What is Vagal Tone—And How Can You Improve Stress Resilience?
INTRO
When you think of the brain, you might picture it inside your skull. But its influence reaches far beyond. Through the nervous system, it connects to the spine, travels through the torso, and reaches the belly by way of the vagus nerve.
The vagus nerve plays a vital role in our overall well-being, acting as a bridge between the brain and body to regulate essential functions like heart rate, digestion, and stress response. Yoga, with its emphasis on breath and mindful movement, offers powerful tools to stimulate and strengthen this wandering nerve, enhancing our ability to shift from stress to relaxation. This article explores the vagus nerve’s function, the impact of vagal tone on our resilience, and how specific yogic practices, like Ujjayi breath, can optimize its performance.
Vagus Nerve Function
The vagus nerve is a super conduit of communication, initiating at the brain stem and traveling all the way through the diaphragm to the lower colon. It facilitates the flow of information and energy through the body, allowing for interoception—our ability to perceive and understand the internal state of the body. As an ancient survival mechanism, the vagus nerve has played a critical role in human evolution since the earliest days of our species.
There are twelve cranial nerves that extend from the brain to the body, governing general motor skills and transmitting sensory signals such as smell, vision, taste, hearing and balance. The vagus nerve is the tenth cranial nerve and is the longest and most complex. While other cranial nerves primarily serve the head and neck, the vagus nerve—aptly named from the Latin word for "wandering"—literally roams from the base of the skull through the respiratory, digestive, and nervous systems. It helps regulate all essential functions including breathing, heart rate, digestion, and even how we take in, process, and make meaning of our experiences.
Because the vagus nerve enervates the diaphragm, deep diaphragmatic breathing directly stimulates it, inhibiting the stress response and triggering a calming effect on the nervous system. When the vagus nerve is stimulated, it slows heart rate, lowers blood pressure, and reduces stress hormones such as cortisol and adrenaline.
Vagal Tone
The term vagal tone refers to the body’s ability to regulate and recover from stress. This capacity is influenced by both genetic and behavioral factors. A high vagal tone means we are more resilient to stress, and have an easier time moving from a tense state to a relaxed one.
Vagus Nerve Dysfunction
Conversely, a low vagal tone means we are more sensitive to stress which can lead to impaired digestion, elevated heart rate, and emotional dysregulation. A low vagal tone is also linked to conditions such as depression, anxiety, panic disorders, and cardiovascular disease.
Improve Vagal Tone
Fortunately, ancient yoga traditions have preserved breathing techniques that can be practiced on their own or integrated asana to strengthen vagal tone. One particularly effective method is, Ujjayi breath, which translates to 'Victorious Breath'—a fitting name for its powerful ability to stimulate the vagus nerve and engender a higher vagal tone in the practitioner.
Vagus Nerve Stimulation
Ujjayi breath is created by a slight constriction of the “whisper muscles,” the laryngeal muscles and glottis in the throat, to create an oceanic-like sound as the breath brushes across the back walls of the throat. This slight narrowing of the airway—sometimes called "slimming the breath"—engages the diaphragm more deeply, thereby massaging the vagus nerve and stimulating nerve endings in the abdomen. This also activates synapses in the brainstem that synthesize and secrete calming hormones like serotonin and prolactin. In essence, Ujjayi breathing creates a state that is aware and alert, while maintaining a calm internal environment—ultimately lifting our vagal tone.
An asana practice that emphasizes the vagus nerve seeks to "stroke" this ancient wandering nerve, tracing its path from the seat of insight within the brain of the brain to the grounding center of the belly—our primal seat of responsiveness.
Imagine the vagus nerve like deep roots of a beautiful tree, extending down the throat and branching the belly. This gut-brain axis is made more resilient by diaphragmatic breathing—wide and deep from the lower ribs— paired with a relaxed upper trunk and cervical spine. As we massage the vagus nerve in this way, we are strengthening vagal tone and soothing the nervous system.
CONCLUSION
By understanding and working with the vagus nerve, we can cultivate a deep sense of balance and calm in both body and mind. Through breathwork and intentional movement, yoga provides accessible and time-tested ways to strengthen vagal tone, supporting emotional regulation and overall well-being. Ready to experience the benefits firsthand? Explore our curated classes designed to stimulate the vagus nerve and enhance your practice.
Ujjayi Breath:
Ujjayi Foundations with Amy Ippoliti
https://yogainternational.com/class/ujjayi-foundations/
Victorious Breath with Miles Borrero
https://yogainternational.com/class/victorious-breath/
Yoga for the Vagus Nerve:
Way of the Warrior with Sianna Sherman
https://yogainternational.com/class/way-of-the-warrior/
Gentle Vinyasa and Extended Pranayama with Jim Bennitt
https://yogainternational.com/class/gentle-vinyasa-and-extended-pranayama/
A Restorative Practice to Go Deep With Your Breath with Jeanne Heileman
https://yogainternational.com/class/a-restorative-practice-to-go-deep-with-your-breath/
The Vagus Nerve & Yoga:
The Vagus Nerve & Yoga Course with Kathryn Templeton
About the Teacher
