Why the Vagus Nerve Is Called the Body’s Reset Button
- The Bioregulatory Medicine Institute
- 1 day ago
- 10 min read
Join Dr. James Odell for Season 2 of the Science of Self-Healing Podcast! He's the medical and executive director for BRMI, as well as a practicing naturopathic doctor for over 35 years, and he's here to share with you his extensive knowledge of medicine from a different perspective.
Can you really heal your body from within,without medication or expensive treatments?
In this powerful episode of The Science of Self-Healing, Dr. Odell explores one of the most overlooked keys to physical and emotional wellness: the vagus nerve. Known as the "wandering nerve," the vagus connects your brain to your heart, gut, lungs, and more—regulating digestion, immune response, inflammation, and even your ability to feel calm and connected.
He’ll also explain the anatomy and function of this remarkable nerve, how it influences the autonomic nervous system, and why it's essential to your body's natural healing process. You’ll also discover the latest on polyvagal theory, how to improve vagal tone, and practical, accessible ways to stimulate the vagus nerve naturally—like breathwork, cold exposure, chanting, laughter, and even meaningful eye contact.
This episode isn't just science—it's an invitation to slow down, tune in, and awaken your body's deep wisdom to heal, restore, and thrive.
Transcript for: Why the Vagus Nerve Is Called the Body’s Reset Button
Hello and welcome to the Science of Self-Healing podcast, produced by the Bioregulatory Medicine Institute (BRMI). We provide unique insights into how you can naturally support your body’s ability to regulate, adapt, regenerate, and self-heal. I’m Dr. James Odell, your host and BRMI’s medical and executive director, with over 35 years as a naturopathic doctor. Please remember, this podcast is for informational purposes only and not a substitute for personalized care from a qualified health professional.
Before we begin, I’d like to invite you to our upcoming conference and retreat aboard Celebrity Cruise’s ship Beyond. We’ll depart from Miami for a 7-night Caribbean cruise, visiting St. Kitts, St. Thomas, and the Dominican Republic. We’ve reserved Aqua Class Staterooms with exclusive amenities, starting at $2,284.50 per person (double occupancy), plus $295 for the conference with promo code BEYOND. Our conference, held on sea days, features a range of engaging talks and is open to practitioners and anyone interested in health. Space is limited—visit brmi.online for details and registration. We hope to see you aboard!
In this podcast episode, I will dive deep into the anatomy and function of the vagus nerve, its role in the autonomic nervous system, and its centrality to the body’s self-healing mechanisms. We’ll also explore the emerging science of vagal tone, the polyvagal theory, and practical methods for vagus nerve stimulation that can be applied in daily life. As we’ll see, tapping into the power of the vagus nerve isn’t just about healing disease—it’s about unlocking a way of living that is grounded, balanced, and whole.
In a fast-paced world overwhelmed by chronic stress, inflammatory disease, and mental health struggles, the pursuit of healing often seems external—found in pills, treatments, or specialist offices. Yet, hidden within the human body lies an intricate system designed not only for survival but for regeneration. At the heart of this system is a lesser-known but profoundly powerful player: the vagus nerve.
Named after the Latin word vagus, meaning “wandering,” the vagus nerve is aptly named for its expansive reach throughout the body. It serves as a communication superhighway between the brain and nearly every vital organ. More than a passive messenger, the vagus nerve is an active regulator of homeostasis, immunity, inflammation, emotional balance, and recovery. In recent decades, science has begun to affirm what ancient healing traditions have always understood—that the nervous system is not just a conduit of signals, but a master switch for healing.
Anatomy of a Healing Conduit
The vagus nerve is the tenth of twelve cranial nerves and is the longest and most complex of them all. It originates in the medulla oblongata at the base of the brainstem and branches down into the neck, chest, and abdomen. Along the way, it interfaces with the throat, heart, lungs, diaphragm, stomach, liver, pancreas, kidneys, and intestines. It is the only cranial nerve that exits the head and extends into the visceral organs, which is why it has been aptly called the “wanderer.”
Surprisingly, about 80 percent of the fibers in the vagus nerve are afferent, meaning they carry messages from the body back to the brain rather than from the brain to the body. This fact shifts our understanding of how information flows: the brain is constantly being shaped by what’s happening in the body, especially the gut and heart. Our perception of safety, emotional state, and even clarity of thought are deeply influenced by signals coming through this nerve.
