Why Your Vagus Nerve Matters for Spiritual, Emotional, and Energetic Healing

As we close out 2025 — a year many energetic systems describe as one of profound endings — it makes perfect sense that the final months have carried a quiet but undeniable intensity. Some people are feeling overwhelmed, drained, foggy, or strangely “stuck.” Others are moving through heavy karmic cycles, relationship shifts, or long-awaited closures that feel both necessary and unsettling.

Even when we know these endings are creating space for new timelines and more aligned beginnings, there is still a very human part of us — the mind, the ego, the nervous system — that can interpret these shifts as overwhelming, confusing, or even a little frightening. That part also deserves acknowledgement, compassion, and support.

In times like these, one of the most powerful anchors we can work with is one of biology’s most graceful gifts: your vagus nerve.

“The autonomic nervous system is always searching for cues of safety. When it finds them, we can finally rest.”— Deb Dana

First Some Technicals: What Actually is The Vagus Nerve

The vagus nerve is the longest nerve in the parasympathetic nervous system — the branch responsible for “rest-and-digest,” emotional regulation, recovery, and connection.

Modern researchers such as Dr. Stephen Porges (founder of Polyvagal Theory), Deb Dana, and Bessel van der Kolk have shown that the vagus nerve is central to:

• regulating heart rate

• digestion and gut function

• inflammation levels

• facial expression and vocal tone

• emotional processing

• our ability to feel safe with others

• our ability to access intuition and creativity

  
  

“Vagal tone” refers to how flexible and responsive your vagus nerve is.A healthy vagal tone means your body can shift out of stress states and back into safety with ease.

A low vagal tone means your system gets stuck — either revving (fight/flight) or shutting down (freeze/dissociation).

How the Vagus Nerve Becomes ‘Stuck’

Life experiences shape the vagus nerve.

Chronic stress, unresolved trauma, emotional suppression, high responsibility loads, early experiences of not being safe to express needs, and prolonged overwhelm can all lead the nervous system to tighten, brace, and operate in survival mode.

When this happens, the vagus nerve becomes less flexible.This can look like:

• constantly feeling “on edge”

• dropping into shutdown when stressed

• numbness or disconnection from the body

• emotional flooding when triggered

• looping thoughts

• difficulty resting or “switching off”

• digestive issues

• feeling ungrounded or forgetful

  
  

If you’ve ever told yourself that you “should be able to handle more,” this is your reminder:it’s not about willpower — it’s about wiring.

And wiring can be repaired.

The Impacts of Low Vagal Tone

When your vagal tone is low, the world feels harder than it needs to.

Physically, it can influence:

• inflammation levels

• immunity

• sleep quality

• chronic tension

• gut health

Emotionally, you may feel:

• reactive

• overwhelmed

• frustrated

• numb

• easily drained by others

• unable to process emotions without shame or fear

  
  

Energetically, you may notice:

• difficulty grounding

• heightened sensitivity

• intuitive “static”

• emotional releases that feel too intense to manage

• the sense that spiritual growth comes with exhaustion rather than expansion

  
  

Support for the vagus nerve often improves all of these.

Energetic + Spiritual Perspective: Why This Matters

From an energetic point of view, the vagus nerve is a major embodiment pathway.

A dysregulated nervous system makes it difficult to:

• anchor spiritual insights

• remain grounded during energetic upgrades

• receive intuitive guidance clearly

• transmute emotional blocks

• stay centred during healing work

• process collective energetic shifts without overwhelm

  
  

When your body feels safe, the energy field naturally opens, softens, and aligns.This is why practices that strengthen the vagus nerve are some of the most powerful tools for grounding, clarity, emotional resilience, and spiritual integration.

7 Simple Practices to Support Your Vagus Nerve

Below are seven accessible, low-resistance practices you can use daily.Choose 1–2 and repeat consistently — your vagus nerve responds best to gentle, regular support.

1. Soft Humming

Why it helps:The vagus nerve passes through the throat; vibration stimulates its sensory fibres.

How to do it:

1. Sit comfortably.

2. Inhale through your nose.

3. Exhale with a long, soft hum.

4. Let the vibration resonate in the chest and throat.

5. Repeat for 1–2 minutes.

   
   

Energetic note: opens throat centre, shifts internal pressure, calms mental overactivity.

