” she says. “Oestrogen actually supports vagal tone, so when levels decline, it can become harder for the body to shift out of ‘fight or flight’ mode.”
This drop in vagal tone can show up as bloating, indigestion, anxiety or disrupted sleep — all of which can indicate that the vagus nerve is in need of some TLC.
The gut-brain connection: how the vagus nerve affects digestion and mood
Heard of the gut-brain axis before? Well, the vagus nerve is a pretty big part of it, which is why our digestion is affected by our mood, and vice versa.
“About 90% of vagal fibres carry messages from the gut to the brain,” explains Jane Ollis, Medical Biochemist and Founder of SONA. “When vagal tone drops, that communication falters, leading to bloating, IBS-like symptoms, and emotional mood swings.”
This isn’t just theory — the science backs it up. A recent review shows that gut-derived serotonin (yes, most of our serotonin is made in the gut) activates vagal sensory fibres and plays a key role in stress response, mood and immune function.
A well-functioning vagus nerve keeps the conversation between gut and brain flowing smoothly. The best part is that simple, everyday practices can make a big difference.
Easy exercises to stimulate the vagus nerve
Slow, deep breathing
“The key technique is breathing at a slower rate, with a longer exhale to inhale ratio (6:4),” Dr Rabia says. “This has been shown to increase vagal activity in research.”
When and how: This video shares a simple practice you can do before a meal, in the morning, or before bed. You can choose any breathing exercises you like, and remember that consistency matters more than length — daily is ideal.
Humming, chanting or singing
The vagus nerve runs through the throat, so vocal vibration gently stimulates it.
“When you hum, sing, or even sustain long vowels, you send mechanical vibrations along those fibres, stimulating upward vagal signals to the brain,” Jane confirms.
When and how: Hum a tune or chant ‘om’ for as long as possible, whenever and wherever it suits — sitting at home, while showering, making a cup of tea, or cooking a meal. Again, consistency is key.
Cold exposure
Cold water therapy can ease menopause symptoms, but it can also stimulate the vagus nerve too. Don’t worry — we’re talking short bursts over ice baths.
When and how: Splash your face with cold water, end your shower with 10-20 seconds of cool water, or apply a cold compress to the side of the neck. “This is enough to trigger the trigeminal-vagal reflex arc, slowing your heart rate and activating the parasympathetic system,” Jane notes.
Gentle movement
Yoga, tai chi and slow walking all stimulate vagal pathways. Whether you try helpful yoga exercises to reduce anxiety or a short walk in the evening (wrapping up now that it’s cold of course), it all helps.
When and how: Choose a daily practice you’ll stick to like cat-cow breathing or lying with your legs up the wall. Pair this with deep breathing to calm your nervous system.
Connection
“When we laugh, talk, or feel understood, we activate the same neural pathways that calm the heart,” Jane explains. “Our nervous system was designed to co-regulate long before we learned the term ‘self-care’.”
When and how: Reach out to a loved one when you’re feeling low or more anxious than usual. Schedule regular breaks from work and make time for small pockets of joy, however that looks for you.
Consider tech
Wearable devices can help to stimulate and tone the vagus nerve over time. Our go-to? Pulsetto. This handy piece of tech gently stimulates your vagus nerve – giving your nervous system the calming reset it needs. Save £10 with LIZLOVES.
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