At Anam Chara Counselling, we believe in a holistic approach to healing – one that recognizes the powerful link between mind and body. One of the lesser-known but deeply influential players in this connection is the vagus nerve.
Understanding how this nerve works can empower you to regulate stress, improve emotional resilience, and deepen your sense of calm and safety.
What is the Vagus Nerve?
The vagus nerve is the longest cranial nerve in your body. It travels from the brainstem through the neck and into the chest and abdomen, touching your heart, lungs, and digestive organs. Its name comes from the Latin word vagary, meaning “to wander” – and indeed, this nerve is a wanderer with wide-reaching effects.
It’s a core part of your parasympathetic nervous system, often referred to as the “rest and digest” system. It plays a crucial role in slowing your heart rate, supporting digestion, and helping your body recover from stress.
Why it Matters in Counselling
When we experience trauma, chronic stress, or anxiety, our nervous system can become stuck in patterns of hyperarousal (fight or flight) or hypoarousal (freeze or shutdown). This can show up as racing thoughts, emotional numbness, panic, or a deep sense of disconnection.
Working with the vagus nerve – what’s known as vagal toning – can help shift these states in a 'bottom-up' manner. When the body feels calm, the brain interprets this felt sense of calm, and our thoughts will reflect this as well. Activating the vagus nerve supports emotional regulation, increased resilience, and a greater capacity for presence in our lives and relationships.
Signs of a healthy Vagus Nerve (Good “Vagal Tone”)
- You can calm down quickly after stress
- Your breathing is steady and deep
- You feel connected to others
- You can respond rather than react in difficult moments
- You recover well from illness and fatigue
Simple Vagus Nerve Exercises You Can Try
You don’t need complicated tools to engage your vagus nerve – just a few minutes and a bit of intention.
Here are a few techniques often shared in therapy sessions:
- Deep, slow breathing (especially longer exhales)
- Humming or chanting (activates the vocal cords and vagus pathway)
- Cold exposure (like splashing your face with cool water or an ice pack on the back of the neck)
- Gentle neck stretches or yawning
- Mindful connection with others – eye contact, safe touch, laughing These practices are not a cure-all, but they support the nervous system in becoming more adaptable and self-regulating, which is key for long-term emotional well-being.
Integrating Vagal Awareness Into Counselling
At Anam Chara Counselling, we incorporate body-based awareness into talk therapy. Whether through EMDR, Internal Family Systems, mindfulness, or relational work, we help clients reconnect with their bodies and nervous systems as allies in the healing process. If you’ve been feeling overwhelmed, stuck, or disconnected, exploring your body’s natural pathways to calm can be a powerful starting point. The vagus nerve is just one of the many ways we support you in moving from surviving to thriving.
Interested in learning more about how your body and mind work together in healing? Reach out for a free consult
Laura Cavaliero
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