03/03/2026
👉 The vagus nerve is the longest, most essential component of the parasympathetic nervous system, running from the brainstem through the neck to the chest and abdomen. Think about that for a minute. WOW! 🤯
Then, read on for more about this information highway …
Health with the Hamels
The vagus nerve
By Justin and Clara Hamel
The Source Newspaper
In the last few years, the vagus nerve has become a bit of a rock star in the world of health and wellness. From supplements to stimulation devices, there are advertisements and enticements to buy the latest product to support or “reset” your vagus nerve. With all the hype, it is hard to decipher between which exactly are the best approaches to support this amazing nerve and what is simply clever marketing.
Let’s start with what the vagus nerve actually does—and no surprise, it is a lot. This amazing nerve stretches from the brainstem through the neck and into the chest and abdomen. It branches and spreads into numerous vital organs.
Fittingly, vagus is latin for wandering, so this is literally the “wandering nerve,” meandering a path from the brain to the abdomen to create a bidirectional superhighway for the parasympathetic nervous system. Along its path, it innervates the heart, the lungs, the digestive tract, parts of the liver and pancreas, and the vocal cords. This means it plays an important role in heart rate, blood pressure, breathing, immune system response, mood, mucus and saliva production, skin and muscle sensations, speech, taste and urine output.
For this nerve that does so much for us, what can we do to protect and support it? The key is not to stimulate the vagus nerve, but to enhance the ability to shift between sympathetic states (think “fight or flight”) and parasympathetic states (think “rest and digest”) in response to environmental factors. The ability represents a healthy, resilient nervous system. In fact, the ability to fluidly switch from sympathetic into parasympathetic states is associated with higher levels of executive functioning, better emotional regulation, a higher resilience to stress and decreased anxiety, depression and cognitive decline. In short, it is our body’s ability to efficiently handle stress and return to a calm and relaxed state.
So how do we enhance our body’s ability to recover and regulate?
First, prioritize sleep. Deep sleep naturally strengthens parasympathetic tone. Most of us have experienced how lack of sleep contributes to higher stress load and a tendency toward a “fight or flight” response, but consistent sleep and wake times, morning light exposure and a cool, dark room build a firm foundation for a healthy stress response.
Second, build aerobic capacity. Regular moderate exercise improves heart rate variability and helps the body return to baseline more quickly after stress. The body learns recovery through repetition.
Third, practice slow, controlled breathing. Breathing at roughly five to six breaths per minute (inhale to the count of four, exhale to the count of five) can improve vagal response. Consciously engaging in mindful breath just a few minutes per day can help.
Fourth, strengthen social connection. The vagus nerve plays a role in social engagement and feelings of safety. Meaningful relationships support regulation in ways no device or supplement can.
Finally, support overall metabolic health. Stable blood sugar, nutrient-dense food, and resistance training reduce the physiological stress that keeps the nervous system on edge.
The vagus nerve is not a magic reset button. As with so many things, there is no quick fix and vagus nerve health is a reflection of the health of the whole system. When we focus less on hacking and quick fixes and more on building capacity, resilience follows.
**Dr. Justin Hamel and Clara Hamel have a combined over 30 years of experience in health fields. Reach them at 1° Performance & Longevity, located at 46 N. Central Park Plz., Suite 101, in Jacksonville, on Facebook or by phone at 217-243-6358.
