How to Strengthen the Vagus Nerve and Improve Neurowellness: Part One

Recent advancements in pain science include the vagus nerve and the autonomic nervous system, which controls automatic functions such as breathing and heart rate. Neurowellness is a new holistic discipline aimed at regulating the nervous system to enhance sleep, stress resilience, and overall vitality, as noted by the Global Wellness Summit. This approach moves away from conventional medicine and therapies, emphasizing a proactive lifestyle to handle chronic mental overload. Gaining insight into the nervous system and stress response is the initial step in neurowellness.

The autonomic nervous system includes the sympathetic nervous system, known as "fight or flight," which responds to THREATS, and the parasympathetic nervous system, known as "rest and digest," which responds to SAFETY. Another aspect of the parasympathetic nervous system, described by the Polyvagal Theory by Stephen Porges, is the "freeze or fawn" response triggered by significant threats. The vagus nerves are paired cranial nerves originating from the brain stem, an ancient part of the brain. Although there are two nerves, one on each side, the vagus nerve is often referred to singularly. Each vagus nerve splits into two branches: the ventral (anterior) and the dorsal (posterior). The ventral vagal state fosters a sense of safety and calm, while the dorsal vagal state leads to immobilization and shutdown. The sympathetic nervous system protects by mobilizing you to act when faced with a threat, allowing you to avoid harm. Understanding the NORMAL responses to environmental cues is crucial for maintaining safety. It's also important to recognize that these responses are physiological rather than psychological; they are normal reactions to your environment, enabling your brain to keep you alive.

Imagine facing a life-threatening situation that causes your nervous system to quickly activate the primitive part of the vagus nerve, known as the dorsal vagal or red zone, much like how mammals "play dead". The graphic above illustrates this. This reaction is normal and expected, and your body should return to the green zone of safety once the threat has passed. However, it is not normal for the nervous system to become stuck or easily triggered when there is no life threat. This is the foundation of PTSD (post-traumatic stress disorder) and various psychological disorders. The positive news is that the nervous system can be recalibrated through a concept known as neuroplasticity.

Another example is when an injury or trauma occurs to the abdomen or pelvis, such as during a fall or contact sports. The brain instinctively protects the organs by tightening the connective tissue known as fascia, which signals to the brain that something has happened and further protection is needed. This is part of muscle memory and explains why someone might experience pelvic pain, poor digestion, menstrual cramping, and/or muscle dysfunction. If you continue to guard and protect the abdominal area due to pain, it creates a feedback loop, keeping muscles tense and organs lacking normal motility (think constipation). Receiving safe touch through hands-on manipulation of deep fascia, using a technique called visceral mobilization, provides positive feedback to the brain, fostering a sense of safety and restoring balance to the nervous system. The vagus nerve is 80% sensory, receiving most of its information from the senses, such as touch. You can transition from one state to another by overriding the subconscious and becoming more mindful, a process known as nerve mapping. Additionally, stimulating nerves in the face and head (above the diaphragm) is very effective and can quickly alter the brain due to the myelinated sheath that is part of the ventral vagal system. You can read more about vagus nerve exercises in Part 2 of this blog here.

To better understand the physiological response, it's crucial to recognize that 90% of the brain operates subconsciously, while only 10% is conscious. Many bodily sensations don't reach our conscious awareness, highlighting the importance of being mindful of mapping your nervous system to engage the other 90% of your brain. This is part of what we refer to as the "gut feeling" from the enteric nervous system, or "gut brain." It also explains why diet is important, as more neurons travel to the brain than from it. Unfortunately, the Standard American Diet (SAD) is low in nutritional value and filled with pesticides and artificial ingredients that the body doesn't recognize. If the gut becomes inflamed, nerve signals to the brain are disrupted, potentially causing brain inflammation that manifests as irritability, anxiety, depression, and more. A healthy mind requires a healthy gut!

The Vagal Brake

The vagus nerve functions as a brake to reduce the "fight or flight" response. In people who have experienced trauma or chronic pain, the vagus nerve might not work properly due to low vagal tone. The encouraging news is that you can enhance vagal tone through regular practice. Stephen Porges states, "when we are social and are engaged, we are reducing metabolic demands to facilitate health, growth, and restoration." Ensuring the vagus nerve operates optimally is essential for your health and healing potential. One method to reset your nervous system involves using mindfulness to override the instinctive reflex of automatic breathing. By noticing when you hold your breath or breathe shallowly, you can prompt yourself to take deep, diaphragmatic breaths. This action stimulates the vagus nerve, calming your nervous system and lowering respiration and heart rate.

Triggers and Glimmers

In her book, The Polyvagal Theory in Therapy, Deb Dana discusses the concepts of triggers and glimmers. A trigger is anything that the brain identifies as unsafe, whereas a glimmer creates an ideal state in the nervous system by stimulating the vagus nerve, allowing for "social engagement." Examples of glimmers include petting a dog, attending a concert, relaxing on the beach, spending time in nature, exercising under favorable conditions (without pain or extreme temperatures), receiving a massage, engaging in hands-on therapy (such as what we offer at Healthy Core), and being with people you have healthy relationships with. An important lesson we've learned is to actively seek out glimmers, especially if you anticipate being triggered in certain settings or with specific people, and to do so before the triggering event occurs. Consider firefighters, like my husband, who face numerous triggers on the job, such as the emergency call tones. Before his 7 am shift, we perform some cranial nerve resets mentioned below, ensuring he gets a good night's sleep and proper nutrition. Morning cortisol levels are at their peak and can be a trigger themselves. Knowing he will encounter various triggers during his 24-hour shift, we deliberately incorporate some "glimmers" beforehand. We've instinctively practiced this throughout his 30-year career, even without fully understanding the science behind it. Another example is intimacy. If you're stressed and not in the ventral vagal state, you may experience low libido or difficulty becoming aroused. Incorporating glimmers before intimacy can help regulate the nervous system, allowing you to be present. For those with a history of pain during sex, we recommend deep abdominal breathing, ear pulling, playing relaxing music, and anything that fosters an optimal nervous system. You can read our blog on healthy intimacy here.

Vagus Nerve Resets

You can alter your body's physiological response to your surroundings by stimulating the vagus nerve and the cranial nerves located in the brainstem or closely connected to the vagus nerve. In Part 2 of this blog, we will delve into how to stimulate the other nerves involved in social engagement, specifically the trigeminal nerve (cranial nerve V), facial nerve (cranial nerve VII), glossopharyngeal nerve (cranial nerve IX), and spinal accessory nerve (cranial nerve XI). It's easier than you might think and very effective!

My understanding of chronic pain both personally and in treating patients over 30 years has significantly transformed since I began applying the polyvagal theory and the concept of neurowellness. My perspective on pain has shifted, and I now prioritize nervous system regulation. Recognizing how the body physiologically reacts to threats, whether internal or external, and knowing that you can alter this response is empowering on the path to healing. I hope you will embrace this knowledge and apply it to prevent and alleviate pain. If you need assistance in getting started, contact our office to arrange a physical therapy evaluation with one of our specialists. Healthy Core therapists are trained to educate and guide you in pain science and recovery from chronic pain. You can achieve a pain-free life and become the best version of yourself!

Written by Janine Laughlin - September 2022, edited June 2026

References:

Reference Materials and Class Notes from Vagus Nerve Mojo Workshop by Perry Nickelston. January 2022.

Porges, Stephen. The Pocket Guide to the Polyvagal Theory. W. W. Norton & Co. 2017.

Dana, Deb. The Polyvagal Theory in Therapy. W. W. Norton & Co. 2018.