Why the vagus nerve is important for your recovery

Dr Martina Melzer, published: 08/04/25

The vagus nerve is the tenth cranial nerve and travels from the brain along the neck, through the chest and into the abdomen. Its nerve fibers attach to the internal organs and other tissues.

The vagus nerve is the main nerve of the parasympathetic nervous system and therefore part of the autonomic nervous system. Together with the sympathetic nervous system, it regulates and controls many important bodily functions. While the sympathetic nervous system usually has an activating effect and triggers the stress response, the vagus nerve triggers the relaxation response and is more calming.

A great deal of information from the body reaches the brain via the vagus nerve - 80 percent of the sensory stimuli from within us are sent to the brain via the vagus nerve, while only 20 percent reach the body from the brain via the nerve.

According to polyvagal theory, there are two parts of the vagus nerve that have different functions. If our nervous system is in a healthy state, the so-called ventral vagus is active, which stands for social activity, connectedness and safety. If we sense danger, the sympathetic nervous system initially switches to fight or flight mode. If we are unable to fight or flee, we freeze or go into shutdown mode. This is done by the so-called dorsal vagus. However, this also ensures good digestion and sleep when it is in a healthy state. You can find out more about the polyvagal theory here.

As I understand it, mind-body syndromes and neuroplastic conditions such as ME/CFS, Long Covid, Postvac, POTS, fibromyalgia and irritable bowel syndrome are the result of stress. Certain nerve networks in the brain do not function as they should, the autonomic nervous system is constantly put into a state of stress, survival mode. And that causes all the symptoms. Survival mode means: the sympathetic nervous system is in fight and flight mode and/or the dorsal part of the vagus nerve triggers the freeze or shutdown mode.

The long-term goal is to restore a better balance in the autonomic nervous system and to downregulate the misdirected nerve networks in the brain. And it is important to bring the vagus nerve into its healthy mode, as well as the sympathetic nervous system. If you succeed in doing this, you stimulate your body's self-healing powers. Inflammation subsides, you sleep more peacefully, digestion works better, your psyche, immune system, hormonal system, emotions and thoughts are positively influenced, you have more energy again and you connect with other people.

It is not scientifically proven whether all vagus nerve exercises really help, and probably not all techniques have been studied. The best studies are probably on breathing techniques. So if you want to influence your vagus nerve with breathing, you're on the safe side. Every inhalation activates the sympathetic nervous system and every exhalation activates the parasympathetic nervous system, i.e. the vagus nerve. If you lengthen your exhalation and breathe consciously through the abdomen, i.e. via the diaphragm, you activate the vagus nerve. Producing certain sounds, massaging the side of the neck, rubbing certain parts of the ear, laughing and probably 100 other ways can also stimulate the nerve - as I said, this has not always been scientifically investigated. But just try it and see if it calms you down!

Such devices can help, but personally I would prefer vagus nerve exercises and see what I can do to bring my nervous system back into better balance.

Cheap vagus nerve stimulators that you can buy online or in stores often lack a medical review of the device. It is therefore not certain whether the devices deliver what they promise. If the effectiveness of the vagus nerve stimulator has been tested in studies, it will also cost considerably more. You should also find out which technique is used to stimulate the vagus nerve, how the application is usually tolerated and whether there are any medical reasons why it should not be used in your case. For example, if you have certain heart problems or a very sensitive vagus nerve. Ideally, you can talk to a doctor about this beforehand.

Translated with DeepL

Important: The statements in this text are the result of my research from scientific studies, professional articles, books, courses, education and training as well as my own recovery process. I have done the best possible research, but nevertheless make no claim to accuracy. In science, something is considered a hypothesis until it is clearly proven (or disproven). That is then evidence, a fact. The statements in this text are a combination of hypotheses and facts. 

Also, the content on this page is for informational purposes only and is not a substitute for talking to your doctor or other therapist. Please talk to your doctor or therapist before making any decisions about your physical or mental health. Every way into a mind-body syndrome is something individual, and every way out.