Ever feel like your body is stuck in overdrive, heart racing a little, stomach off, mind going in circles, even when you’re exhausted. Between managing two teenage boys, studying, juggling everyday demands, and dealing with a chronic illness, I know that feeling well. Sometimes I don’t even realize how “on edge” I’ve been until I finally slow down, and feel it.

That constant, wired feeling is often your body staying a little too “on” for too long. The vagus nerve is part of what helps it settle again.

So What Is the Vagus Nerve?

You can think of it as one of the main communication pathways between the brain and the body. It travels from the brain down through the chest and into the digestive system, connecting areas like the heart, lungs, and gut while constantly sending signals back and forth.

In simple terms, it helps your body shift into a “rest and digest” state.

When this system feels more supported and regulated, people often notice things like calmer breathing, steadier digestion, less tension, or feeling less reactive and overstimulated overall.

Why Does It Matter?

Most of us spend more time in a stressed or “on” state than we realize.

Busy schedules, constant thinking, and even things like being on our phones at night can keep the body slightly activated in the background. Supporting the vagus nerve gives your body a chance to come out of that state and settle, even if it’s just a little. It doesn’t mean you suddenly feel completely calm, but it can take the edge off and help things feel more manageable.

How I Give My Vagus Nerve Some Attention

These are just things I find myself doing when I start to feel off.

• Slow breathing, especially into the belly, is usually the first thing I notice I’ve stopped doing.
• Cold water on my face or ending a shower slightly cooler is quick, but I can feel a shift afterward.
• Humming or singing is something I do in the car all the time. My kids roll their eyes, but it helps.
• Gargling sounds a bit random, but it works along the same pathway.
• Gentle movement like a short walk or stretching helps me get out of my head for a few minutes.

I don’t do all of these every day, but even one or two can make a difference.

My New Favourite Tool

I recently picked up the Vagus Nerve Deck by Melissa Wood-Tepperberg, and I’ve actually been enjoying it. Each card has a short exercise, and most of them take only a minute or two. I’ll usually do one in the morning just to start the day feeling a bit more grounded.

It doesn’t feel like something I HAVE to do. It’s more like a small reset I can come back to when I need it. They’re easy to keep nearby, and I’ve even had the kids join in once in a while.

Simply Salt & Soul

The Salt (The Science): Vagal tone is basically a measure of how responsive your nervous system is. When you stimulate the vagus nerve through things like breathing, humming, or cold exposure, you’re supporting your parasympathetic nervous system. That lowers your heart rate, reduces cortisol, and gets your digestion moving again. So even though the changes might feel subtle, there is a real shift happening in the body.

The Soul (The Wellness): t’s easy to think we need a full reset to feel better, but most of the time it’s much smaller than that. A minute of breathing, a short pause, or stepping outside for a bit of fresh air can be enough to help your body settle. You don’t have to wait until you’re completely drained. Sometimes it’s just about noticing where you’re at and giving yourself a small moment to slow things down.