Vagus Nerve: Fight or Flight’s Power Switch (and How to Flip It)

You’ve heard of “fight or flight,” right?

That primal,

panicky mode where your body acts like it’s running from

a saber-toothed tiger even if it’s just dealing with a stressful email?

Well, the real unsung hero—

the key player that decides whether you’re sprinting or chilling is your

vagus nerve—and it’s high time we gave it the spotlight.

Let’s get one thing straight:

the vagus nerve isn’t just some random anatomical trivia.

It’s the Queen Bee of your parasympathetic nervous system—

that sweet, soothing part of you that says,

“Breathe, you’ve got this.” It touches just about every major organ in your body,

whispering calm where there was chaos.

And yet... almost no one is talking about it. Why?

Well, as one retired pathologist client told me (with a chuckle),

“Western medicine doesn’t talk about it because you can’t

slice it, dice it, or stick it under a microscope the way they like.”

Lucky for you,

the healing arts are where the vagus nerve gets its due.

What Is the Vagus Nerve and Why Should You Care?

“The vagus nerve is known as the ‘wandering nerve’ because it has multiple branches that diverge from two thick stems rooted in the cerebellum and brainstem that wander to the lowest viscera of your abdomen, touching your heart and most major organs along the way.”— Psychology Today

This “wandering nerve” is your nervous system’s backstage crew—quietly running the show of digestion, heart rate, breath, immune balance, even your mood.

Vagus nerve dysfunction has been linked to depression, anxiety, chronic inflammation, digestive problems, and more. In fact, vagus nerve stimulation has been shown to significantly reduce inflammation and improve resilience to stress. 

Tracey, K.J. (2002). The inflammatory reflex. Nature.

How to Calm Your Vagus Nerve

Feeling anxious, frazzled, inflamed, or stuck in overdrive? Here's your menu of nerve-toning, stress-slaying magic:

• Cold exposure (even just splashing cold water on your face or ending your shower with a 30-second cold rinse)

• Deep belly breathing (think long, slow exhales—try 4-7-8 breathing)

• Gargling or humming (stimulates the vagus nerve through the throat)

• Singing, chanting, laughter (yes, laugh therapy is legit!)

• Meditation, yoga, tai chi

• Craniosacral therapy and vagus nerve massage (more on that below)

• A rich, microbiome-friendly diet with plenty of prebiotic and probiotic foods

And my personal favorite?

Humming.

Fifteen minutes a day, in the car, while folding laundry, walking in the woods—

wherever. It’s gentle, rhythmic vagal stimulation at its finest.

“The vagus nerve is also a key part of your parasympathetic ‘rest and digest’ nervous system. It influences your breathing, digestive function and heart rate, all of which can have a huge impact on your mental health.”

— Optimal Living Dynamics

Vagus Nerve Massage: Hands-On Healing

Massage for vagus nerve stimulation is deeply effective,

non-invasive, and empowering.

My go-to technique? Craniosacral Bodywork.

It’s subtle but powerful.

People often float out of my sessions like they’ve returned from a week in Bali—

blissed out, clear-headed, and back in their bodies.

When your head bones are jammed from dental work, past falls, or car accidents

(even ones you forgot about), they restrict the very tissues surrounding the vagus nerve. Craniosacral therapy loosens those restrictions so your nervous system can reboot from the inside out.

Bonus self-care tip:

I often teach clients how to gently massage their suboccipital muscles (the ones under the base of your skull) and their sternocleidomastoid muscles (along the sides of the neck). These areas directly influence vagal tone and can calm your system in minutes.

“The craniosacral bodywork session Elizabeth did focusing on my vagus nerve was one of the most relaxing sessions I’ve ever experienced… Afterwards I felt like I was back in my body, but in a much more relaxed way.”

— G.B., Healdsburg, CA

Flight, Fight, or Flow? You Get to Choose.

Here’s the deal. You’re not a victim of your stress response—

you’re the conductor of it.

With the right tools, you can flip the switch from

“fight or flight” to “rest and digest” any time.

If you’re feeling wired, tired, inflamed, or anxious,

it’s time to tune your vagus nerve like the healing instrument it is.

This isn’t woo-woo. This is science.

This is body-wisdom.

This is your birthright.

Want to experience a vagal nerve massage that leaves you

calm, clear, and connected?

Come see me.

Your nervous system will thank you.

Did this help you? Feel free to share it or link to it—spreading healing is how we rise together.

For the Curious, the Wired, and the Chronically Fried:

Research That’ll Have Your Vagus Saying Ahhh

Bergland, C. (2016). Vagus nerve stimulation dramatically reduces inflammation. Psychology Today.Summary: Discusses how vagus nerve stimulation can reduce inflammation and improve overall well-being. Highlights the vagus nerve’s role in regulating the inflammatory response and how activities like deep breathing enhance vagal tone.

Optimal Living Dynamics. (2023). How to stimulate your vagus nerve for better mental health. Optimal Living Dynamics Blog.

Summary: Provides natural methods for stimulating the vagus nerve, including singing, humming, and breathwork. Emphasizes the link between increased vagal tone and reduced symptoms of anxiety and depression.

Tracey, K. J. (2002). The inflammatory reflex. Nature, 420(6917), 853–859.

Summary: Introduces the "inflammatory reflex," a neural circuit through which the vagus nerve modulates immune function. Explores how cholinergic signaling can regulate inflammation, suggesting novel treatments for inflammatory diseases.

Verywell Mind. (2022). How stress affects the vagus nerve. Verywell Mind.

Summary: Explores how chronic stress impairs vagus nerve function, contributing to anxiety, depression, and immune dysfunction. Recommends practices like deep breathing to restore vagal tone.

Bioma Health. (2024). Vagus nerve dysfunction: Understanding its impact on your health. Bioma Health Blog.

Summary: Highlights how vagus nerve dysfunction contributes to digestive issues, inflammation, and mental health challenges. Advocates for vagus-supportive practices to restore balance and resilience.

The Times. (2025). Want better health, less anxiety, more sleep? You've got a nerve. The Times.

Summary: Features neurosurgeon Dr. Kevin Tracey on the central role of the vagus nerve in health. Covers how vagus nerve stimulation is used clinically for epilepsy, rheumatoid arthritis, and depression, and how lifestyle habits can naturally enhance vagal tone.