The Importance of Vagal Toning for Mental Wellness

Image of the vagus nerve

Vagal toning refers to the stimulation and strengthening of the vagus nerve, a key component of the parasympathetic nervous system. This nerve plays a vital role in regulating stress responses, emotional balance, and overall mental health.

What Is the Vagus Nerve?
The vagus nerve, the tenth cranial nerve, connects the brainstem to various organs, including the heart, lungs, and digestive tract. It supports functions such as heart rate regulation, digestion, and emotional modulation (Breit et al., 2018).

Vagal Tone and Mental Health
Vagal tone is a measure of the nerve’s activity and is closely tied to heart rate variability (HRV). Higher vagal tone is associated with emotional regulation, resilience, and adaptive stress responses (Porges, 2007). Lower tone is often linked to anxiety, depression, and dysregulated stress systems (Thayer & Lane, 2000).

Benefits of Vagal Toning

• Stress Reduction: Enhances parasympathetic response and reduces cortisol levels (Tracey, 2002).
• Emotional Regulation: Facilitates adaptive emotional processing (Porges, 2011).
• Improved Sleep: Associated with deeper, more restorative sleep (Kraus et al., 2007).
• Enhanced Social Engagement: Supports feelings of connection and safety (Porges, 2003).

Ways to Improve Vagal Tone

• Breathwork: Deep, slow breathing increases vagal activity (Zaccaro et al., 2018).
• Cold Exposure: Brief cold exposure activates the vagus nerve (Sierra-Fonseca & Gosselink, 2018).
• Meditation: Mindfulness practices improve vagal tone and emotional regulation (Gerritsen & Band, 2018).
• Singing or Humming: Stimulates the vagus via vocal cords (Porges, 2011).
• Exercise: Regular movement enhances HRV and vagal tone (Sandercock et al., 2005).
• Social Connection: Supportive relationships positively influence vagal function (Kok et al., 2013).

The Role of Therapy
Psychotherapy can play a central role in supporting vagal toning. Through various modalities—such as cognitive-behavioral therapy (CBT), somatic experiencing, or polyvagal-informed therapy—clients learn to regulate stress, process emotions, and develop greater body awareness. Therapists may incorporate breathwork, guided relaxation, or mindfulness techniques that directly engage the vagus nerve.
In particular, therapy helps by:

• Enhancing self-awareness of physiological and emotional states
• Teaching coping strategies that promote parasympathetic activation
• Creating a safe relational space, which itself can improve vagal tone through co-regulation

​Vagal toning is a foundational aspect of mental wellness. By combining physiological techniques with therapeutic support, individuals can cultivate greater emotional resilience, reduce stress, and improve overall psychological functioning.

References

• Breit, S., Kupferberg, A., Rogler, G., & Hasler, G. (2018). Vagus nerve as modulator of the brain–gut axis in psychiatric and inflammatory disorders. Frontiers in Psychiatry, 9, 44.
• Gerritsen, R. J., & Band, G. P. (2018). Breath of life: The respiratory vagal stimulation model of contemplative activity. Frontiers in Human Neuroscience, 12, 397.
• Kok, B. E., et al. (2013). How positive emotions build physical health: Perceived positive social connections account for the upward spiral between positive emotions and vagal tone. Psychological Science, 24(7), 1123–1132.
• Kraus, T., et al. (2007). BOLD fMRI deactivation of limbic and temporal brain structures during vagus nerve stimulation in epileptic patients. Brain Stimulation, 1(1), 27–35.
• Porges, S. W. (2003). The polyvagal theory: Phylogenetic substrates of a social nervous system. International Journal of Psychophysiology, 42(2), 123–146.
• Porges, S. W. (2007). The polyvagal perspective. Biological Psychology, 74(2), 116–143.
• Porges, S. W. (2011). The Polyvagal Theory: Neurophysiological Foundations of Emotions, Attachment, Communication, and Self-regulation. Norton.
• Sandercock, G. R., Bromley, P. D., & Brodie, D. A. (2005). Effects of exercise on heart rate variability: Inferences from meta-analysis. Medicine and Science in Sports and Exercise, 37(3), 433–439.
• Sierra-Fonseca, J. A., & Gosselink, K. L. (2018). Tau and cold stress-induced suppression of the hypothalamic-pituitary-gonadal axis. Neuroendocrinology, 107(3), 270–282.
• Thayer, J. F., & Lane, R. D. (2000). A model of neurovisceral integration in emotion regulation and dysregulation. Journal of Affective Disorders, 61(3), 201–216.
• Tracey, K. J. (2002). The inflammatory reflex. Nature, 420(6917), 853–859.
• Zaccaro, A., et al. (2018). How breath-control can change your life: A systematic review on psychophysiological correlates of slow breathing. Frontiers in Human Neuroscience, 12, 353.

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