What is the Vagus Nerve?
The vagus nerve (cranial nerve X) is the longest cranial nerve, extending from the brainstem down to the gut, heart, and lungs. It is a key component of the parasympathetic nervous system (PNS), which controls rest, digestion, and recovery functions. The vagus nerve plays a crucial role in:
- Regulating heart rate
- Supporting digestion and gut-brain communication
- Modulating inflammation
- Balancing stress response and emotional regulation
Why Stimulate the Vagus Nerve?
Vagus nerve stimulation (VNS) via devices like Neuvana Xen, Apollo Neuro, or direct methods like breathing exercises can improve vagal tone, which is linked to better stress resilience and overall health. VNS is used for:
✔️ Reducing stress & anxiety
✔️ Enhancing sleep & relaxation
✔️ Improving HRV (Heart Rate Variability)
✔️ Reducing inflammation (by regulating cytokines)
✔️ Enhancing mood (by increasing neurotransmitters like serotonin & GABA)
✔️ Optimizing gut-brain axis function
Signs & Symptoms of Low vs. High Vagal Tone
Signs of LOW vagal tone (dysfunctional vagus nerve)
- High resting heart rate (HR)
- Low Heart Rate Variability (HRV)
- Poor stress resilience
- Slow digestion, constipation, or IBS
- Chronic fatigue & brain fog
- Anxiety, depression, or mood instability
- Increased inflammation & poor recovery
✅ Signs of HIGH vagal tone (healthy vagus nerve)
- Lower resting heart rate (HR)
- Higher HRV (indicating good autonomic balance)
- Better stress adaptation & emotional regulation
- Efficient digestion & gut motility
- Faster recovery from workouts & stress
- Improved sleep quality & relaxation response
How to Measure Vagal Tone Using HRV?
HRV is a non-invasive way to assess vagal tone. Higher HRV = better vagal tone & autonomic nervous system (ANS) balance.
Key HRV Markers for Vagal Tone:
- LF (Low Frequency, 0.04–0.15 Hz) = Measures both sympathetic & parasympathetic activity
- HF (High Frequency, 0.15–0.40 Hz) = Correlates with parasympathetic (vagal) activity
- LF/HF Ratio = Balance between sympathetic vs. parasympathetic function
Using SweetBeat HRV App to Track Progress:
1️⃣ Monitor HRV trends daily
2️⃣ Look for increases in HF power, indicating stronger vagal tone
3️⃣ Lower LF/HF ratio suggests improved parasympathetic dominance
4️⃣ Track HRV response to vagal nerve stimulation (VNS), breathing, meditation, or exercise recovery
Here are some effective ways to improve vagal tone naturally, in addition to Vagus Nerve Stimulation (VNS) devices like Neuvana Xen.
1. Breathing Techniques (Diaphragmatic & Resonant Breathing)
- Slow, deep breathing (4-6 breaths per minute) activates the vagus nerve and shifts the body into a parasympathetic state.
- Box breathing (4-4-4-4) or physiological sighs (double inhale, long exhale) work well.
- Nasal breathing enhances vagal activation more than mouth breathing.
Try: Inhale for 4-5 sec, exhale for 6-8 sec (longer exhale = more vagal activation).
2. Cold Exposure (Cold Thermogenesis)
- Cold plunges (55°F/16°C for women, 50°F for men)
- Face immersion in cold water for 30-60 sec stimulates the vagus nerve.
- Cold showers or alternating hot/cold cycles can enhance vagal tone.
Dr. Stacy Sims recommends women start at 16°C (55-56°F) for 2-3 minutes.
3. Humming, Singing & Chanting
- The vagus nerve is connected to the vocal cords, and vibrations from humming, chanting (OM), singing, or gargling stimulate it.
- Deep-toned chanting like “OM” (proven in studies) increases vagal activity.
- Singing loudly or humming throughout the day is a fun way to improve tone.
Try: Gargling water vigorously for 30 seconds (stimulates vagus nerve through the throat muscles).
4. Exercise & Movement
- Low-intensity aerobic training (Zone 2 cardio) enhances vagal tone.
- Yoga (especially poses that focus on deep breathing, like Child’s Pose).
- Strength training & mobility work (without overtraining) helps maintain HRV balance.
Try: Endurance athletes should monitor HRV trends & training loads to avoid excessive sympathetic dominance.
5. Quality Sleep & Circadian Rhythm Optimization
- Consistent sleep schedule improves vagal tone & HRV.
- Morning sunlight exposure and limiting blue light at night enhance melatonin production and parasympathetic activity.
- Mouth taping (for nasal breathing) may improve HRV overnight.
Try: WHOOP, Oura, or SweetBeat HRV app to track HRV trends.
6. Gut Health & Nutrition for Vagal Activation
- The gut-brain axis is connected to the vagus nerve, so gut health is crucial.
- Probiotics (L. rhamnosus, B. longum) & fermented foods enhance vagal tone.
- Butyrate production (fiber & resistant starches) supports gut-vagal communication.
- Slow eating & mindful chewing stimulate the vagus nerve.
Try: Apple cider vinegar before meals to activate digestion via the vagus nerve.
7. Meditation & Mindfulness
- Yoga Nidra, guided meditation, and breath-focused mindfulness activate the vagus nerve.
- Gratitude journaling and positive emotions increase HRV & vagal tone.
Try: 5-10 minutes of HRV biofeedback training daily.
8. Vagus Nerve Stimulation (VNS) Devices
- Neuvana Xen, Apollo Neuro, Sensate, or gammaCore stimulate the vagus nerve via electrical signals or sound vibrations.
- VNS has been shown to reduce stress, anxiety, and inflammation while improving HRV.
Try: Tracking HRV & HF/LF ratio before and after using a VNS device like Xen or Apollo Neuro.
Tracking Progress: HRV & LF/HF Ratio
- Use SweetBeat HRV, Elite HRV, WHOOP, or Oura to track low-frequency (LF) and high-frequency (HF) scores.
- Higher HF power = better parasympathetic activity = improved vagal tone.
Improving HRV trends over time indicates better nervous system balance.
Neuvana’s Xen is a wellness device designed to stimulate the vagus nerve through specialized earbuds that deliver gentle electrical signals. This stimulation aims to enhance sleep quality, boost mood, improve focus, and reduce stress, contributing to overall well-being.
Save with our code COACHDEBBIEPOTTS to order your Zen Device from Neuvana Life.
Ami Brannon is the co-founder and Chief Executive Officer of Neuvana. She has been an integral part of the company since its inception in 2016. Before becoming CEO, Brannon served as Chief Revenue Officer, focusing on marketing, sales, and customer experience. With over 20 years of experience in the hospital-based healthcare industry, she is dedicated to optimizing wellness and mental health through neuroscience to combat the adverse effects of stress-induced illnesses.