2. Slow Exhale Breathing (4–6 Breathing)

Why it helps:The vagus nerve activates during slow, extended exhalations.

How to do it:

1. Inhale for a count of 4.

2. Exhale for a count of 6.

3. Continue for 2–5 minutes.

4. Keep shoulders soft.

   
   

Energetic note: brings the body into presence; settles emotional turbulence.

3. The Physiological Sigh

Why it helps:This naturally resets the nervous system and increases vagal relaxation response.

How to do it:

1. Take a deep inhale.

2. Take a second, shorter inhale on top.

3. Exhale slowly through the mouth.

4. Repeat 3–5 times.

   
   

Energetic note: clears stagnation; resets overwhelm.

4. Foot-On-Floor Grounding

Why it helps:Direct contact with stable surfaces increases interoceptive safety and vagal relaxation.

How to do it:

1. Sit with feet flat on the floor.

2. Take your time to notice the points of contact. Can you describe what parts of your foot are connecting? Are some feeling more pressure than others? How would you describe these areas of contacts to a sketch artist creating a map of your foot?

3. Breathe slowly.

4. Now that you have felt the grounding in your feet, are you able to request from your body that the legs soften? Where do you feel the softening?

5. Stay for 1–3 minutes.

   
   

Energetic note: opens the root centre; calms dissociation; re-anchors spirit into body.

5. Auricular (Ear) Massage for Vagal Activation

Why it helps:The vagus nerve has multiple access points in the ear — particularly the tragus, cymba concha, and inner auricular areas.

How to do it:

1. With clean hands, gently pinch and roll the ears from top to bottom.

2. Massage the inner cartilage around the ear opening.

3. Press gently and release any areas that feel more "tense".

4. Move slowly, noticing sensation.

5. Continue for 30–60 seconds each side.

   
   

Energetic note: encourages relaxation, clears head tension, enhances intuitive clarity, activates certain acupoints.

6. The Butterfly Hug (Self-Holding Technique)

Why it helps:Cross-body touch and rhythmic tapping activate parasympathetic settling pathways.

How to do it:

1. Cross your arms over your chest.

2. Place hands on upper arms or collarbones.

3. Tap or softly brush fingers along skin, alternating sides slowly.

4. Breathe gently.

5. Continue for 1–2 minutes.

   
   

Energetic note: strengthens the heart field; soothes emotional reactivity.

7. Orienting Practice (Polyvagal Environmental Scanning)

Why it helps:Orientation cues signal to the vagus nerve that the environment is safe.

How to do it:

1. Look slowly around the room.

2. Let your eyes land on 5–7 objects.

3. Name them gently in your mind.

4. Notice colours, shapes, distances.

5. Let your body soften as your neck moves.

   
   

Energetic note: returns awareness to the present moment; dissolves energetic “floatiness.”

Closing Reflection: The Deep Impact of Supporting Your Vagus Nerve

Strengthening your vagal tone is one of the most supportive things you can do for your healing — physically, emotionally, and spiritually.

Physically:

• better stress recovery

• reduced inflammation

• improved digestion

• easier rest and sleep

• calmer heart rhythms

• more stable energy levels

  
  

Emotionally:

• greater resilience

• smoother emotional processing

• less overwhelm

• more clarity

• the ability to feel without flooding

• rewiring of old reactive patterns

  
  

Spiritually:

• deeper grounding

• steadier intuition

• more graceful integration during energetic upgrades

• stronger boundaries and emotional sovereignty

• resilience during shadow work or release cycles

• a softer, more compassionate relationship with yourself

  
  

This month’s energetic cycle is an invitation to come home to your body — to create the safety that allows your spirit to expand, your emotions to soften, and your healing to unfold without fear.

Your vagus nerve is not just a biological structure.It is a doorway into presence, connection, and spiritual embodiment.

If you’d like personalised support with grounding, nervous system repair, or emotional integration, my reiki sessions and flower essence consultations are designed to work directly alongside these processes.

You don’t have to do the deep work alone — and your body is more ready for healing than you think.