The vagus nerve plays several essential roles. It slows the heart rate when we are at rest, promotes digestive secretions and movement, modulates immune responses to help control inflammation, and helps regulate mood and anxiety. It also influences breathing patterns, controls reflexes that limit systemic inflammation, and facilitates social engagement behaviors such as facial expression and eye contact. These diverse functions reveal the vagus nerve as a master regulator of well-being.
The Autonomic Nervous System and the Healing Response
The human autonomic nervous system is divided into two main branches: the sympathetic nervous system and the parasympathetic nervous system. These systems regulate all unconscious bodily processes and keep us in physiological balance.
The sympathetic nervous system activates the fight-or-flight response in times of perceived danger. It increases heart rate, dilates pupils, and redirects blood flow to the muscles to prepare for action. This response is necessary in true emergencies, but in modern life, it is frequently triggered by chronic psychological stress, deadlines, and social pressures.
The parasympathetic nervous system counters this effect by calming the body down. When active, it slows the heart rate, deepens the breath, restarts digestion, and promotes immune and hormonal balance. The vagus nerve is the primary channel through which these parasympathetic effects are mediated, making it the body's natural reset button.
A major advancement in our understanding of vagal function came from Dr. Stephen Porges’ polyvagal theory. According to this theory, the vagus nerve has two major branches, each serving different evolutionary and emotional functions. The older dorsal vagal complex is unmyelinated and is associated with the body’s freeze or shutdown response when stress becomes overwhelming. The newer ventral vagal complex, which is myelinated, supports social engagement, calm states, and emotional regulation. More on Dr. Stephen Porges’s Polyvagal theory can be viewed on Youtube.
When the ventral vagal complex is engaged, the body feels safe and can rest, digest, connect, and heal. When under threat, the nervous system may shift into sympathetic overdrive or dorsal shutdown. Healing involves guiding the nervous system back into ventral vagal activation, where both connection and resilience are restored.
Vagal Tone and Self-Healing
Vagal tone refers to the strength and efficiency of the vagus nerve’s ability to regulate the autonomic nervous system. It is often measured by heart rate variability (HRV), which is the slight variation in time between heartbeats. A higher HRV indicates better vagal tone and is associated with greater emotional flexibility, physical resilience, and overall health. It allows the body to switch efficiently between states of activation and rest.
Low vagal tone, on the other hand, correlates with a range of physical and psychological conditions. It is frequently found in people with irritable bowel syndrome, anxiety, depression, autoimmune diseases, migraines, and chronic fatigue syndrome. These individuals may have trouble calming down after stress, digesting food, or maintaining balanced immune function.
The encouraging news is that vagal tone can be improved. Through deliberate practices that stimulate the vagus nerve, people can increase HRV and retrain their nervous systems to spend more time in parasympathetic healing states. Just as muscles strengthen with use, the vagus nerve responds to consistent engagement.
Practical Methods to Stimulate the Vagus Nerve
There are many natural, non-invasive ways to stimulate the vagus nerve and promote parasympathetic activity.
One of the most accessible methods is diaphragmatic breathing. By taking slow, deep breaths that expand the belly, the body activates sensors in the lungs and diaphragm that send calming signals to the brain. A common breathing pattern is to inhale for four seconds and exhale for eight seconds, which enhances vagal activity and helps shift the body into a relaxed state.
Cold exposure is another effective method. Splashing cold water on the face, taking cold showers, or immersing oneself briefly in cold water activates the mammalian dive reflex, which lowers the heart rate and engages the parasympathetic nervous system. Over time, this practice can increase resilience to stress.
Vocalizing also stimulates the vagus nerve. Because the nerve runs along the larynx, singing, humming, chanting, or even gargling can create vibrations that stimulate vagal pathways. Practices such as chanting “Om” or singing regularly have been shown to improve mood and nervous system regulation.
Mindfulness and meditation are powerful tools as well. Focusing attention inward, particularly on the breath or bodily sensations, strengthens interoception—the ability to sense internal states. This awareness is linked with improved vagal tone, emotional regulation, and reduced inflammation.
Social engagement is another major vagal stimulator. Making eye contact, speaking in soothing tones, and engaging in loving or compassionate interactions activate the ventral vagal complex. Feeling safe with others supports nervous system regulation and deepens healing.
Laughter also plays a role in stimulating the vagus nerve. Genuine laughter causes rhythmic contractions of the diaphragm, which indirectly stimulates the nerve and promotes relaxation and bonding.
