Ever feel like your body is stuck in overdrive—heart pounding, stomach churning, and your brain just won’t shut off? Between managing two teenage boys, studying, juggling everyday demands, and coping with a chronic illness, I often find myself running on high gear both physically and mentally.

That restless, “always-on” feeling is exactly where the vagus nerve comes into play. Think of it as the body’s natural reset button—a physical bridge that helps shift the system out of a high-alert state and back into a place of genuine calm and balance.

So, what’s the vagus nerve?

The vagus nerve is like a massive communication highway running from your brain, right down through your chest, and into your belly. It helps your brain and body stay in constant contact, especially with your heart, lungs, and digestive system. In my wellness coaching, I talk a lot about getting into a “rest and digest” state—and that is all thanks to this nerve. This is the system that offsets stress. When it’s active, I feel calmer, more grounded, my gut is happier, and I can manage the day without feeling overwhelmed.

Why should we care about it?

Because it is so easy to spend way too much time in “go-go-go mode.” Daily stress, busy schedules, or even just scrolling on my phone before bed keeps my nervous system switched on. Actively supporting my vagus nerve gives my body permission to finally relax. It’s like telling my brain: “You’re safe, you can breathe now.” It really ties into my whole philosophy—you have to slow down if you want to properly savour the palate and heal the soul.

How I show my vagus nerve some love

Here’s the fun part—I don’t use any fancy equipment. Simple, everyday things activate it for me:

• Deep breathing: I take slow, steady breaths right into my belly to signal safety to my body.
• Cold splash: Rinsing my face with cold water or ending my shower on cool gives the nerve a quick, refreshing wake-up call.
• Singing or humming: Yep, belting out my favourite song in the car (even if my boys roll their eyes at me) totally counts.
• Gargling: Strange but true! Taking a moment to gargle water stimulates the muscles directly connected to the vagus nerve.
• Gentle movement: A slow stretch, some light yoga, or a short mindful walk outside works wonders.

My new favourite tool: Vagus nerve cards

I recently picked up a set of vagus nerve exercise cards (kind of like a wellness deck I can shuffle through). It’s called Vagus Nerve Deck by Melissa Wood-Tepperberg. It’s a great tool for resetting the nervous system. The deck is designed to be practical rather than clinical. Instead of long lectures, each card gives you a quick, simple exercise — a physical way to snap your body out of stress mode. Some take literally just a minute or two. I love them because:

It feels less like “another chore to do” and more like a little personal ritual I can choose when I need a quick reset. I do one every morning.

They make it incredibly easy to remember new techniques without feeling like I’m doing homework. Once you get used to them, you can even practice them while you’re out and about. They’re small enough to travel with. I’m definitely stashing them in my carry-on for my long flights!

They’re a fun, low-pressure way to get my family involved too!

Simply Salt and Soul

The Salt (The Science): Vagal tone is essentially a measure of your nervous system’s flexibility. When you stimulate the vagus nerve through humming, gargling, or deep diaphragmatic breathing, you are physically signaling the parasympathetic nervous system to take the wheel. This lowers your heart rate, reduces cortisol levels, and activates digestive enzymes. It isn’t just a “feeling” of calm—it is a biochemical shift that moves your body’s resources away from survival and back toward cellular repair and nutrient absorption.

The Soul (The Wellness): We often treat “rest” as something we have to earn after a long day of juggling, but your vagus nerve reminds you that peace is a physical birthright. Choosing a one-minute ritual—a cold splash of water or a quick hum—is an act of self-reclamation. It is the moment you stop being a passenger to your stress and start becoming the architect of your own safety. When we soothe the nerve, we quiet the noise, finally allowing ourselves the space to savour the life we are working so hard to build.