“Gut Issues, Tension, Low Mood? It Could Be Linked To Your Vagus Nerve — Here’s What You Can Do About It”

Have you ever felt anxious, bloated, dizzy, or just constantly “on edge” — but couldn’t quite figure out why?

At JOsteopathy we often see people experiencing a mix of symptoms alongside their muscle or joint pain. The most common are reflux, poor digestion, light-headedness, headaches, low mood, fatigue and feeling anxious, of which many who have had all the relevant medical testing which has come back as ‘normal’.

However, there is potentially an answer – it could be linked to your vagus nerve.

But what IS the vagus nerve?!

You may have heard of the flight and fight response, driven by adrenaline. But there’s also the ‘rest and digest response’, part of the parasympathetic nervous system. The main nerve responsible for this the vagus nerve!

The vagus nerve is one of our cranial nerves, running from the brainstem all the way down through the neck, chest, heart, lungs and gut! The vagus nerve plays a vital role in bodily functions, such as:

  • Digestion
  • Calming the nervous system
  • Slowing heart rate
  • Reducing inflammation

What happens if the vagus nerve isn’t activated properly?

As the vagus nerve affects so many bodily functions, dysfunction can show up in many ways. Common symptoms include:

  • Abdominal pain or bloating
  • Acid reflux, nausea or vomiting
  • Dizziness or changes in blood pressure
  • Irregular heart rate
  • Voice hoarseness or throat tension
  • Anxiety or the inability to relax
  • Poor sleep, fatigue, or low mood

You don’t need to have all of these symptoms, even just a few may point toward an imbalance in the nervous system.

How can I improve the function of my vagus nerve?

The good news is that there are simple, natural ways to stimulate the vagus nerve and encourage a shift toward calm, rest, and recovery! Here are a few techniques you can try:

1. Deep Abdominal Breathing

Slow, diaphragmatic breathing — especially with longer exhales — sends calming signals to the brain. Try this: inhaling for 4 seconds and exhaling for 6–8 seconds.

Tip: When breathing in your abdomen should expand to allow as more air into your lungs

2. Humming, Singing or Vowel Sounds

Making sounds like “mmm,” “oooh,” or “ahhh” creates vibration in the throat that stimulates the vagus nerve. Singing your favourite song works just as well — no vocal talent required!

Lady singing

3. Cold Water

Splashing cold water on your face or ending your shower with 15–30 seconds of cold water can help stimulate vagal tone.

4. Gentle Movement

Activities like walking, stretching, or gentle yoga promote calm and wellness, which stimulates the rest and digest response.

Lady doing yoga

How can osteopathy help the vagus nerve?

Many people visit osteopaths with symptoms of “sympathetic overdrive” where their nervous system is in a “fight or flight” state, without even realising it. They might be struggling with things such as IBS-like symptoms, anxiety, poor sleep, pain, or fatigue.

Osteopathic can help by reducing tension and improving mobility in areas that may affect vagus nerve function, such as:

  • Neck, jaw (TMJ), shoulders, and upper back – where tight muscles can affect nerve pathways
  • Diaphragm and abdomen – where tension can limit proper breathing and digestive function

Even general osteopathic hands-on treatment promotes relaxation, which will naturally stimulate the “rest and digest” response.

Final thoughts

If you’re feeling overwhelmed, tense, or like your body just isn’t bouncing back the way it should, your vagus nerve may need some help. By combining at-home techniques with osteopathic care, you can help to rebalance your nervous system, naturally.

Get in touch if you’d like to book an appointment or learn how Jasmine from JOsteopathy can help you.

Incase you missed it, here is the link to my previous blog Sciatica: A Pain in the Butt (Literally!) – 5 Facts You Need to Know