If you’re a high-achieving woman who’s into neuroscience, peak performance, and actually feeling good in your own body—this one’s for you.

You’ve probably heard me mention the vagus nerve before. It’s one of the most important parts of your nervous system—and it holds the key to how your body handles stress, recovers from burnout, and shifts from “barely holding it together” into deep, grounded regulation.

But what exactly is the vagus nerve? And why should you care?

Let’s break it down.

What Is the Vagus Nerve—and Why It Matters

The vagus nerve is the literal command center of your parasympathetic nervous system—the part of your body responsible for rest, digestion, immune regulation, hormonal balance, and the ability to return to baseline after stress.

It starts at the base of your brain and runs through your neck, chest, and abdomen, connecting to almost every major organ. Think of it as the superhighway between your brain and body.

It’s constantly scanning your environment—both external and internal—for cues of safety or threat. And depending on what it picks up, your body will either shift into calm, connected regulation… or fire up the survival stress response.

When we talk about nervous system regulation, what we’re really talking about is vagal tone.

💡 High vagal tone means your body knows how to move through stress and come back to calm.
💡 Low vagal tone means your body stays stuck—anxious, wired, exhausted, reactive, numb.

The best news? You can tone your vagus nerve. Just like a muscle. And when you do, you literally rewire your body to respond differently to stress.

So let’s get into it—seven simple, science-backed ways to tone your vagus nerve and support your nervous system today.

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1. Hum (Yes, Really)

The vagus nerve runs through your vocal cords and the back of your throat. Humming stimulates those areas and sends a powerful signal of safety to your brain.

Try this: Hum your favorite song. Or sit quietly and hum for 2–3 minutes. It’s simple, but it works. You’ll feel your body soften as your vagus nerve activates.

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2. Body Scan

This is one of the foundational tools I teach inside Burnout Recovery Blueprint—because it helps build interoception (your ability to feel your body’s signals without panic or judgment).

Why it matters: When you notice your body without trying to fix or change anything, your nervous system gets the message: “I’m safe enough to feel this.”

Try this: Close your eyes and slowly scan from head to toe. Notice any tension, warmth, tingling, or numbness. You’re not analyzing—just witnessing.

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3. The Physiological Sigh

This breathwork technique, researched at Stanford, quickly drops you into parasympathetic mode and reduces stress in under two minutes.

Try this: Inhale through your nose halfway… pause… then inhale a little more. Now exhale slowly through your mouth. Repeat 2–3 times. This resets your nervous system fast.

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4. Gentle Cold Exposure

You don’t need to plunge into an ice bath to benefit from cold exposure. Even a small dose tones your vagus nerve by creating a safe stressor your body learns to bounce back from.

Try this: Splash cold water on your face or finish your shower with 15 seconds of cold. Breathe slowly through the sensation. This helps train your system to shift from activation to calm.

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5. Gargling (Weird But Effective)

Just like humming, gargling activates the vagus nerve via the throat muscles. It’s especially helpful when you feel frozen, foggy, or dissociated.

Try this: Gargle with water for 30–60 seconds until your eyes water. That’s your vagus nerve doing its thing.

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6. Progressive Muscle Relaxation

This practice trains your nervous system to recognize the difference between tension and ease—and it’s incredibly powerful if you’re used to carrying stress in your body all day long.

Try this: Tense a muscle group (start with your feet) for 5 seconds, then release for 10. Move slowly up your body. Breathe deeply as you go.

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7. Connection with Safe People

Co-regulation is real. Your nervous system doesn’t just heal in isolation—it heals in connection.

Try this: Make eye contact with someone you trust. Hug for at least 20 seconds. Call a friend who sees the real you. Let your system borrow their calm until yours kicks in.

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The Bottom Line

Toning your vagus nerve isn’t about doing more. It’s about building a new relationship with your body—one that’s rooted in safety, capacity, and connection.

Until then, pick one of these practices and try it today. Just one.

Because your body isn’t broken. It’s adaptive.
And you can teach it something new.

Related Links:

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• Prioritize Your Wellbeing Without Mom Guilt With Robin Rhine McDonald

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