The Role of the Vagus Nerve in Healing Trauma

The vagus nerve is one of the most important yet often overlooked components of our nervous system. As the longest cranial nerve, it extends from the brainstem down through the neck, chest, and abdomen, controlling a huge number of bodily functions.

Its role in regulating the parasympathetic nervous system, also known as the ‘rest and digest’ branch, makes it vital for maintaining a state of calm, safety, and overall well-being.

Why the Vagus Nerve Matters

The vagus nerve slows the heart and breathing rate, manages digestion, reduce inflammation, and brings a deep sense of relaxation, helping us meditate and sleep. But chronic stress, trauma, and anxiety can dysregulate this nerve, keeping us stuck in hypervigilant fight/flight. This can lead to symptoms such as heightened anxiety, digestive issues like IBS and tummy ache, difficulties managing our emotions , and a persistent sense of unease.

Regulating, or toning, the vagus nerve (like a muscle) is therefore critical to healing, particularly for those struggling with trauma and chronic anxiety. And because the vagus nerve communicates bidirectionally between the body and brain, sharing information from the body with the brain, and vice versa through a sense called neuroception, supporting it to function flexibly helps us get better at feeling and feel better.

The Somatic Approach to Vagus Nerve Regulation

Somatic therapy makes the connection that trauma and anxiety are embodied experiences rather than just mental or emotional challenges. By tuning into the body’s sensations and nervous system responses, somatic therapy provides practical tools to regulate the vagus nerve and restore a sense of safety.

Here are some somatic techniques commonly used to improve vagal tone:

1. Breathwork

Slow, deep, diaphragmatic breathing activates the vagus nerve, encouraging parasympathetic dominance. I like to use techniques like 4-7-8 breathing at bedtime, or coherent breathing when I’m very stressed to help reduce the fight-or-flight response and make me feel calmer.

2. Intentional Movement

Gentle movements, like a cat cow stretch, swaying, or even walking with intention while focusing fully on the body and breath as you make these movements, softly stimulates the vagus nerve. This encourages the nervous system to settle and helps you feel more peaceful. It’s also good for increasing interoceptive awareness, the ability to perceive and interpret internal bodily sensations like how fast you’re breathing, or whether you have discomfort in your chest or throat linked to anxiety, for example.

3. Vocal Humming

The vagus nerve is connected to muscles in the throat and vocal cords. Activities like humming, chanting, or singing can stimulate the nerve, promoting relaxation and social engagement. Singing also boosts oxytocin and endorphins which are both related to feeling calmer and more centred.

4. Grounding Exercises

Physical contact with the earth like walking barefoot on grass or feeling the support beneath us helps signal safety to the brain through the vagus nerve. Why not try taking your shoes and socks off and walking in your garden or local park. Paying close attention to natural objects like rocks, leaves, or tree bark, noticing and feeling the different textures. Or feeling your feet on the ground as you sit in stillness.

5. Eye Contact with Safe People

The vagus nerve allows for social engagement and emotional communication when we are on our parasympathetic state. One of the cues for safe social connection is eye contact. Practice this with a safe person who you love and care for, like a parent, child, partner or close friend. This simple act can help the nervous system feel calmer.

Unlike conventional approaches that primarily target cognition, logic and making sense of our experiences through words and thoughts, somatic therapy addresses the nervous system directly. This is why I love to integrate Internal Family Systems therapy within a somatic framework as it really helps my clients internalise a sense of safety on both cognitive, physical and emotional levels.

By learning to recognise and work with bodily cues, you can retrain your nervous system responses, strengthening vagal tone.

The vagus nerve is central to our capacity for healing, calm, and connection. Through somatic therapy techniques that engage the body and nervous system, we can nurture this vital nerve and increase our emotional flexibility.

If you are navigating trauma or chronic anxiety, embracing somatic approaches may be the transformative step you need to heal your mind through your body. At Somatic Harmony Healing, I understand that true healing arises from the union of body and mind. Together, we can work towards regulating your nervous system, reintegrating your sense of safety, and restoring balance through compassionate somatic therapy.

Why not find out more by booking a free 30 minute consultation and joining the hundreds of other women I’ve helped find balance and healing through the wisdom of their body.