Ep #11 How To Improve The Vagus Nerve Function With Somatic Practices, Tools, And Skills

by | Jan 11, 2024 | Burn out Prevention, Healing, More Energy, SCA Podcast, Stress Relief

SCAP-DFY 11 | Vagus Nerve Function

If you’ve been keeping an ear to the ground in the health and wellness community lately, you might have noticed a certain term popping up more and more often: the vagus nerve. This fascinating part of our anatomy has become something of a celebrity in its own right, hailed for its critical role in our mental, physical, and emotional health. But why has it captured the attention of so many, myself included? Let’s dive into that.

The Rise of the Vagus Nerve in Wellness Circles

The vagus nerve, or the tenth cranial nerve, is the longest and one of the most important nerves in our body. It connects the brain to many important organs, including the heart, lungs, and digestive tract, playing a crucial role in managing our body’s response to relaxation and stress. Its popularity isn’t just a fad; it’s a reflection of a growing awareness of how deeply interconnected our bodily systems are and how crucial this nerve is in maintaining that balance.

The vagus nerve is the 10th of the 12 cranial nerves that exit directly from the brain into the body and other places. The vagus nerve is the longest of those nerves. Share on X

My Fascination with the Vagus Nerve

My journey into understanding the vagus nerve wasn’t born out of mere academic interest. Like many of you, I’ve always been intrigued by how our bodies and minds interact, how a physical sensation can trigger a flood of emotions, or how a deep emotion can manifest physically. This curiosity led me to explore various somatic practices and delve into the science behind them, where the vagus nerve often takes center stage.

I remember joking with Ani about how I’m like a squirrel, always eager to collect ‘info nuggets’ about our body’s hidden connections. The vagus nerve, with its extensive reach and influence over our well-being, quickly became one of my favorite topics. It’s not just about the scientific facts for me; it’s about understanding how tuning into this nerve can unlock levels of wellness and emotional balance we might not have thought possible.

In our conversations, Ani and I often nerd out over these concepts, exploring the latest research and sharing personal experiences with somatic practices. It’s this blend of personal journey and scientific exploration that I believe can make a real difference in our lives.

As we dive deeper into this topic, I invite you to join me on a journey of discovery. Together, we’ll explore how somatic practices, tools, and skills can enhance our vagus nerve function, leading to a more balanced, healthy, and connected life. Stay tuned as we unpack the mysteries of the vagus nerve and learn how to tap into its incredible potential.

SCAP-DFY 11 | Vagus Nerve Function

The Vital Role of the Vagus Nerve

The vagus nerve is often a topic of fascination, not just for its complexity, but for the pivotal role it plays in our overall well-being. Let’s delve into what makes this nerve so crucial to our health and happiness.

Understanding the Vagus Nerve

The vagus nerve, or cranial nerve X, is truly the body’s information superhighway, connecting the brainstem to multiple organs throughout the body. It’s one of the longest nerves outside of the central nervous system and has a broad range of responsibilities, from controlling our heart rate to managing digestion. 

  • Anatomy: Starting from the brainstem, it winds its way down the neck, branching out to the heart, lungs, and digestive tract, reaching to the sexual organs. It’s a mixed nerve, containing both sensory and motor fibers, but interestingly, about 80% of its fibers are sensory. This means it’s primarily sending information from the body back to the brain, rather than the other way around.
  • Function: The vagus nerve acts as a major component of the parasympathetic nervous system, often dubbed the “rest and digest” system. It helps regulate many critical functions, including heart rate, blood pressure, sweating, and digestion. But its influence goes beyond just the physical, impacting our emotional and psychological states as well.

Why the Vagus Nerve Matters

The importance of the vagus nerve extends into nearly every facet of our well-being. It’s a key player in the mind-body connection, influencing how we respond to stress, how we communicate with others, and even how we form social bonds.

  • Mental Health: The vagus nerve is integral to our relaxation response, counteracting the stress response triggered by the sympathetic nervous system. A well-toned vagus nerve can lower anxiety levels, reduce stress, and contribute to a more balanced emotional state.
  • Physical Health: By regulating vital functions such as heart rate and digestion, the vagus nerve plays a crucial role in maintaining our physical health. Its efficient functioning is associated with a reduced risk of heart disease, better digestion, and a more robust immune response.
  • Overall Well-being: Beyond physical and mental health, the vagus nerve’s influence extends to our sense of connection and belonging. It’s involved in controlling the muscles for vocalization and facial expressions, facilitating communication and social interaction, which are fundamental to our happiness and sense of community.

