Tuning In: How the Vagus Nerve Helps You Come Home to Your Body

calm

Feeling out of it lately? Like your brain and body are on different planets? You’re not alone. Whether it’s the constant stream of bad news, the stress of trying to keep up, or the exhaustion of navigating life in uncertain times, your nervous system may be working overtime just to keep up. The experience of embodiment—being fully present in your body—can help you reclaim a sense of connection, presence, and ease. And at the core of this process is the vagus nerve: your body’s built-in ally for regulation, healing, and self-awareness.

Meet Your Inner Regulator: The Vagus Nerve

Nicknamed the “wandering nerve,” the vagus nerve begins in your brainstem and travels through your neck, chest, and abdomen—touching your heart, lungs, and digestive tract along the way. It’s a vital part of the autonomic nervous system, helping regulate your physiological responses to safety and threat.

vagus nerve

Dr. Stephen Porges’ Polyvagal Theory breaks down the vagus nerve’s role in three primary states of being:

  • Ventral Vagal (Safe & Connected) – You feel calm, socially engaged, and anchored in your body.
  • Sympathetic (Fight or Flight) – Your system gears up for action in response to perceived danger.
  • Dorsal Vagal (Shut Down) – You go numb or disconnected, often as a protective response to overwhelm.

These states are automatic, but not out of your influence. With awareness and practice, you can learn to guide your nervous system back toward safety and connection.

Vagal Tone: Why It Matters

Think of vagal tone as your nervous system’s flexibility—its ability to bounce back from stress and return to a calm baseline. 

A high vagal tone is linked to:

  • Emotional resilience
  • Healthy digestion
  • Heart rate variability (a marker of nervous system adaptability)

Low vagal tone, on the other hand, can show up as:

  • Chronic anxiety or burnout
  • Digestive issues
  • Feeling emotionally numb or shut down

The empowering news? Vagal tone can be improved, and doing so enhances your capacity for embodiment.

The Vagus Nerve and Embodiment

Embodiment is the experience of being fully present in your body, where your mind and body function as an integrated whole (Mind & Life Institute, 2023). When embodied, you are more in tune with your sensations, emotions, and environment, allowing you to engage deeply in life. Many of us are spending our days in a state of chronic tension or emotional numbness without even realizing it. This is what we mean by disembodiment—when it feels like your thoughts are racing but your body is somewhere far away. You might find it harder to relax, focus, or even know what you need. It’s not your fault—it’s your nervous system trying to protect you. The good news? You can gently guide it back toward balance.

By strengthening the vagus nerve and promoting nervous system regulation, you can increase your ability to experience embodiment. Mindful movement, breathwork, and sensory awareness all play a role in shifting from disconnection to full presence.

Simple Practices to Strengthen the Vagus Nerve and Enhance Embodiment

1. Breathe with Awareness

Slow, deep breathing is one of the most effective ways to activate the vagus nerve. Try inhaling for four counts, holding your breath in for seven counts,  and exhaling for eight counts. Emphasizing a long exhale can shift your body into a state of relaxation and presence (Schwartz, 2020).

2. Engage in Mindful Movement

Movement can help integrate the mind and body by bringing attention to sensation. Yoga, stretching, and even rocking back and forth support vagal tone and enhance embodiment. Movements like spinal twists and cat-cow stretches stimulate the vagus nerve and encourage deeper connection to the body (Emerson & West, 2015).

3. Foster Social Connection

Your vagus nerve is linked to social engagement, meaning that safe, positive interactions help regulate your nervous system. Making eye contact, using a warm voice, and sharing laughter can all activate the ventral vagal state, reinforcing a sense of connection and safety (Dana, 2018).

4. Use Sound and Vibration

Since the vagus nerve passes through the throat and ears, humming, singing, chanting, or even gargling water can stimulate its function. These practices create soothing vibrations that help regulate your nervous system (Rosenberg, 2017).

5. Ground Yourself in the Present

Sensory awareness is a key pathway to embodiment. Spend time in nature, feel the ground beneath your feet, or engage in grounding exercises like pressing your palms together or focusing on textures. These practices strengthen vagal tone and enhance your connection to your physical self (Dana, 2018).

Bringing It All Together

Your vagus nerve is a powerful bridge between mind and body, shaping your ability to feel safe, connected, and present. By incorporating breathwork, movement, social engagement, and sensory grounding into your daily life, you can cultivate a greater sense of embodiment and well-being.

Rather than feeling stuck in stress or disconnection, you can learn to work with your nervous system to foster balance, presence, and a deeper understanding of yourself. If you would like to explore how therapy at Wildflower can help you with these goals, reach out to us to learn more.

References

Dana, D. (2018). The polyvagal theory in therapy: Engaging the rhythm of regulation. 

W. W. Norton & Company. Emerson, D., & West, C. (2015). Trauma-sensitive yoga in therapy: Bringing the body into treatment. 

Mind & Life Institute. (2023). Embodiment: Understanding the mind-body connection. Retrieved from https://www.mindandlife.org/insight/embodiment/

Porges, S. W. (2011). The polyvagal theory: Neurophysiological foundations of emotions, attachment, communication, and self-regulation. 

W. W. Norton & Company. Rosenberg, S. (2017). Accessing the healing power of the vagus nerve: Self-help exercises for anxiety, depression, trauma, and autism. North Atlantic Books.

Schwartz, A. (2020). Vagus nerve regulation, embodied yoga, and trauma recovery [Presentation]. Embodied Yoga Summit.