Vagal Tone: Why Your Body Needs an Internal Workout

 Introduction 

If you’ve ever taken a deep breath to calm yourself before a big meeting, you’ve already tapped into the vagus nerve — your body’s hidden superpower for emotional regulation.
In The Soojz Project, we explore the invisible links between mind and body, and the vagal tone is one of the most fascinating bridges of all.

Think of vagal tone as your body’s internal workout — the fitness level of your nervous system. A healthy vagal tone means your body can move smoothly between stress and relaxation, just like a flexible athlete who can sprint and recover without strain. A low vagal tone, on the other hand, leaves you feeling constantly tense, tired, or emotionally overwhelmed.

This isn’t just neuroscience — it’s deeply personal. When I first learned about vagal tone, I realized that many symptoms I had dismissed as “stress” were actually my nervous system calling for attention.

In this article, we’ll explore what the vagus nerve does, how vagal tone shapes your mental health, and practical ways to strengthen it — through breath, sound, and mindful presence.

Because sometimes, the real healing begins not in your thoughts, but in your nervous system’s ability to feel safe.

What Is the Vagus Nerve? 

The vagus nerve is the longest nerve in your body, stretching from your brainstem down to your heart, lungs, and gut. It’s part of the parasympathetic nervous system — the “rest and digest” network that counterbalances your “fight or flight” response.

When your vagus nerve is active, your body slows down: your heart rate drops, breathing deepens, and digestion improves. When it’s underactive, your system can become stuck in survival mode — a state of chronic anxiety or shutdown.

This constant imbalance is what many people unknowingly live with every day. They might call it burnout, fatigue, or “being on edge,” but underneath, it’s really a story about nervous system dysregulation.

Vagal tone refers to how strong and responsive your vagus nerve is. A high vagal tone means you can recover quickly after stress. A low vagal tone means your body stays in stress mode for too long.

According to research published in Frontiers in Human Neuroscience, individuals with higher vagal tone tend to experience better emotional regulation, resilience, and social connection.

So when we talk about “nervous system health,” we’re not talking metaphorically — we’re talking about measurable physiological balance.

Understanding your vagus nerve helps you see anxiety and depression not as moral failings, but as signals from your body asking for regulation.

Vagal Tone and Mental Health 

Anxiety and depression are not just mental experiences — they’re also states of the body. The vagus nerve acts like a bridge between your emotional and physical responses.

When vagal tone is low, your body struggles to return to calm after stress. You might feel constant worry, emotional numbness, or exhaustion. When it’s strong, you’re better able to move fluidly between states — alert when needed, and relaxed when safe.

Dr. Stephen Porges’ Polyvagal Theory revolutionized our understanding of trauma and emotion by showing how the vagus nerve governs our sense of safety and social connection. According to his work, our nervous system constantly scans for cues of safety or danger — a process called neuroception.

When you improve vagal tone, you’re teaching your body to recognize safety faster, helping your mind feel more grounded and connected.

In practical terms, that means:

• Your heart rate slows more quickly after a stressful event.

• Your digestion and sleep improve.

• You feel more empathy and connection with others.

I’ve experienced this personally — moments that once triggered panic or withdrawal now feel manageable after months of intentional vagus nerve training.

So when we talk about “healing anxiety or depression,” we’re not just talking about coping. We’re talking about rewiring your internal safety system — and that starts with vagal tone.

Signs of a Low Vagal Tone 

You might have a low vagal tone if you notice:

• Constant anxiety or hypervigilance

• Digestive discomfort or bloating

• Racing heart or shallow breathing

• Emotional disconnection or social withdrawal

• Fatigue after stress

• Trouble sleeping or relaxing

These aren’t just random symptoms. They’re signals that your nervous system is struggling to downshift.

When the vagus nerve is weak, your body can’t easily switch from “fight or flight” to “rest and digest.” That means even small stressors can feel overwhelming — and recovery takes longer.

The good news? Just like physical muscles, you can train your vagal tone. Every time you consciously regulate your breath, hum, or connect with others, you’re giving your vagus nerve a micro-workout.

Simple Ways to Strengthen Vagal Tone

1. Deep, Slow Breathing
Breath is the most direct way to activate the vagus nerve. Try slow breathing with longer exhales — for example, inhale for 4 seconds, exhale for 6. The extended exhale signals safety to your brain, helping calm anxiety.

2. Cold Exposure
Splashing your face with cold water or ending your shower with a cool rinse stimulates vagal activation. It triggers a mild stress response that strengthens recovery.

3. Humming or Chanting
Because the vagus nerve passes through your throat, sound vibrations like humming, singing, or chanting “Om” can gently tone it. It’s why humming often feels soothing when you’re anxious.

4. Laughter and Social Connection
Genuine laughter activates the vagus nerve and releases endorphins. Positive social interactions also increase heart rate variability — a key indicator of strong vagal tone.

5. Gentle Movement
Yoga, tai chi, and mindful walking all engage breath, posture, and awareness — the trifecta of vagal activation.

I often start my mornings with five minutes of humming and mindful breathing. It’s a small practice, but over time, it’s changed how I handle stress. It’s like teaching your body that calm is safe again.

Why Vagal Tone Is the Missing Piece in Healing

We often try to heal anxiety or depression by thinking our way out. But the body has its own language — and the vagus nerve speaks it fluently.

When you strengthen vagal tone, you’re not suppressing emotions; you’re restoring balance. You’re giving your nervous system permission to complete the stress cycle — to feel tension, and then to release it.

That’s why practices like breathwork, humming, or mindfulness can sometimes do what hours of overthinking can’t. They shift physiology first, allowing your mind to follow.

As Dr. Porges notes, safety isn’t just the absence of threat — it’s the presence of connection. Building vagal tone builds that internal connection — to your breath, your body, and others.

Healing isn’t about perfection; it’s about flexibility. A healthy vagus nerve helps you bend without breaking.

And maybe that’s the real “internal workout” — learning to return home to yourself, no matter how far stress takes you.

Three Key Takeaways

1. Vagal tone is your body’s recovery ability — how fast you return to calm after stress.

2. Improving vagal tone supports emotional balance, resilience, and social connection.

3. Simple daily practices — breathing, humming, movement — can retrain your nervous system toward safety.

Conclusion 

The journey toward mental wellness isn’t just about mindset — it’s about nervous system fitness. The vagus nerve reminds us that healing is both emotional and biological.

By training your vagal tone, you’re giving your body the tools it needs to regulate, recover, and reconnect. Every breath, every hum, every small act of mindfulness becomes part of your body’s internal workout plan.

In The Soojz Project, we believe that “Not Just Me” means exactly that — your struggle is shared, understood, and supported by both science and community. You’re not broken; your body is simply asking for regulation and rest.

If you’d like to explore more about nervous system healing, you can also read The Vagus Nerve: Your Internal Brake Pedal for Anxiety or watch our shorts on Soojz | The Psychology Corner.

Disclaimer: This article is for educational purposes only and not medical advice. If you experience chronic anxiety or physical symptoms, please seek guidance from a qualified healthcare professional.