Somatic Practices, Tools, and Skills: A Threefold Approach

At the Somatic Coaching Academy, we’ve developed a comprehensive methodology that harnesses the power of the vagus nerve to enhance well-being. This approach is built on the foundation of somatic practices, tools, and skills, each contributing uniquely to the development of a complete somatic coach.

Introduction to the Comprehensive Methodology

Our methodology is designed to equip individuals with the knowledge and skills to effectively engage their vagus nerve, promoting balance and health across all aspects of their lives. Here’s how we break it down:

  • Somatic Practices: These are body-centered practices that directly engage the vagus nerve, such as yoga, Tai Chi, Qigong, breathwork, Core Centering and even cold plunging. These practices are essential for toning the vagus nerve, enhancing its ability to regulate the body’s systems effectively.
  • Somatic Tools: Tools like heart rate variability (HRV) monitoring and cross-mapping techniques help improve the adaptability and resilience of the nervous system. By focusing on these tools, we can influence the balance between the sympathetic and parasympathetic nervous systems, improving our overall health and well-being.
  • Somatic Skills: These are the coaching skills that enable us to apply our understanding of the body and the vagus nerve in practical ways. Skills such as active listening, pattern recognition, and strategic questioning allow us to navigate our own and others’ experiences more effectively, leading to deeper insights and more profound healing.

Through this threefold approach, we aim to not only deepen our understanding of the vagus nerve but also to harness its power to foster a more connected, balanced, and healthy life. Whether you’re a coach, a therapist, or simply someone interested in exploring the depths of your own well-being, mastering these practices, tools, and skills can open new doors to healing and growth.

SCAP-DFY 11 | Vagus Nerve Function

Somatic Practices for Vagus Nerve Toning

The journey toward understanding and enhancing the function of the vagus nerve through somatic practices is both fascinating and deeply transformative. Let’s delve into the essence of these practices and how they can be seamlessly integrated into our daily routines for a more balanced and healthy life.

The Essence of Somatic Practices

Somatic practices are essentially activities that focus on the internal experience of the body, or soma, rather than external appearance or performance. These practices leverage bodily movements and breathwork to foster a deeper connection between the mind and body, promoting relaxation, stress relief, and enhanced well-being.

  • Yoga: Combines physical postures, breathing exercises, and meditation to improve mental and physical health. The slow, controlled movements and focus on breathwork are particularly effective in stimulating the vagus nerve, encouraging a state of relaxation and balance.
  • Tai Chi and Qigong: These ancient Chinese martial arts focus on slow, graceful movements and deep breathing, which are excellent for vagus nerve toning. They help reduce stress, improve circulation, and enhance the body’s natural healing abilities.
  • Breathwork: Techniques like diaphragmatic breathing or “belly breathing” directly engage the parasympathetic nervous system, of which the vagus nerve is a major component, promoting relaxation and reducing stress levels.
  • Core Centering Practice: Core centering practice is a foundational technique designed to align the physical, emotional, and energetic centers of the body. It involves specific movements and breathwork that promote inner balance and stability. By focusing on the body’s core, this practice helps to enhance mindfulness, reduce stress, and improve vagus nerve function, creating a profound sense of calm and centeredness. This approach is integral to somatic coaching, offering a powerful tool for clients to anchor themselves in the present moment and access their inner strength and resilience.

Practical Tips for Incorporating Somatic Practices

Integrating somatic practices into your daily routine need not be daunting. Here are some personal insights on how to make these practices a natural part of your life:

  • Start Small: Begin with just a few minutes a day and gradually increase the duration as you become more comfortable with the practices.
  • Consistency is Key: Regular practice, even if it’s just a short session each day, is more beneficial than sporadic, longer sessions.
  • Listen to Your Body: Pay attention to how your body feels during and after practice. This mindfulness can enhance the connection between your mind and body, amplifying the benefits of the practice.

Leveraging Somatic Tools for Heart Rate Variability

Understanding and improving heart rate variability (HRV) offers profound insights into our ability to handle stress and maintain emotional and physical resilience. Let’s explore the science behind HRV and the somatic tools that can help enhance it.

The Science of Heart Rate Variability (HRV)

HRV refers to the variation in the time interval between heartbeats, which is influenced by the autonomic nervous system. It’s a measure of our nervous system’s flexibility and our ability to adapt to stress.

