Forget Toned Thighs. Vagal Tone is the Gift that Keeps on Giving

Improve Your Nervous System, Improve Your Life.

What happens in Vagus doesn’t stay in Vagus. No, that’s not a typo – let's talk about the Vagus Nerve. Vagus means wandering in Latin. The Vagus Nerve runs from the brain to the colon and spreads out like a vine to touch almost every organ.

It's the MVP. It helps the body cope with, and recover from stress, regulates emotions, heart rate, digestion and immune response. It promotes relaxation and improves social engagement. It can even influence our voice. High vagal tone lets the Vagus Nerve function at its best to increase regulation, resilience, adaptability and quality of life.

Understanding stress and Vagal Tone

Stress is labelled the bad guy. But, when functioning optimally the body has an inbuilt system to manage and recover from it. Chronic stress can chip away at these energy reserves and reduce vagal tone. 

With high vagal tone, the nerve knows to release its 'brake' on the heart in stressful situations. This speeds up the pumping of the blood to increase focus and help the body rise to the challenge. The sympathetic nervous system then boosts energy. This is the same energy used for play, motivation and passion.

When the extra energy isn't needed or the event is over, a toned Vagus Nerve knows it’s time to calm the body and start the stress recovery process.

Low vagal tone makes it easier to exceed stress capacity. It's harder to rest, recover and return to baseline. This can present as swinging between anxiety and hopelessness. 

Loss of vagal tone: the causes and consequences

Prolonged low tone can push the nervous system into hypoarousal, causing fatigue, brain fog and difficulty coping with life's demands. The sympathetic nervous system produces our fight-or-flight response. The Vagus Nerve is part of the parasympathetic nervous system. This handles rest, digestion and restoration.

The two should work seamlessly together. But chronic and traumatic stress can weaken vagal tone. This doesn’t have to be the result of one stressful event. Everyday environments can cause stress build up. For example, walking on eggshells, power imbalances, and toxic relationships. Over time, this reduces vagal tone and the ability to cope with and recover from stress - hello nervous system dysregulation and burnout.

Health impacts of reduced vagal tone

Low vagal tone causes inflammation, gut problems, hormone imbalances, heart issues and weak immunity. The vagus nerve affects the brain-body connection. Low tone increases anxiety, depression, and emotional regulation problems. 

A study in the Journal of Psychiatric Research found that vagus nerve stimulation led to a 50% reduction in depression symptoms in treatment-resistant patients - the data doesn’t lie.

If chronic stress has reduced vagal tone, the sympathetic nervous system gets stuck in overdrive. The results? Drained energy and vitality. A racing heart, clammy palms and a churning stomach. Without high tone, the Vagus Nerve struggles to provide the calming effect the body needs. The nervous system depletes, leading to hypoarousal, characterised by a cycle of fatigue, brain fog, difficulty taking action, and feelings of shame.

How to improve vagal tone

To improve vagal tone focus on both physical and psychological health. Neural exercises are powerful, evidence-based ways to do this.

Do these daily to reduce the effects of chronic stress and improve vagal tone:

• Breathe: Engage in deep, diaphragmatic breathing to stimulate the Vagus Nerve and relax

• Meditation and yoga: These practices can help calm the mind and body.

• Social connections: Surround yourself with healthy relationships and engage with supportive communities.

• Gentle movement: Walk, sway, and stretch to reconnect with the body and get unstuck.

• Sensory input: Soft music, calming visual elements, scented oils, or a weighted blanket can awaken the senses.

Physical appearance and toned muscles are priortised but neglecting vagal tone can lead to chronic stress, anxiety and health issues. These overshadow the benefits of physical fitness. High vagal tone supports emotional balance, internal functions, stress management and physical health for a beautifully balanced nervous system. And it can be done without a gym in sight.