Why This Powerful Nerve Could Be The Secret To Better Health

What exactly is the vagus nerve – and why does it matter?

“Think of the vagus nerve as your body’s master reset button – it’s the longest nerve in your body, running from your brain all the way to your gut. It’s the CEO of your calm-down system, helping you shift out of stress and into a more relaxed, regulated state. When it’s functioning well, it helps your body return to a state of calm after stress – lowering your heart rate, reducing inflammation, improving gut function and supporting emotional balance.” – Jessica Maguire, nervous system educator & author of The Nervous System Reset

“We call it ‘the wanderer’ as it travels from the brain down through the heart, lungs and gut, connecting with nearly every major organ along the way. When it’s functioning well, you feel grounded, calm and resilient. When it’s not, you might feel anxious, dysregulated, fatigued or stuck in a stress loop. More people are starting to realise the link between chronic stress and physical symptoms – and the vagus nerve is at the centre of that conversation.” – Liza Al Sady, breathwork & neo-emotional release expert & founder of We The Conscious 

How can one nerve impact so much?

“The vagus nerve is a communication superhighway between your brain and body. It regulates your heart rate, digestion, mood and sleep. What’s fascinating is your gut actually sends more information up to your brain than the brain sends down – so when people say ‘trust your gut’, there’s real science behind it. Inflammation in the gut can impact mental health and vice versa.” – Jessica 

“It’s also involved in your body’s subconscious ability to sense safety or threat. When the system stays in threat mode for too long, digestion slows, sleep becomes restless and your mood becomes unpredictable. I see this all the time with clients – people stuck in a loop of anxiety, fatigue and emotional exhaustion without realising their nervous system is struggling to regulate. It’s not just mental or emotional – your body is physically reacting to an internal state of hypervigilance.” – Liza 

What happens when your vagus nerve isn’t working well?

“Low vagal tone means your body struggles to bounce back from stress. You might feel constantly on edge, reactive or depleted. Physical signs can include digestive issues, poor sleep, anxiety, brain fog or chronic inflammation. You may also notice you’re more sensitive to noise or light. If you recognise these symptoms, your body may be living in a chronic ‘on’ state, unable to shift gears.” – Jessica 

“Low tone can also show up as emotional flatness, overwhelm or simply feeling disconnected from your body. You might be powering through life mentally, but physically feel like you’re on the verge of burnout. One of the most empowering things I teach clients is how to recognise these signs as messages, not flaws. Your body is communicating that it needs support – and the vagus nerve is often where that begins.” Liza 

So how do we strengthen the vagus nerve?

“Breathwork is a good place to start. Deep, rhythmic breathing helps slow the heart rate, shift you out of fight-or-flight, and create a sense of safety in the body. Whether it’s a structured breathwork session or simply pausing for a few minutes of slow nasal breathing, this is your first step to restoring balance. Slow movement – think stretching or slow yoga – can also release stored tension. Practices like qigong are particularly effective – its combination of breath, posture and mindful movement are the perfect combination to settle the nervous system. Deep rest is also crucial for nervous system recovery. Yoga nidra allows the body to reach a state of conscious rest, and layer in sound – whether that’s a gong bath or simply the sound of nature – and you’ve got a potent combination for relaxation and rest. And don’t underestimate the power of connecting with others. When we feel safe and supported, the vagus nerve responds. That might mean spending time with friends, hugging a loved one, or simply walking in nature with others.” – Liza  

“Small tweaks can have a big impact. Just one conscious breath is enough to break the auto-scroll loop and re-centre your system. I do this at least ten times a day. You can also utilise your phone in the evening, switching on your red light feature to create a wind-down cue. It reduces cortisol spiking, supports melatonin and works subtly with the vagus nerve to shift you into a calmer state. Failing that, box breathing is the perfect solution for high-stress moments. Inhale for four, hold for four, exhale for four, hold for four, completing four rounds. This is the simplest and fastest way to soothe a stressed-out nervous system.” – Kelly Rose Marks, wellness coach & founder of Self Love Coaching Club

What are the biggest misconceptions about nervous system health?

“That you can ‘hack’ your way to a stronger vagus nerve. Social media often suggest one breath or a splash of cold water is all it takes. But real change happens over time. Like physical fitness, nervous system resilience builds with consistency. Another myth is that this work is only needed when things fall apart. But just like we brush our teeth or move our bodies, nervous system care should be part of daily life.” – Jessica 

“Another myth is that vagus nerve work should always feel calming. Sometimes, especially at first, it can bring up more sensation or even anxiety. That’s your system waking up. It’s important to pace yourself and create safety as you go. And you don’t have to disappear to a retreat to reset – nervous system care can happen in micro-moments, like a few breaths while the kettle boils, a pause in the shower, even a mindful yawn. It all counts.” – Liza 

When will you start to feel a difference?

“Some people feel calmer instantly. Within two to four weeks, many report better digestion or sleep. At six to 12 weeks, the nervous system often shows deeper healing – increased resilience, energy and emotional stability. Be patient – this is long-term work with long-term benefits. And it’s cyclical – life will always bring stress. The goal isn’t to avoid it, but to move through it with ease.” – Jessica 

Is this only for people who are burned out or anxious?

“In today’s world, absolutely not. Constant stimulation, stress, screens and a sedentary life are all at odds with how our nervous system evolved. Whether you’re dealing with chronic issues or just want to build resilience, it’s worth investing in. Even five minutes a day can help.” – Jessica 

“Everyone has a nervous system, so everyone can benefit. This isn’t about fixing something that’s broken – it’s remembering how to feel safe, grounded and connected. It’s especially important for high performers, parents or anyone navigating life at speed.” – Liza 

Need a reset? Try these nervous system soothers…

Re:Mind: A haven of calm a stone’s throw from Victoria, this wellness sanctuary has sessions running until 9pm seven days a week, covering everything from meditation to breathwork and sound therapy.  

Visit REMINDSTUDIO.CO.UK

Rob Rea: The breathwork practitioner insiders have on speed dial, a 1:1 with Rob guarantees instant calm. His online course is the next best thing. 

Visit ROBREA.CO.UK

The Human Method: Founder Nahid de Belgeonne’s method – a blend of restorative yoga, breathwork and somatic movement – is the ultimate antidote to burnout and anxiety. 

Visit THEHUMANMETHOD.CO.UK 

Seven Lion Yard: Set across four stories, this Clapham-based spot is a modern sanctuary for switching off – expect a curated schedule of breathwork, sound healing and nervous system-soothing classes. 

Visit SEVENLIONYARD.COM 

Bamford Wellness Spa: A hidden gem, Bamford’s London outpost offers classes designed to recharge, restore and nourish body, mind and spirit.

Visit BAMFORD.COM

For more visit WETHECONSCIOUS.STUDIO, JESSICAMAGUIRE.COM & SELFLOVECOACHINGCLUB.COM. Jessica is also the author of The Nervous System Reset, published in paperback on 14th August (Bluebird, £10.99)

DISCLAIMER: Features published by SheerLuxe are not intended to treat, diagnose, cure or prevent any disease. Always seek the advice of your GP or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health-related programme.