Headaches. Bloating. Anxiety. Brain fog. Fatigue. What do all of these have in common?
They’re often signs that your nervous system needs support—and more specifically, that your vagus nerve might not be functioning optimally.
In a previous post, I shared 3 simple vagal nerve exercises to help calm the nervous system. Today, I want to take that conversation one step further. Because for many of my patients, symptoms like bloating, brain fog, and even burnout are connected to poor vagal tone. And the good news? With the right tools, we can retrain the body to shift back into rest, digest, and heal mode.
What Is the Vagus Nerve, Again?
The vagus nerve is the longest cranial nerve in the body, running from the brainstem down to the gut—and touching almost every major organ along the way. It plays a huge role in regulating the parasympathetic nervous system (aka your “rest and digest” state).
When the vagus nerve is strong and active, your body knows how to calm down after stress, digest food properly, and return to a regulated baseline. But when vagal tone is poor, it’s like your system gets stuck in “on” mode—wired, inflamed, and unable to reset.
Bloating and the Gut-Brain Connection
If you’ve been bloated despite eating well, taking probiotics, or doing all the “right” gut-health things, your vagus nerve might be the missing link. The vagus nerve stimulates digestive enzymes, stomach acid, and gut motility. If it’s under-functioning, digestion slows down—and gas, bloating, or constipation can result. In fact, many of my patients with IBS-like symptoms notice major improvement with vagus nerve stimulation exercises—because we’re targeting the signal, not just the symptom.
Brain Fog, Burnout, and the Freeze Response
The vagus nerve also connects to the heart and brain, influencing your mood, energy, and cognitive function. When vagal tone is low, you may feel foggy, anxious, unmotivated, or emotionally flat—even when life feels "fine" on the outside.
This state is often tied to nervous system dysregulation. You may be running in fight-or-flight mode for so long that your body slips into freeze—where everything feels dull, heavy, or disconnected. This is more than just mental fatigue; it’s a sign your system needs support to return to safety and regulation.
Daily vagal stimulation can help shift the body out of survival mode, especially when paired with breathwork, nervous-system-focused acupuncture, and nutritional support. Even small changes can make a big difference over time.
Start Small: 5 Simple Vagal Nerve Exercises
You don’t need a fancy routine or expensive tools to support your vagus nerve. These quick, gentle exercises can be done at home—and they only take a few minutes a day:
• Humming or chanting: Stimulates the vocal cords and vagus nerve through vibration. Try this while driving, walking, or doing dishes.
• Gargling water: Gargle loudly for 30–60 seconds. This activates vagal pathways that connect to the throat and voice box.
• Cold exposure: Splash cold water on your face or end your shower with 15–30 seconds of cold. This activates the dive reflex and parasympathetic tone.
• Diaphragmatic breathing: Breathe slowly in through the nose and out through the mouth, focusing on expanding the belly (not the chest).
• Acupuncture: Specific points help regulate vagal tone and support parasympathetic reset—especially when combined with calming breathwork.
Try choosing 1–2 each day and sticking with them for a few weeks. It doesn’t need to be perfect—it just needs to be consistent.
Feeling Foggy, Bloated, or Burnt Out? Let’s Look at the Root.
In my practice, I use The Hormone Cornerstone Method to assess how your nervous system, stress response, and hormonal patterns are connected—and what’s needed to bring your body back into balance. If you’ve been stuck in a cycle of fatigue, bloating, or brain fog, vagus nerve support might be the missing link.\
Acupuncture is one of my favourite ways to shift the body into healing mode, and I combine it with targeted nutrition and lifestyle strategies to support long-term nervous system health.
Want to explore how this applies to your body? Let’s work together to calm your system, reset your stress response, and start feeling like yourself again.
Disclaimer: Any information is for informational purposes only and is not intended to be used in place of professional medical advice. Always seek the advice of a qualified health care practitioner with any questions or health concerns you may have and before starting any new treatments (including supplements).