  • Importance of HRV: A higher HRV indicates a healthy, responsive nervous system capable of efficiently managing stress and recovering from challenges. Conversely, a low HRV is linked to stress, fatigue, and even chronic health conditions.
  • HRV and the Vagus Nerve: The vagus nerve plays a crucial role in modulating HRV by influencing the balance between the sympathetic (“fight or flight”) and parasympathetic (“rest and digest”) branches of the autonomic nervous system.
We have somatic tools that improve heart rate variability, increase resilience, and help someone have a better-regulated nervous system to help people become happier and more alive. Share on X

Somatic Tools to Improve HRV

One effective somatic tool for enhancing HRV is cross-mapping, a technique designed to improve the integration and balance of the nervous system.

  • Cross-Mapping Explained: This technique involves engaging in activities that require cross-lateral movements or cognitive tasks that promote the coordination between the left and right hemispheres of the brain. This can include certain physical exercises, dance movements, or even specific types of brain teasers.
  • Benefits of Cross-Mapping: By promoting hemispheric integration, cross-mapping can enhance neural flexibility and resilience, leading to improved HRV. This, in turn, supports better stress management, emotional regulation, and overall well-being.

Incorporating cross-mapping exercises into your routine, alongside other somatic practices, can provide a comprehensive approach to improving your vagus nerve function and, by extension, your HRV. This holistic method not only fosters physical health but also enhances emotional resilience, offering a path to a more balanced and harmonious state of being.

Advanced Somatic Coaching Skills for Nervous System Regulation

Navigating the complexities of the human nervous system requires more than just knowledge—it demands a set of advanced skills that can only be honed through practice and dedication. Let’s explore the critical need for nervous system regulation and the somatic coaching skills that can facilitate this process.

The Necessity of Nervous System Regulation

An unregulated nervous system can be a significant barrier to personal growth and effective coaching. When the nervous system is in a state of dysregulation, it can manifest as anxiety, difficulty focusing, emotional overwhelm, or even physical symptoms such as fatigue or tension. These states can hinder the coaching process, making it challenging to achieve meaningful progress.

  • Impact on Coaching: An unregulated nervous system can make it difficult for clients to access their inner resources, process information, and engage fully in the coaching relationship.
  • Personal Growth: For the individual, dysregulation can lead to a sense of being stuck or unable to move forward in life, as they are constantly battling their body’s stress response instead of engaging with growth opportunities.

Somatic Coaching Skills to Enhance Social Engagement and Resilience

To address these challenges, somatic coaching incorporates skills designed to regulate the nervous system and enhance social engagement and resilience.

  • Engaging the Ventral Vagal Complex: Techniques that activate this part of the vagus nerve can promote feelings of safety and connection, enabling clients to engage more fully with their environment and with others. This can include practices like deep breathing, mindfulness, and exercises that foster positive social interactions.
  • Techniques for Resilience: Building resilience involves teaching clients how to navigate stressors more effectively and bounce back from challenges. This includes developing a greater awareness of their bodily sensations and emotional responses, and learning strategies to regulate these experiences.

The Interconnectedness of Practices, Tools, and Skills

The beauty of somatic coaching lies in the synergistic relationship between somatic practices, tools, and skills. Each element supports and enhances the others, creating a comprehensive approach to wellness that addresses the needs of the whole person.

  • Holistic Development: By combining practices that tone the vagus nerve, tools that improve heart rate variability, and skills that regulate the nervous system, we can achieve a level of well-being that transcends the sum of its parts.
  • Well-Being: This interconnected approach not only promotes physical health but also supports emotional and psychological resilience, leading to a more fulfilling and balanced life.


Reflecting on the journey of exploring the vagus nerve and the myriad ways we can influence its function has been an enlightening experience. The power of somatic practices, tools, and skills to transform our well-being is profound, and it’s a privilege to share this knowledge with others.

As we continue to delve into the depths of how our bodies and minds interact, the potential for growth and healing seems boundless. I encourage everyone to explore these practices further, to discover for themselves the incredible benefits of somatic coaching.

  • Explore Deeper Learning Opportunities: If you’re intrigued by the possibilities of somatic coaching and want to deepen your understanding, consider joining our upcoming workshops or courses at the Somatic Coaching Academy. It’s an opportunity to engage directly with these practices and integrate them into your personal and professional life.
  • Access Our Free Extensive Library: For those eager to learn more about somatic practices and vagus nerve function, our extensive library offers a wealth of resources. Sign up today to explore articles, podcasts, and videos that can support your journey towards a more balanced and connected life.

Join us at the Somatic Coaching Academy, and embark on a transformative journey that bridges the gap between knowledge and action, theory and practice, for a healthier, more resilient you.

The above blog was based on the Somatic Coaching Academy podcast

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