A Gentle Guide to Vagal Healing

I think so many of us are feeling more stressed… Shorter days, Longer lists, Busier minds… it’s endless isn’t it?

One thing I remind the women I work with is that the body already has its own built in calm button.
It’s called the vagus nerve.
Vagus comes from the Latin word meaning wanderer, because it travels from the brainstem through the face, throat, lungs, heart, digestive system and deep into the pelvis.

This nerve is the quiet messenger between your mind, body, hormones, digestion, immunity and emotions. Some even call it the second brain.

When the vagus nerve is supported, the whole body softens.
Breath slows. Heart rhythms steady. Digestion improves. Thoughts calm.
This is the rest and digest response. The place where healing is possible.

The beautiful part is that you can support it gently through your day, without force and without overwhelm.

Ways to support your vagus nerve

♡Breath work
Slow nasal breathing is deeply soothing.
Inhale to 4. Hold for 2. Exhale to 6.
Just a minute of this can calm the limbic brain and ease anxiety.

♡Gentle movement
Walking, stretching, mindful yoga and simple daily movement support circulation, digestion and heart rate variability. This naturally strengthens vagal tone.

♡Acupuncture
A beautiful support for the nervous system. It can improve heart rate variability and guide the body back into a calmer parasympathetic state.

♡Singing, humming or gurgling
These tiny practices activate the throat muscles that connect with the vagus nerve.
I often suggest humming in the shower or gently chanting while making your morning tea.

♡Gut support
Your vagus nerve is a main messenger between the gut and the brain.
Nurturing your gut with fibre, prebiotics and probiotics naturally supports vagal tone.

♡Aromatherapy
Essential oils are one of my favourite ways to soften the nervous system.

Oils like;

♡Bergamot

♡Lavender

♡Vetiver

♡Frankincense calm the limbic brain and encourage deeper breathing which naturally supports the vagus nerve.

You can inhale them from the palms, add a few drops to a diffuser or blend with a carrier oil and apply over the chest, neck or solar plexus.

Written by Rose Washington
🌍 Global Therapist | Educator | Mentor
𖤓 Trauma Informed Menopause Coach
🎓 BSc Hons | 40 yrs in Practice