Finally, physical movement like yoga or tai chi supports vagal activation by coordinating breath and posture. These mindful movement practices have been shown to increase HRV and promote parasympathetic dominance.
Vagus Nerve Dysfunction and Chronic Illness
When the vagus nerve is underactive or dysregulated, the body may remain stuck in a chronic state of stress. This disrupts digestion, weakens immunity, inflames tissues, and dysregulates mood. Over time, vagus nerve dysfunction contributes to a wide array of chronic illnesses, including fibromyalgia, post-viral syndromes like long COVID, chronic fatigue syndrome, and inflammatory bowel disease.
Medical science has explored technological ways to intervene in such cases. One of these is vagus nerve stimulation (VNS), which involves implanting a small device under the skin of the chest that sends electrical impulses to the nerve. This therapy is FDA-approved for treatment-resistant depression and epilepsy, and studies are exploring its use for inflammatory diseases, PTSD, and more.
There are also non-invasive VNS options emerging, such as devices that stimulate the auricular branch of the vagus nerve through the ear. These tools show promise in supporting nervous system regulation without the need for surgery or medication.
Still, many experts argue that daily practices—breathing, cold exposure, meditation, and social connection—are more sustainable and empowering ways to retrain the nervous system for healing.
Emotional Healing and the Vagus Nerve
Emotional healing depends not only on mental insight but on physiological safety. Trauma, anxiety, and long-term stress live in the body as much as the mind. When someone has experienced repeated emotional overwhelm, their nervous system often stays in a state of hyper-vigilance or shutdown. This makes them more vulnerable to chronic illness, disconnection, and emotional dysregulation.
Re-engaging the vagus nerve allows the body to come out of defensive states and into a place where healing can occur. Practices that combine body awareness with emotional presence—such as somatic experiencing, trauma-informed yoga, or therapeutic breathwork—can help discharge stored survival responses and reset the autonomic balance.
Importantly, co-regulation with others is often a key part of this process. Human beings are wired for connection. Safe relationships—where we are seen, heard, and comforted—are among the most powerful tools for restoring vagal tone. Eye contact, physical touch, supportive conversation, and compassionate listening all send cues of safety to the nervous system, allowing it to rest and rebuild.
Healing from Within
The vagus nerve is not just a physical structure—it is the master communicator between body and brain, the gatekeeper of balance, and the instrument through which self-healing unfolds. When we learn how to activate and care for it, we unlock a natural, biological capacity for restoration that is too often overlooked in modern healthcare.
The path to healing is not always found in fighting disease, but in creating conditions where the body no longer feels under threat. By stimulating the vagus nerve, we support digestion, calm the heart, lower inflammation, and clear the mind. We reconnect with ourselves, with others, and with life itself.
In a world that teaches us to push through pain, hustle through exhaustion, and suppress our needs, the wisdom of the vagus nerve offers a radical alternative: to slow down, breathe deeply, and trust in the body’s ability to heal. True health begins in the nervous system, and the vagus nerve is where it all begins.
Well, that’s all for this podcast. I invite you to tune-in in two weeks for another episode of The Science of Self-Healing. Until then, be well.
Thank you for your time today, and remember that this podcast is made possible by the Bioregulatory Medicine Institute, also known as BRMI, a nonprofit, global, non political, non commercial institute to promote the science and art of bioregulatory medicine. We extend our gratitude to each and every one of you for listening today, and if you haven't already, make sure to visit us at brmi.online. A treasure trove of invaluable information awaits you there. Connect with us across various social media platforms as well. Come and become a member of our thriving tribe. If you've enjoyed today's episode, we invite you to show your support by rating us, leaving us a review, or sharing the podcast within your circle. Our podcast and mission flourish through sharing, and your participation means the world to us. Our organization is sustained by donations, each of which is tax deductible and fuels projects like this. Visit our website, brmi.online, to contribute or simply to explore the wealth of uncensored and impartial information we offer. No contribution is too small. In just two weeks, we'll be back delving into another captivating topic. Until then, we thank you once again for listening. May wellness and wisdom be your path. Be well.
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This article is for informational purposes only and is not intended to be a substitute for the direct care of a qualified health practitioner who oversees and provides unique and individualized care. The information provided here is to broaden our different perspectives and should not be construed as medical advice, diagnosis, or treatment.
