THE VAGUS NERVE: Enhancing Wellness Through Nervous System Balance, taught and narrated by Lou Nicholettos MSc MSc BSc (Hons) HCPC

Lou Nicholettos MSc MSc BSc (Hons) HCPC – Physiotherapist, Functional Medicine Practitioner & Pain Specialist

Lou is the founder of Cornwall Physio, where she combines physiotherapy, functional medicine, and neuromodulation to help clients optimise their health and performance. She holds a Master’s degree in Pain Neuroscience from King’s College London and applies this expertise daily in her clinical work.
Lou also leads the Performance Health Project and the Performance Health Blueprint, and coaches physiotherapists and wellness practitioners across the UK. Her teaching focuses on turning complex neurophysiology into clear, practical strategies.

10 Vagus Nerve Facts

1. It’s the longest cranial nerve in the body. The vagus (Cranial Nerve X) stretches from the brainstem all the way down to th abdomen innervating the heart, lungs, and most of the digestive tract.
2. “Vagus” means “wandering” in Latin. It’s called that because it literally wanders through the body, touching nearly every major organ system.
3. It’s the main parasympathetic nerve. Around 75% of all parasympathetic fibres in the body travel through the vagus nerve making it the primary driver of the “rest and digest” response.
4. It helps control inflammation. The vagus nerve has an anti-inflammatory reflex. When stimulated, it can signal the spleen to reduce the release of inflammatory cytokines, an effect being explored in autoimmune and chronic pain conditions.
5. It affects your heart rate instantly, Stimulating the vagus nerve slows the heart rate a process called vagal tone. This is what’s measured indirectly by heart rate variability (HRV) a key marker ofresilience and stress balance.
6. Your gut and vagus nerve are in constant conversation. About 80–90% of vagus fibres are afferent, meaning they carry information from the gut to the brain, not the other way around. This makes it a central player in the gut-brain axis.
7. It can influence mood and mental health. Because it connects to brain regions that regulate emotion and stress, better vagaltone is linked to lower anxiety, improved mood, and emotional regulation.
8. Cold water and slow breathing stimulate it. Practices like cold exposure, diaphragmatic breathing, humming, and chanting canall increase vagal activity naturally calming the nervous system.
9. It plays a key role in swallowing and speech. Branches of the vagus control muscles in the throat and larynx, which is why damage can cause hoarseness or difficulty swallowing.
10. Vagus nerve stimulation (VNS) is used medically. Implanted VNS devices are approved treatments for epilepsy, depression, and cluster headaches. Non-invasive treatments like NESA XSignal are proven to be effective for numerous conditions including digestive symptoms, chronic pain,fatigue, anxiety and sleep. Clinical results show how powerful this nerve can be forregulating brain function.

Techniques

1. 4-7-8 breathing
   Breathe in through your nose for 4 seconds Hold for 7 seconds
   Breathe out through your nose for 8 seconds Repeat for 3-5 mins
   
2. Breathing ratios Beginner ratio 4:8
   Intermediate 5:10 Advanced 6:12
   Exhale is always longer
   
3. Humming / vibration
   Humming (or singing) stimulates the Vagus nerve due to proximity to the vocal cords
   The ‘Pulsetto’ device uses electrical stimulation to the front of the neck
   The ‘Nurosym’ device clips onto your ear
   
4. Ocean breath, Ujjayi breath
   Inhale and exhale through nose whilst slightly constricting back of throat (like fogging a mirror with mouth closed)
   Resulting airflow/ pressure physically stimulates the Vagus nerve
   
5. Head turns
   Inhale centre, exhale turn right, inhale centre, exhale turn left. 5 times to each side
   
6. Ear to shoulder stretch
   Hold for at least 30 seconds while breathing normally Creates mechanical stimulation of the Vagus nerve
   
7. Side flexion with eye movements
   Hold an ear-to-shoulder stretch position. Look down for five seconds.
   Then look up for 5 seconds.
   
8. Lateral eye movements
   Look all the way to the left for 30 seconds (or until you yawn, sigh etc) Then look right for 30 seconds
   
9. Head circles
   Take a full breath for each half circle 5 in each direction
   It’s the combination of movement and breath that matters, not the range of motion.
   
10. Ear stimulation points Ear Stimulation Points
    30 seconds to each point
    
11. Cold stimulation
    Try a damp cloth on the back of the neck
    15-30 seconds creates the vagal response we want. 

Is It working?

Here’s how you know a technique or treatment is effective: 

1. Immediate signs:
   Yawn, sigh, belly breath, swallow, stomach noises, feeling calm
   
2. Longer term signs:
   Better sleep, digestion, mood, energy levels, increased HRV