The Vagus Nerve & The Mind-Body Connection

Read Time: 11 minutes

Imagine for a moment that your body is a tree. Your brain is the branches, full of thoughts, emotions, and ideas. Your spinal column is the sturdy trunk, and beneath the surface, hidden yet essential, are your roots—your nerves—spreading throughout your body. Among these, one stands out: a deep taproot that connects and communicates with nearly every part of the tree. When the soil changes, or when the environment shifts, this root sends signals to the entire system, adjusting accordingly. In your body, that taproot is the vagus nerve, and it plays a critical role in your physical and mental well-being.

What is the Vagus Nerve?

The vagus nerve is the longest cranial nerve in your body, running from your brainstem down through your neck, chest, and into your digestive system. It acts as a two-way communication highway between your brain and major organs, like your heart, lungs, and gut. The vagus nerve is a key player in the parasympathetic nervous system—the part of your nervous system responsible for calming you down after stress, helping with digestion, regulating your heart rate, and even influencing your mood.

Think of your vagus nerve as what helps to keep your body balanced. When it’s functioning well, it helps regulate stress, emotions, and physical health. When it's not, things can feel out of sync—physically and mentally.

Back when our main stressors in life were getting enough food to eat and surviving the prehistoric wilds, our vagus nerve functioned fairly well. When we were presented with a threat (let’s say a charging saber-toothed-tiger), our brain shot signals down our vagus nerve, increasing our heart rates, pumping adrenaline, and heightening our awareness of our surroundings. 

Today, while we’re still presented with real threats in life, we’re also confronted with a daily slew of “perceived threats” or stressors that trigger our vagus nerve in the same way as a looming carnivore. We struggle with relationship anxieties, worries about school and careers, trauma, depression, loneliness and so much more. Because our vagus nerve (and brain) can’t differentiate between these kinds of stressors, we’re left in a constant state of stress that can wreak havoc on our bodies and minds. 

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Psst...by the way…

DO YOU FEEL LIKE YOUR GUT IS TRYING TO TELL YOU SOMETHING? IT JUST MIGHT BE.

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How Does the Vagus Nerve Affect Our Mental Health?

You’ve probably heard the terms “mind-body connection”, “brain-gut connection” or “brain-gut axis.” These all refer to the connection between our brain and our bodies via the vagus nerve. Knowing that the vagus nerve influences our stress response, emotional regulation, and even digestion, it’s safe to say it plays a huge role in both our mental health and physical health. 

Think of the vagus nerve as the communicator between our mind and body that acts in a reciprocal relationship. When we’re feeling happy, our body tends to function better. But, when we stress, that vagus nerve senses danger and becomes dysregulated. When our vagus nerve is working well (or what is often called “high vagal tone”) we’re better able to handle stress, stay emotionally balanced, and recover quickly from challenges. When it’s not (called “low vagal tone”), we might experience anxiety, depression, digestive issues, and even chronic fatigue.

What Are Some Examples of Low Vagal Tone?

If may have a low vagal tone if you:

• Feel constantly anxious or overwhelmed

• Have difficulty calming down after stress, or regulating your emotions

• Have frequent digestive issues like bloating, nausea, or irritable bowel syndrome (IBS)

• Experience brain fog and or have difficulty focusing

• Have trouble sleeping or always feel tired

• Seem to get frequent colds or have a weakened immune system

When your vagus nerve is dysregulated, you can feel stuck in a cycle of stress and discomfort.

What Are Some Examples of High Vagal Tone?

On the flip side, a high vagal tone means your body can handle stress well and return to a relaxed state quickly. You may have high vagal tone if you:

• Feel emotionally balanced and resilient

• You’re able to recover quickly from stressful situations

• Have healthy digestion with fewer stomach issues

• Think clearly and have good focus

• Get consistent, restful sleep

• Have a stronger immune system, with fewer illnesses

How Can Therapy Help Improve Vagal Tone and Mental Health?

Sure, physical exercise can help get those endorphins flowing and help temporarily regulate the mind-body connection, but I’m really here to tell you that one of the most effective ways to improve vagal tone and support mental health is through therapy. 

Here’s how:

1. Identify Your Symptoms of Stress

A professional therapist can help you identify your stress patterns; this means not only the thoughts and emotions that make you anxious, but the somatic, or physical symptoms you experience before and during your anxiety. Just knowing your symptoms of stress can help you begin to understand how your mind and body are connected.

2. Learn Breathwork and Relaxation Techniques

Mindfulness, meditation, and breathwork—these coping tools directly stimulate the vagus nerve. Deep, slow breathing signals to our body that it’s safe to relax. Having a few of these methods in our toolbox can help when we feel like we’re dysregulated.

3. Build Supportive Relationships

When we feel surrounded by those that make us feel safer, we feel more regulated. Therapy can help you develop healthier relationships, communicate better, and feel more supported, all of which contribute to better vagal tone and mental health.

Therapy for Teens & Young Adults in Denver to Help Regulate Your Vagus Nerve

Think again of your vagus nerve as that taproot that keeps your mind and body connected. When it’s nourished and strong, you feel balanced, resilient, and capable of handling life’s challenges. When it’s fragile, stress and mental health struggles can take a bigger toll.

The good news? You can improve your vagal tone through therapy and self-care. Whether it’s deep breathing, talking to a therapist, or simply laughing with friends, every step you take toward strengthening your vagus nerve is a step toward better mental health.

If you're in Colorado and need support in understanding and regulating your mind-body connection, we're here for you. Reach out anytime—we're committed to helping you feel more grounded, safe, and empowered in your body and surroundings.

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About Our Author | Lena McCain MA, LPC. 0017723

Lena McCain is our Founder here at Interfaith Bridge Counseling, where she continues her support as our Clinical Director. She also holds a Master of Arts degree in Clinical Mental Health: Mindfulness-Based Transpersonal Counseling Psychology from Naropa University.

Lena’s drive and passions lie in the realm of community building and youth collaboration, which she has spent the last 12 years studying with an emphasis on one’s exploration of personal growth, community healing, and multicultural values. Lena’s expertise in these areas and the therapeutic field acts as a reminder to our community, teens, and young adults that they are not alone in their experience of life.